Unleashing the Super-Power of Sleep for Young Athletes
Whether you are a sports enthusiast, “weekend warrior“ or elite-level competitor, the difference between success and failure is often measured in milliseconds and millimeters. Athletes are constantly searching for a competitive edge with strategies that often center around consistent practices and habits. Sleep is an often misunderstood potential game-changer in a young athletes health, wellness and performance toolkits.
With very few exceptions in nature, virtually all mammals, birds, reptiles, amphibians and fish sleep, though some animals can go long periods of time without sleeping.
Sleep discipline describes the practices and habits that enable humans to develop and maintain an appropriate sleep schedule-- allowing for both physiologic and psychological/emotional functioning. In other words, sleep is a requirement for physical, emotional health, wellness and self-care.
The scientific community has consistently identified sleep deprivation as a leading cause of poor performance in school and in sports; reporting that up to 80% of preteens, teenagers and young adult college athletes self-report sleep practices that meet the definition of sleep deprivation.
Sleep deprivation is defined as any sleep amount that is insufficient to maintain optimal functioning and productivity during the day.
In fact, both the Federal Aviation Administration (FAA) and the US Department of Transportation (DOT) suggest that sleep deprivation is often identified as a contributory cause in accidents involving pilots and commercial truck drivers. Data suggest that the negative effects of sleep deprivation on concentration, reaction time and decision-making are equivalent to driving under the influence of alcohol or other impairing drugs.
Many elite-level organized sports organizing bodies have identified sleep disturbances and sleep deprivation as major components that negatively impact the health, wellness and performance and suggest that these sleep-related issues may be particularly damaging to the health and wellness of younger athletes..
Getting enough sleep is an important part of overall well-being. Lack of sleep can make it hard to maintain focus and concentration, regulate mood, and heal/recover from illness and/or injury. In fact, insufficient sleep has even been linked to increased risk of both injury and illness.
Excessive daytime sleepiness (EDS) is a condition defined as an increased and often disabling level of fatigue during daylight hours. EDS is estimated to affect up to one-third of adults in the United States. EDS makes it hard to stay awake and focused during daylight hours. EDS can interfere with your ability to work and get through your day and ironically it can also be disruptive to nighttime sleep. Though there are some medications and medical conditions that can cause EDS, the vast majority of EDS can be traced back to poor sleep discipline and inconsistent sleep habits and practices.
Here are a few steps you can take to develop and maintain consistent sleep practices and help with your general health, wellness, self-care and performance both in the classroom and in the sport(s) you play:
Set a Timer as a Reminder to ‘Wind Down’ Before Bed
Though the human body is very resilient, it functions best when maintaining routines and rhythm. That is why it is better for overall health and wellness to attempt to go to bed around the same time every night and wake-up at the same time every morning regardless of the next day’s schedule. In other words, whether it is a weekday or a weekend schedule, whether you have work, school, training or competition, your bedtime and wake-up times should remain consistent if at all possible. A key element to establishing and maintaining a ‘set’ bedtime is to develop a nighttime, pre-sleep routine and one helpful tool is to consider using a pre-sleep timer. The timer is your signal that it is time to prep the mind, the body and the bedroom for sleep.
Develop and Maintain a Pre-Sleep Routine
Once the timer is set, the activities within that hour should all be intended to prepare the for sleep. You should have snacked or hydrated before this timer starts because eating or drinking to close to 'sleep-time' can be disruptive to getting to or staying asleep. Your pre-sleep routine should include:
- dimming the lights
- powering-down electronic devices and TVs
- prepping clothing, meals, snacks, school and sports gear for the next day
- reviewing the next day’s schedule of activities
- hygiene elements, body/skin care routines
Your body will follow the natural circadian rhythm without assistance, however, avoiding brightly lit screens and lights in general will help maximize secretion of the ‘sleep hormone’ melatonin. Some studies even suggest that bright lights and blue-lit screens can reduce melatonin secretion at bedtime and delay the onset of sleep by several hours, meaning that even if you are tired and ‘ready’ for bed, it may be difficult for you to fall asleep.
Your pre-sleep routine should be 'de-stressing’ meaning that activities that might cause anxiety and added stress such as last-minute exam studying or pre-match prep for an important upcoming match might not be helpful in getting ready for a good night’s sleep.
Some specific pre-sleep activities may include:
- leisure/recreational reading (not studying)
- hobbies such a puzzling, knitting, sewing, etc…
- light stretching that does not involve strenuous exercise
- yoga
- prayer/meditation
Get Your Sleep-Space Ready
Along with getting your body and mind ready for sleep, it is also important to ‘prep’ your sleep-space. Prepping your bedroom and your bed for sleep can do wonders to help you drift-off into ‘slumber-land’.
