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.

Granlund's Voice Continues to Tell Story in 56th Year Serving Clarkston Schools

By Keith Dunlap
Special for MHSAA.com

February 13, 2025

CLARKSTON — When many people think of Clarkston as a community, high school and athletic program, they understandably think of Dan Fife. 

Greater DetroitAfter all, Fife was a hometown hero as a standout basketball and baseball player at Clarkston High School, a college basketball player at Michigan, a professional baseball player and ultimately, the longtime boys basketball coach and athletic director who built that hoops program into a state power.

But what some might not know is that there is another prominent figure connected to the school and athletic program, one who has served the community since the year after Fife graduated from high school in 1967. 

It’s hard to imagine anyone having Clarkston more in his heart and soul than Neil Granlund.

The 79-year-old Granlund has been a part of the Clarkston community since starting his teaching career in the district in 1968. He is best-known at the moment not just as an announcer within the athletic program, but as pretty much THE announcer for Clarkston athletics.

Granlund is the main announcer for contests in football, boys and girls basketball, hockey, boys and girls soccer, and track & field. He also helps out announcing for volleyball, wrestling, lacrosse and field hockey. 

And those are just the high school sports within the community. Granlund also announces middle school track events. 

Granlund took over the football and basketball duties in 2018 after the longtime “Voice of the Wolves,” Dale Ryan, retired. For all those years, Granlund was Ryan’s right-hand man spotting in the press box and working the clock. 

When Ryan stepped away, it was a no-brainer to have Granlund take over, even if he was seemingly announcing every other sport for the school. 

Granlund, right, takes his place in the Michigan Stadium press box in advance of announcing Clarkston’s “Battle at the Big House” football game. When Granlund stepped into Ryan’s role for football and basketball, he said Fife offered some advice. 

“He gave me instructions on what to and how he wanted it done,” Granlund said. “He told me that you’re not the cheerleader. He didn’t want nicknames for the kids. Just keep it strait-laced and treat both schools fairly. I’ve always stuck to that.”

Granlund said announcing Clarkston football games when the Wolves played at Michigan Stadium in Ann Arbor and doing Clarkston team introductions when they advanced to championship games at Ford Field have been thrills, adding others in the community have helped make his life easier when switching from sport to sport.

“I had mediocre understanding of the sports, but I’ve had good people to work with,” he said. “In football, you are only as good as your spotter.”

Clarkston as an athletic program has had many memorable moments since 2013, whether it’s been the football team breaking through and winning Division 1 titles in 2013, 2014 and 2017, or Fife finally realizing a lifelong dream by leading the basketball team to Class A titles in 2017 and 2018. 

But Granlund said the most memorable moment came during a basketball game at the old high school between Clarkston and historic archival Pontiac Northern. 

Clarkston was coached by Fife, while Northern was coached by the legendary Sy Green, and the game was played before the 3-point line. 

Granlund said before that game, referees told him that they couldn’t hear the buzzer on the scoreboard. 

So they gave Granlund a task.

The referees gave Granlund a towel and said If the game came down to a buzzer-beating shot, Granlund would monitor the clock and the action on the court to see if the player beat the clock with his shot. Granlund would then throw the towel to the middle of the court to indicate that the shot counted. 

Granlund narrates the action during another event at the school.“Sure thing, that’s what did happen,” said Granlund, adding Clarkston was down by two and attempting a game-tying shot. “Clarkston went on to tie the game. I remember when that did go off — I had that panel in front of me so I could see exactly what the time was on the clock when it had left the player’s hand — both Sy Green and Dan Fife looked at me and I gave the signal that the basket was good. That tied the game, and it went into overtime. That was exciting. Everything in that old gym was exciting.”

While that was the most memorable moment to date for Granlund at Clarkston, the one he wants to see most hasn’t happened yet. 

Granlund’s biggest dream is to see the boys soccer team win a Finals championship, something it came closest to accomplishing in 2007 when the Wolves lost to East Kentwood in the Division 1 title match. 

Granlund was the school’s first boys soccer coach, starting the program in 1983, and helped build it up until he stepped away as coach in 1990. But he has stayed involved as the announcer and a general supporter.

“I wish we could (win a state title) one of these days,” he said. “Having started the soccer program here, I always stuck with it.”

Even though he is nearing 80, Granlund might still be around to one day see the Wolves win that soccer championship. He still teaches a construction tech class for the high school, doing so for the same reason he still announces: He loves being around kids he says are so good to him. 

Teaching also gives him an opportunity to spend more time with his grandson, who is in the class.

“He said ‘Grandpa, will you stick around for a couple more years?’” Granlund said. “I said, ‘Oh yeah.’”

As for announcing, listen for his voice to still be a fixture at Clarkston sporting events for the foreseeable future.

“For a while longer,” he said. “I really do enjoy it.”

Keith DunlapKeith Dunlap has served in Detroit-area sports media for more than two decades, including as a sportswriter at the Oakland Press from 2001-16 primarily covering high school sports but also college and professional teams. His bylines also have appeared in USA Today, the Washington Post, the Detroit Free Press, the Houston Chronicle and the Boston Globe. He served as the administrator for the Oakland Activities Association’s website from 2017-2020. Contact him at [email protected] with story ideas for Oakland, Macomb and Wayne counties.

PHOTOS (Top) Neil Granlund, speaking into the microphone, announces during a Clarkston home basketball game. (Middle) Granlund, right, takes his place in the Michigan Stadium press box in advance of announcing Clarkston’s “Battle at the Big House” football game. (Below) Granlund narrates the action during another event at the school. (Photos by Larry Wright.)