If there was a pill that
could make you happier, smarter, stronger, less likely to be injured, improve
basketball shooting percentage by 9% and tennis serving accuracy by 24%, would
you take it? Surely that would be the most expensive pill ever created, but what
if it were free?
Sleep loss is increasingly
common among teenagers due to things like smart phones, laptops, TV, and energy
drinks, and as few as 20% of teenagers may be getting the recommended 8-10
hours of sleep per night.1
Sleep loss is not only associated with increased body weight, but a recent
study found that one-third of students have even reported falling asleep in
school.1,2
Here are three of the
all-time greats who clearly recognize the importance of sleep.3-5 But let's not just
take their word for it, what does the scientific research have to say?
Let's start with
injuries, because you can't even play if you're injured. Research from the
American Academy of Pediatrics National Conference showed that teenage athletes
who slept eight or more hours per night were 68% less likely to be injured than
athletes who regularly slept less.6
To study sleep and athletic
performance, the Stanford men's basketball team spent six weeks getting as much
sleep as they could, with a goal of being in bed at least 10 hours each night.7 Not surprisingly,
their performance benefited. They had faster sprint times, a 9% improvement in 3-pt
and free throw shooting percentage, along with improved physical and mental well-being
during practices and games.
A similar study was done at Stanford
on the women's tennis team.8 Players felt
better, were able to sprint faster, had less fatigue, and their serving
accuracy increased by 24%!
We've seen that sleeping more can improve performance, but how about when we don't sleep enough? After just one night of sleeping only five hours there
was a 30% decrease in tennis serving accuracy.9 What's even more
interesting is that they were also given caffeine and studied, but caffeine did
not prevent the decline in accuracy.
So even though you think you can go to bed
late and have a coffee in the morning, your performance will still suffer!
The importance of sleep is
seen across all sports, and the U.S. Olympic team members are encouraged to
sleep for 9-10 hours per night.10
“Sleep is huge in my sport.
Recovery is the limiting factor, not my ability to run hard. I typically sleep
about eight to nine hours a night but then I make sure to schedule 90 minute
‘business meetings’—aka naps—into my day for an afternoon rest.” Olympic
marathoner Ryan Hall11
Sleep is also vital for your
brain-power! Sleeping 6 hours per night for two weeks can result
in cognitive decline equivalent to staying
up for two nights in a row, and people are largely unaware of these deficits.12
This means you can't tell when your lack of sleep is even affecting you! A
lack of sleep also signals your brain to consume more food while burning fewer
calories. Research has shown a 24% increase in hunger after sleep restriction,
with appetite for sweets being increased the most.13
Sleep also has profound effects on our hormones. Even in healthy people, sleep restriction to 5 hours per night for just one week
can lower testosterone by 10-15%.14
Okay, so now that
you're ready to sleep more, how do you do it?
1. Make sleep a priority - commit to getting enough sleep, this could
mean doing your homework during the day or setting your DVR to record your
favorite shows and watching them on the weekend, etc.
2. Dim the lights at night - when you're in bright lights your body
still thinks it's daytime. Try dimming the lights in your house and you will
start feeling tired earlier.
3. Dim the screens - turn down the brightness on your laptop, and
download the free program flux, which
slightly changes the color on your laptop at night to make it easier on your
eyes.
4. Turn off the screens - staring into TV and computer screens makes
your body think it's daytime (though installing 'flux' does help). Try having a
TV/laptop turn-off time of 9 pm, and spend the rest of the night reading (with
just a desk lamp), doing homework, or listening to music.
5. Blue blocker glasses - although they look kinda odd, wearing these or these at night can allow normal production of melatonin which is one of the most important aspects of achieving optimal short and long-term health.
5. Blue blocker glasses - although they look kinda odd, wearing these or these at night can allow normal production of melatonin which is one of the most important aspects of achieving optimal short and long-term health.
6. Sleep in a completely dark room - even dim lights from the street,
TV, or cell phones can affect the quality of your sleep, so do your best to make it as dark as possible.
How much sleep do you
need?
It certainly is
different for everyone, but there are a few easy guidelines to follow. You
should be able to wake up naturally (without an alarm). I talk to so many
people who think they're getting enough sleep, but then laugh when I ask if
they're able to wake up without an alarm (or multiple alarms). During
periods of athletic training your needs will increase, so for teenage athletes
this could mean at least 9-10 hours per night. Naps are also a good thing if you
can find the time.
Remember there is a
difference between athletes and football players (or soccer/ tennis/ hockey
players), and that is, athletes do what's
necessary to prepare to win their sport. This involves doing things besides
just playing your sport. Things like working out, eating right, and sleeping
enough all contribute to a successful season.
10. USOC sleep recommendations.
http://espn.go.com/espn/commentary/story/_/id/7765998/for-athletes-sleep-new-magic-pill.
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