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: We Recognize Those Who Make Our Games Go
By
Geoff Kimmerly
MHSAA.com senior editor
February 11, 2025
A long-held and common philosophy among those serving in educational athletics is that celebrations of achievement should be focused primarily on the student-athletes who participate in MHSAA sports.
But those making those activities possible also realize more than most how much is accomplished behind the scenes – and the MHSAA annually recognizes those contributors as well.
Every school year, the MHSAA presents a series of service awards, voted upon by its Representative Council. Nominations are due by Nov. 1, and awards are then presented over the following months.
Below are brief descriptions of the MHSAA’s awards, and more information including all past honorees is available on the Awards page.
Winners of the 2024-25 Women in Sports Leadership, Nate Hampton Champion of Progress in Athletics and Charles E. Forsythe Lifetime Achievement awards will be announced later this month. This school’s year’s Vern L. Norris Leadership in Officiating Award honoree will be announced in April, and Allen W. Bush Meritorious Service Award winners will be announced later this spring.
Women In Sports Leadership Award: The MHSAA has honored 38 leaders since 1990 with this award, which is presented either during the every-other-year Women in Sports Leadership Conference or during MHSAA Finals in years between conferences. The WISL Award recognizes the impacts of women coaches, officials and athletic administrators.
Nate Hampton Champion of Progress in Athletics Award: The newest addition to the MHSAA’s annual honors was presented in 2024 for the first time and recognizes leaders who promote the advancement of opportunities for women, minorities and other underrepresented groups within interscholastic athletics, while serving as an administrator, coach, official, educator or school sports leader. Hampton served as an MHSAA assistant director for 32 years, retiring in 2021.
Charles E. Forsythe Lifetime Achievement Award: Since 1978, the Forsythe Award has honored 74 individuals who epitomize excellence and service throughout the interscholastic community based on outstanding contributions at the local, regional and statewide levels. Forsythe was the first fulltime executive director of the MHSAA, serving from 1931-68.
Vern L. Norris Leadership in Officiating Award: A total of 34 officials have been recognized with this award since 1992 for their participation in local officials associations, mentoring of other officials and involvement in officials education. Candidates all have been registered with the MHSAA for 20 or more years at the high school level. Norris served as the MHSAA’s executive director from 1978-86 and on staff for 23 years total, and also was a highly-respected game official.
Allen W. Bush Meritorious Service Award: Beginning in 1992, the Council has honored 108 individuals for their contributions in a number of roles including coach, administrator, game official, trainer, doctor or member of the media – focusing on candidates who have served without receiving much attention for their difference-making work. Bush was the MHSAA’s second fulltime executive director and served from 1968-78.
Previous "Century of School Sports" Spotlights
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
(MHSAA file photos.)