From GameChanger and Stuart Lieberman, a freelance reporter for Red Line Editorial, Inc.
Young
athletes today are growing up in a world of fast food, electronic
gadgets and imposed societal pressures. They’re often over-scheduled and
aren’t getting as much physical activity on a year-round basis as young
athletes 25 years ago.
This
has played a major role in teenagers’ sleep patterns, with scientists
recently concluding that most U.S. adolescents operate almost in a
constant state of jet lag.
The
National Sleep Foundation says that adolescents ages 10-17 need between
8.5-9.25 hours of sleep per night, but that the average person in that
age range only gets about 7-7.25 hours per night.
Without proper sleep, teenagers will have a harder time focusing on their studies and their athletic performances will suffer.
Stanford
University recently conducted a study in which student athletes were
asked to increase their sleep to 10 hours a day for six to seven
weeks. Overwhelmingly, the study showed that athletic performance,
including sprint and reaction time, increased with more sleep.
In
addition, according to an abstract presented at the American Academy of
Pediatrics conference in 2012, adolescent athletes who slept eight or
more hours each night were 68 percent less likely to be injured than
athletes who regularly slept less.
Good
sleep can also help athletes manage stress and can lead to better
eating habits. On the other hand, poor sleep can lead to side effects
such as depression and anxiety.
Here are three tips to help young athletes maintain better sleep behaviors:
1. Get Enough Sleep Consistently
It’s
just as important to prioritize sleep over a long period of time as it
is the night before a big game or an important exam. Young athletes
should keep a consistent sleep schedule as much as possible, waking up
and going to bed at the same time on the weekends as they do on
weekdays. It’s also good to plan for exercise earlier in the day, no
later than four hours before bedtime.
2. Optimize Your Sleep Environment
A
key to a good night’s rest is creating an environment that is conducive
to that good rest. Not only should you have a comfortable bed and
mattress, but you should keep your bedroom dark, quiet and at a proper
cool temperature. Sixty-five degrees is an ideal sleep temperature. It’s
also important to avoid bright lights and electronics in the 30 minutes
prior to going to sleep — basically giving yourself an electronic
curfew. Interactive technology makes people more alert and can lead to
insomnia when used before bed. Light from computer screens and
televisions can interfere with the body’s circadian rhythm and keep you
awake. Also, be sure to use your bed as a sacred place only for sleep,
not for activities such as working, reading, watching TV or listening to
music.
3. Use Caution with Substances
It’s
vital to minimize caffeine intake during the afternoon and evening
hours, and to use sleep medications sparingly, if at all. Caffeine and
energy drinks have negative effects on sleep, and medication can
decrease the quality of sleep, even if it increases the quantity. Young
athletes should develop a relaxed bedtime routine that works for them,
which could include anything from reading or writing to meditation
exercises or taking a warm bath. Just find a routine that works for you
and stick to it.
Article Source:http://theseason.gc.com/optimal-sleep-patterns/
Are you getting YOUR optimal levels of sleep?
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