Prepping your sleep-space might include:
- removing any clutter on the bed and tidying the area around your bed
- smoothing bed sheets and covers
- making sure pillows are in the right position
- getting the lighting right for sleep, including dimming the lights, turning off screens and closing the blinds (if there is distracting light from outside that might disrupt getting to sleep).
- cooling the temperature of the room by adjusting the air conditioning, opening a window, or turning on a fan
- eliminating distracting noise; including considering using ‘white noise’ devices and turning your mobile device to ‘do not disturb’
Hunger (and Thirst) Games
The body perceives hunger and thirst as 'system stressors' that must be managed, which means that going to bed excessively hungry or thirsty can be disruptive to a healthy sleep routine. If you must snack before bedtime, it should be at least one hour before bedtime and you should avoid foods and liquids that contain stimulants like sugar and caffeine as well as items that will make you feel excessively bloated and “full”. It should be noted that going to bed excessively hungry is also a 'stressor' so you should be managing your evening meals according to both your morning and afternoon activities (school, work, sports) as well as your pre-sleep schedule/routine.
Consider the ‘90-Minute’ Sleep Interval Rule
The body uses hormones and other chemicals to establish and maintain a level of readiness for sleeping. Similarly, there are chemicals that are produced by the body to keep us awake and alert. This process is collectively called the circadian rhythm that establishes a daily ‘internal clock’ that has an approximately 24.2 hour cycle. In addition, the typical sleep cycle in humans is about 90-minutes. Disruptions to the circadian rhythm can impact the sleep cycle and disruptions of the sleep cycle can impact the circadian rhythm. The reason why we should limit nap duration (discussed later), for example, is because the “deep sleep“ parts of the sleep cycle occur approximately 30 to 40 minutes after a sleep-cycle begins. Sleep experts suggest that 90-minute sleep intervals is the 'target' for a healthy sleep routine. This is often a difficult concept to understand because the human brain is “hardwired“ to think in terms of whole numbers, which is why we tend to take one hour naps and sleep for eight hours, when we should be taking 20 minute naps and sleeping for 7.5 or 9.0 hours. Try inserting this 90-minute interval strategy into your sleep practices and you may notice a difference.
Avoid the ‘Nap Trap’
Humans have an ‘internal clock’ that is tied to daylight, sunset and the release of different hormones that either help us sleep, wake us up and keep us awake. Ideally, proper sleep discipline says that we should be able to go to bed and wake up at the same time every day, regardless of the next days schedule, without help from an alarm clock. As a general rule, daytime napping is an indication of sleep deprivation— meaning that unless we are sick, have some underlying medical condition that makes us excessively tired or under the influence of certain medications, we should not have an urge to take naps during the day. In other words, generally speaking, napping is a signal that our sleep routine is ‘off’.
If you feel an unavoidable need to take a daytime nap, you should:
- Avoid taking naps in our “normal“ sleep-space, meaning we should not take naps in the bed/bedroom where we normally sleep at night because the brain has established that space for nighttime sleep
- Limit nap time to 20 minutes or less to avoid entering into the deeper stages of the sleep cycle; thus minimizing the chances of waking up “tired” after a daytime nap
- Use an alarm to signal the time to wake up from your (20 minute or less) nap; or employ the assistance of a trusted individual (parent, sibling, etc) to ensure that you wake up and do not sleep too long
- Avoid at all costs, taking daytime naps after 2:00 PM, because afternoon naps can be very disruptive to nighttime sleep
Getting an adequate amount of sleep for scholar-athletes and athletes in general is as essential as hydration, nutrition and technical training. If you are aspiring to separate yourself from your competition, you will find that the differences are often in the details.
Well-rested athletes are likely to have greater stamina, concentration and accuracy with respect to technical and tactical tasks.
If you are finding that your sleep challenges are becoming debilitating or otherwise worrisome, do not hesitate to communicate with a parent, guardian, coach, trainer or other qualified and licensed health professional.
I encourage you to work to harness the super-power of quality sleep—you won’t be disappointed with the results!
Christopher T. Conti, MD is a sports health, wellness & concussion clinician and Team Physician for the US Soccer Federation, U14-U17 men's and women's Youth National Team Player Pools. Dr. Conti is the President & Director of Sports Health & Wellness at the BVB International Academy | Pittsburgh and the Medical Director for PA West Soccer Association, a local affiliate of the United States Youth Soccer Association. He is also a SportGait Medical Advisory board member and Credentialed ImPACT Consultant (CIC) for sports concussion care and the Founder and Owner of Steel City Direct Care., a Pittsburgh, PA-based medical practice specializing in the care of athletes and aviators.
