7 Sleeping Tips for Student-Athletes
November 5, 2019
Henry Ford Health System
Many athletes seem to believe time spent not training is time wasted. But, on the contrary.
The time athletes spend resting and sleeping is actually just as important. Take the world’s best female skier, Mikaela Shiffrin, for example. Shiffrin reportedly not only sleeps nine hours each night, but naps at least an hour every day.
So, what does sleeping have to do with her success? When asleep, the body not only has time to recover, but the information that was taken in during the day goes from short-term memory and becomes long term.
“Being an elite athlete is a 24-hour profession, and sleep and recovery are integral to optimal performance,” says Meeta Singh, M.D., a sleep medicine specialist at Henry Ford Health System.
Here are seven tips to help your student athlete catch some Zzzs during the season:
1. Limit caffeine. Caffeine is a popular ingredient in many pre-workout drinks, and many athletes choose to use it for an energy boost. However, having caffeine late in the day may make falling asleep and staying asleep difficult. But, everyone reacts differently to caffeine, so athletes should try logging their intake to determine what time to stop consuming and how much is okay to consume.
2. Maintain a regular sleep schedule. The body has an internal clock that’s largely affected by environment. Going to bed and waking up at approximately the same time each day can add a natural rhythm to the body’s internal clock, which can cause people to feel more awake during the day and fall asleep easily at night.
3. Workout early. Often times, working out later in the day gives people a burst of energy that can keep them up late into the night. For example, exercising after 9 p.m. can boost body temperature, making sleep difficult. However, research shows morning workouts can help achieve deeper sleep, and working out in the afternoon can help reduce insomnia.
4. Unplug. Nothing can keep one up at night like a buzzing smartphone. Additionally, the blue light a phone emits may slow the production of melatonin, making sleep difficult. Advise your children to leave electronics out of reach while they’re sleeping. And as an added bonus: If their phone is their alarm, it will force them out of bed in the mornings.
5. Use essential oils. Essential oils have seen growing popularity in recent years, and this is in part because scent helps trigger memory. Oils can be diffused, rubbed on temples or drops can be spread on pillows. Popular oils for promoting sleep are lavender, valerian root and roman chamomile.
6. Focus on breathing. Focusing on breath can help steady heart rate and relax the body. A popular breathing technique is the 4-7-8 exercise, in which one inhales through the nose for four seconds, holds their breath for seven, and exhales for eight.
7. Keep it dark, cool and quiet. Having the right environment is an important part of falling asleep … and staying asleep.
Ultimately, when it comes to enhancing athletic performance, getting proper sleep, resting and recovering can be just as important as training or hitting the gym.
“Since sleep can modulate reaction time and accuracy, it’s important to ensure an athlete gets his or her Zzzs,” Dr. Singh says.
See also: Is Your Teen Sleep Deprived?
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216 for an appointment within 24 business hours.
Century of School Sports: MHSAA Tickets Continue to Provide Fan-Friendly Value
By
Geoff Kimmerly
MHSAA.com senior editor
February 19, 2025
A buck went a lot farther a century ago, and a family of four wishing to watch the MHSAA Class A Boys Basketball Final in 1928 could have done so, at the minimum, for a grand total of $2 – or $6 if they were looking to splurge on the best seats.
Of course, relating the value of money 100 years ago to now is not apples to apples. But for Michigan school sports, a deal like that is meant to last forever.
The MHSAA has made it part of long-standing philosophy to keep ticket prices for its tournament events as low as possible, continuing to provide opportunities for entire families to attend together, and hoping to provide the best bargain as tickets to sporting events at other levels have climbed much more rapidly over the decades.
For the sake of comparison, consider tickets over the years for the Boys Basketball Tournament – the first event hosted by the newly-created MHSAA in 1925.
In 1928 (the first year for which cost of admission could be found), ticket prices for the MHSAA Boys Basketball Finals at the Olympia in Detroit were listed at 75 cents, $1 and $1.50, and a newspaper report after noted that in fact the cheapest seats were sold for 50 cents apiece instead. One ticket was good for all four games.
Less than 30 years later, $1.50 still got a fan two championship games – reserved seats for 1955 Boys Basketball Finals at Jenison Field House cost $1.50 per session, with Class C and B Finals in the afternoon and Class A and D in the evening. A decade after that, in 1965, tickets still cost $1.50 per session – although sessions were now split into the Class B game in the morning, Class D and C games in the afternoon, and a Class A session that night.
Sixty years later, prices have continued to rise incrementally – but again, while prioritizing keeping them as low as possible.
These days for boys basketball, District tickets cost $7, Regional tickets cost $9, Quarterfinals cost $10, and Semifinals and Finals tickets cost $12 per two-game session.
On its face, that’s quite a jump from the 1960s, much less the 1920s. But consider: Multiple inflation calculators say that $1.50 ticket for two games in 1955 would be worth more than $17 for two games now, meaning MHSAA Finals ticket prices have grown at a much slower rate.
Consider as well MHSAA ticket prices against Consumer Price Index data over the last 20 years. The U.S. Bureau of Labor Statistics reported in 2023 that admission costs to sporting events nationally had doubled over the previous two decades – literally going up 100 percent – yet price increases for the MHSAA Boys Basketball Tournament since 2005-06 have increased just 40 percent at the District level, where 60 percent of our boys basketball tickets are sold. Ticket prices for Regionals and Finals also have grown slower than that national rate.
And it remains tough to argue with what spectators get for their money at the MHSAA Tournament level.
For the 2024-25 school year, tickets for all District and Regional competitions – and some Quarterfinals and Semifinals – remain in the $7-$9 range. Finals tickets cost $10-$12, except for Individual Wrestling Finals ($18) and 11-Player Football Finals ($20) both at Ford Field – and one ticket for those is good to watch championships in five divisions in wrestling and four football championship games over one day, respectively.
In fact, the most recent change to ticketing has had nothing to do with the price – but instead, the move away from the paper tickets you see above. All tournament tickets are now digital, which keeps the MHSAA current with what’s done in college and pro sports and other forms of entertainment and assists in efficiency by taking cash out of the equation.
Previous "Century of School Sports" Spotlights
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read