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This Week in High School Sports: 12/23/16
December 23, 2016
The latest edition of "This Week In High School Sports" features the MHSAA's "Battle of the Fans VI", passes out two Game Balls, further discusses video review in its Be The Referee segment, and finishes with an MHSAA Perspective on the gifts we all enjoy including some we may not immediately recognize.
The 5-minute program, powered by MI Student Aid, leads off each week with feature stories from around the state from the MHSAA’s Second Half or network affiliates. "Be The Referee," a 60-second look at the fine art of officiating, comes in the middle of the show; and is followed by a closing MHSAA "Perspective."
Listen to this week's show by Clicking Here.
Past editions
Dec. 16: Williamston boys basketball, recognition for a longtime northern Michgian official - Listen
Dec. 9: New baseball pitch limit, MHSAA rules relation to national championship events - Listen
Dec. 2: Defense reigns in Division 4 Football Final, teaching class in both victory and defeat - Listen
Nov. 25: Novi's repeat volleyball championship, giving thanks for schools' weather-related work - Listen
Nov. 18: Pewamo-Westphalia football star Jared Smith, behind-the-scenes heroes - Listen
Nov. 11: Mount Pleasant Sacred Heart girls cross country, Big Ten move to Friday night football - Listen
Nov. 4: Upper Peninsula 8-player football showdown, how high school sports in Michigan have it pretty good compared with other states - Listen
Oct. 28: Montrose School Broadcast Program athletes, Football Playoff excitement - Listen
Oct. 21: Grosse Pointe Woods University Liggett boys tennis, Football Playoffs selection breakdown - Listen
Oct. 14: Sturgis girls golf, latest from "You've Got to be Kidding Me" file - Listen
Oct. 7: Grand Ledge boys soccer, recent NFHS Hall of Fame selection Ken Beardslee of Vermontville - Listen
Sept. 30: Grand Rapids South Christian boys soccer, Michigan teams supporting many worthy causes - Listen
Sept. 23: Newberry football, downsides of national coverage of high school sports - Listen
Sept. 16: MHSAA study of concussions in high school sports during the 2015-16 school year - Listen
Sept. 9: Benton Harbor football, football rules differences between high school and college/pro levels - Listen
Sept. 2: Fenton boys cross country, debuts of new football stadiums - Listen
Aug. 29: Haslett no-contact football practices, multi-sport participation and sportsmanship - Listen
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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.