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.
Why Spring Sports Injuries Are Common & How To Prevent Them
April 11, 2023
When spring is in the air, athletes of all ages head outdoors to play their favorite sports, including softball, baseball, tennis, lacrosse and track & field.
Unfortunately, the change of season also ushers in injuries, says Joseph Medellin, M.D., a primary care sports medicine doctor at Henry Ford Medical Center-Jackson. A variety of factors can cause spring sports injuries, including:
► Too much or too little winter activity: With shorter days and colder temperatures, some athletes aren’t as active in winter. Even if you are going to the gym regularly, sport-specific muscles – like muscles in the chest and shoulder that help you throw a baseball – may weaken.
At the start of a new sports season, a sudden increase in the demand on these muscles can lead to injury. Taking steps to get ready for spring sports before the season starts can lower this risk. It’s also not uncommon for multi-sport athletes to have games and practices year-round with multiple practices in one day. Not allowing yourself enough downtime can lead to overuse injuries, including strains and sprains.
► Transitioning outdoors: Winter sports often take place on hard surfaces, like wood basketball courts, gyms and treadmills. These surfaces are flat, making it easier to maintain your footing. Spring sports involve soft running surfaces like grass and turf that are uneven. They can also be wet, muddy or icy due to spring weather. All these circumstances increase the risk of injury due to falls.
Cold weather can also be a factor. Early spring temperatures can still be quite cold. It takes longer for muscles to warm up, and they might not work as efficiently. This can be especially troublesome with sports like softball where there are lulls in activity between innings. Playing with cold muscles can increase the risk of sprains and strains.
► Sport-specific movements: Throwing, sprinting and kicking are moves that most people don’t do on a daily basis. They require powerful motions that can stress unconditioned muscles and joints. This is especially true if you haven’t been cross-training to strengthen supporting muscles or haven’t gradually increased your intensity.
A sprinter may experience hip pain from running at full speed around the curve of a track. Rotator cuff injuries can occur in sports that involve throwing, like the javelin, shot put, and baseball and softball. Soccer players can pull their groin from repeatedly taking long kicks.
If You Suspect A Sports Injury, Don’t Put Off Care
A doctor’s office is often the last place eager athletes want to be at the start of the season. But pain should not be a regular part of your training program. If you think you’ve sustained an injury, trying to push through often makes it worse.
Making time to see the doctor can be challenging, especially if you have to miss a practice or game for your appointment. But it’s worth it. “The sooner you get evaluated, the sooner we can get you on the path to recovery,” Dr. Medellin says.
The opposite can be said when treatments are delayed. “The longer you’ve had an injury, the longer it may take to heal,” explains Dr. Medellin. “And first-line treatments aren’t as likely to be successful, which can mean more time away from your sport.”
Sports Injury Treatments That Keep You In The Game
Seeing a doctor doesn’t always mean you’ll have to sit out the season. Treatment may include intermittent rest, as long as you don’t have a severe injury like a stress fracture or tendon tear. “We may recommend a return to sport at a lower intensity or with additional rest days to see if the pain goes away,” says Dr. Medellin.
Patients with minor injuries might also benefit from physical therapy between practices. Physical therapists can correct poor form. They can also help you safely stretch and strengthen injured muscles to promote healing. Conditioning through Henry Ford Health's sports performance program can also speed recovery and prevent injury.
“A sports medicine doctor’s goal is to keep athletes active and involved in the sport they love,” says Dr. Medellin. “That’s what I want for my patients.”
To find a sports medicine provider at Henry Ford Health, visit henryford.com/sportsmedicine or call 313-651-1969.
Joseph Medellin, M.D., is a primary care sports medicine doctor at Henry Ford Medical Center-Jackson.