Disclaimer: The information and opinions presented do not necessarily represent the policies or opinions of BVB IA, USSF, PA West Soccer, USYS, FIFA, ImPACT, SportGait or Steel City Direct Care, LLC. None of the information presented should be construed as formal medical advice, nor should it be considered an acceptable substitute for a formal virtual or in-person encounter with the licensed healthcare professional of your choice. If you would like to schedule a virtual or in-person visit with Dr. Conti, please contact Steel City Direct Care
Steel City Direct Care is a Direct Patient Care (DPC) practice that provides targeted & specialized in-person and virtual care for aviators and athletes of every age and level of skill and participation.
With very few exceptions in nature, virtually all mammals, birds, reptiles, amphibians and fish sleep, though some animals can go long periods of time without sleeping.
Sleep discipline describes the practices and habits that enable humans to develop and maintain an appropriate sleep schedule-- allowing for both physiologic and psychological/emotional functioning. In other words, sleep is a requirement for physical, emotional health, wellness and self-care.
The scientific community has consistently identified sleep deprivation as a leading cause of poor performance in school and in sports; reporting that up to 80% of preteens, teenagers and young adult college athletes self-report sleep practices that meet the definition of sleep deprivation.
Sleep deprivation is defined as any sleep amount that is insufficient to maintain optimal functioning and productivity during the day.
In fact, both the Federal Aviation Administration (FAA) and the US Department of Transportation (DOT) suggest that sleep deprivation is often identified as a contributory cause in accidents involving pilots and commercial truck drivers. Data suggest that the negative effects of sleep deprivation on concentration, reaction time and decision-making are equivalent to driving under the influence of alcohol or other impairing drugs.
Many elite-level organized sports organizing bodies have identified sleep disturbances and sleep deprivation as major components that negatively impact the health, wellness and performance and suggest that these sleep-related issues may be particularly damaging to the health and wellness of younger athletes..
Getting enough sleep is an important part of overall well-being. Lack of sleep can make it hard to maintain focus and concentration, regulate mood, and heal/recover from illness and/or injury. In fact, insufficient sleep has even been linked to increased risk of both injury and illness.
Excessive daytime sleepiness (EDS) is a condition defined as an increased and often disabling level of fatigue during daylight hours. EDS is estimated to affect up to one-third of adults in the United States. EDS makes it hard to stay awake and focused during daylight hours. EDS can interfere with your ability to work and get through your day and ironically it can also be disruptive to nighttime sleep. Though there are some medications and medical conditions that can cause EDS, the vast majority of EDS can be traced back to poor sleep discipline and inconsistent sleep habits and practices.
Here are a few steps you can take to develop and maintain consistent sleep practices and help with your general health, wellness, self-care and performance both in the classroom and in the sport(s) you play:
Set a Timer as a Reminder to ‘Wind Down’ Before Bed
Though the human body is very resilient, it functions best when maintaining routines and rhythm. That is why it is better for overall health and wellness to attempt to go to bed around the same time every night and wake-up at the same time every morning regardless of the next day’s schedule. In other words, whether it is a weekday or a weekend schedule, whether you have work, school, training or competition, your bedtime and wake-up times should remain consistent if at all possible. A key element to establishing and maintaining a ‘set’ bedtime is to develop a nighttime, pre-sleep routine and one helpful tool is to consider using a pre-sleep timer. The timer is your signal that it is time to prep the mind, the body and the bedroom for sleep.
Develop and Maintain a Pre-Sleep Routine
Once the timer is set, the activities within that hour should all be intended to prepare the for sleep. You should have snacked or hydrated before this timer starts because eating or drinking to close to 'sleep-time' can be disruptive to getting to or staying asleep. Your pre-sleep routine should include:
- dimming the lights
- powering-down electronic devices and TVs
- prepping clothing, meals, snacks, school and sports gear for the next day
- reviewing the next day’s schedule of activities
- hygiene elements, body/skin care routines
Your body will follow the natural circadian rhythm without assistance, however, avoiding brightly lit screens and lights in general will help maximize secretion of the ‘sleep hormone’ melatonin. Some studies even suggest that bright lights and blue-lit screens can reduce melatonin secretion at bedtime and delay the onset of sleep by several hours, meaning that even if you are tired and ‘ready’ for bed, it may be difficult for you to fall asleep.
