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: On This Day, December 13, We Will Celebrate
By
Geoff Kimmerly
MHSAA.com senior editor
December 10, 2024
This Friday, December 13, 2024, the Michigan High School Athletic Association will commemorate its 100th anniversary, a special day selected from a milestone school year as the MHSAA continues to celebrate a “Century of School Sports.”
But why December 13?
Short answer: On that day, the first Representative Council of the newly-formed MHSAA met for the first time.
Longer explanation: The MHSAA’s predecessor – the Michigan Interscholastic Athletic Association – had provided oversight of school athletics from 1909-24, and adjourned its final annual meeting Dec. 5, 1924. The reasons for the end of the MIAA and formation of the MHSAA are fascinating on their own, and we’ll cover that at a later date.
But as for this important date we are discussing this week:
- At the end of the MIAA, all that remained was a committee elected to represent various sections of the state and various sizes and types of schools during the transition – a 12-member Representative Council.
- Prior to the MIAA’s conclusion, a basketball rules interpretation meeting had been scheduled and publicized for Saturday, Dec. 13, 1924, in Ann Arbor. Several athletic directors, basketball coaches and officials were expected to attend, and it was decided to also conduct the first meeting of the Representative Council that day as well.
- The Council meeting was held at the Michigan Union. Ten of 12 Council members were present, with the board including representatives from multiple regions and both peninsulas, schools large and small, public and nonpublic; junior high schools and the state department of education, and with expertise in physical education, administration and coaching – in essence, the same mix that makes up much of the Council a century later.
- Officers were elected, funds were transferred from the former MIAAA to the new MHSAA, a committee was appointed to begin discussing policies for junior high sports as they had begun to emerge, and the first Executive Committee – then known as the “Committee on Appeals” was formed to consider appeals of eligibility decisions made by the state director. The 1925 MHSAA Basketball Tournament was discussed and a committee formed to work toward those arrangements. Finally, a football eligibility situation was considered and a member school suspended, to be reinstated two months later after satisfying a series of conditions to make restitution for the use of ineligible players.
And the rest is history, with more made every year.
To commemorate this 100th anniversary, the MHSAA has received tributes from Gov. Gretchen Whitmer and Lt. Gov. Garlin Gilchrist II, and the Michigan Legislature signed as well by Sen. Sam Singh and Rep. Penelope Tsernoglou from the MHSAA office’s legislative districts.
The gubernatorial declaration states in part, “We honor the MHSAA’s rich legacy and the countless athletes, coaches, and volunteers who have contributed to the success of Michigan high school sports. The MHSAA’s commitment to enhancing the lives of student-athletes and strengthening communities across the state is truly remarkable.”
The legislature’s proclamation adds, “May this day serve as a testament to the MHSAA’s remarkable achievements and its enduring commitment to the advancement of high school athletics and the well-being of student-athletes across Michigan.”
Previous "Century of School Sports" Spotlights
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
PHOTOS At left, gubernatorial and legislative commemorations recognize the MHSAA's 100th anniversary. At middle, the book "Athletics in Michigan High Schools - The First Hundred Years" is opened to the chapter introducing the early days of the MHSAA.