Your pre-sleep routine should be 'de-stressing’ meaning that activities that might cause anxiety and added stress such as last-minute exam studying or pre-match prep for an important upcoming match might not be helpful in getting ready for a good night’s sleep.
Some specific pre-sleep activities may include:
- leisure/recreational reading (not studying)
- hobbies such a puzzling, knitting, sewing, etc…
- light stretching that does not involve strenuous exercise
- yoga
- prayer/meditation
Get Your Sleep-Space Ready
Along with getting your body and mind ready for sleep, it is also important to ‘prep’ your sleep-space. Prepping your bedroom and your bed for sleep can do wonders to help you drift-off into ‘slumber-land’.
Prepping your sleep-space might include:
- removing any clutter on the bed and tidying the area around your bed
- smoothing bed sheets and covers
- making sure pillows are in the right position
- getting the lighting right for sleep, including dimming the lights, turning off screens and closing the blinds (if there is distracting light from outside that might disrupt getting to sleep).
- cooling the temperature of the room by adjusting the air conditioning, opening a window, or turning on a fan
- eliminating distracting noise; including considering using ‘white noise’ devices and turning your mobile device to ‘do not disturb’
Hunger (and Thirst) Games
The body perceives hunger and thirst as 'system stressors' that must be managed, which means that going to bed excessively hungry or thirsty can be disruptive to a healthy sleep routine. If you must snack before bedtime, it should be at least one hour before bedtime and you should avoid foods and liquids that contain stimulants like sugar and caffeine as well as items that will make you feel excessively bloated and “full”. It should be noted that going to bed excessively hungry is also a 'stressor' so you should be managing your evening meals according to both your morning and afternoon activities (school, work, sports) as well as your pre-sleep schedule/routine.
Consider the ‘90-Minute’ Sleep Interval Rule
The body uses hormones and other chemicals to establish and maintain a level of readiness for sleeping. Similarly, there are chemicals that are produced by the body to keep us awake and alert. This process is collectively called the circadian rhythm that establishes a daily ‘internal clock’ that has an approximately 24.2 hour cycle. In addition, the typical sleep cycle in humans is about 90-minutes. Disruptions to the circadian rhythm can impact the sleep cycle and disruptions of the sleep cycle can impact the circadian rhythm. The reason why we should limit nap duration (discussed later), for example, is because the “deep sleep“ parts of the sleep cycle occur approximately 30 to 40 minutes after a sleep-cycle begins. Sleep experts suggest that 90-minute sleep intervals is the 'target' for a healthy sleep routine. This is often a difficult concept to understand because the human brain is “hardwired“ to think in terms of whole numbers, which is why we tend to take one hour naps and sleep for eight hours, when we should be taking 20 minute naps and sleeping for 7.5 or 9.0 hours. Try inserting this 90-minute interval strategy into your sleep practices and you may notice a difference.
Avoid the ‘Nap Trap’
Humans have an ‘internal clock’ that is tied to daylight, sunset and the release of different hormones that either help us sleep, wake us up and keep us awake. Ideally, proper sleep discipline says that we should be able to go to bed and wake up at the same time every day, regardless of the next days schedule, without help from an alarm clock. As a general rule, daytime napping is an indication of sleep deprivation— meaning that unless we are sick, have some underlying medical condition that makes us excessively tired or under the influence of certain medications, we should not have an urge to take naps during the day. In other words, generally speaking, napping is a signal that our sleep routine is ‘off’.
If you feel an unavoidable need to take a daytime nap, you should:
- Avoid taking naps in our “normal“ sleep-space, meaning we should not take naps in the bed/bedroom where we normally sleep at night because the brain has established that space for nighttime sleep
- Limit nap time to 20 minutes or less to avoid entering into the deeper stages of the sleep cycle; thus minimizing the chances of waking up “tired” after a daytime nap
- Use an alarm to signal the time to wake up from your (20 minute or less) nap; or employ the assistance of a trusted individual (parent, sibling, etc) to ensure that you wake up and do not sleep too long
- Avoid at all costs, taking daytime naps after 2:00 PM, because afternoon naps can be very disruptive to nighttime sleep
Getting an adequate amount of sleep for scholar-athletes and athletes in general is as essential as hydration, nutrition and technical training. If you are aspiring to separate yourself from your competition, you will find that the differences are often in the details.
Well-rested athletes are likely to have greater stamina, concentration and accuracy with respect to technical and tactical tasks.
If you are finding that your sleep challenges are becoming debilitating or otherwise worrisome, do not hesitate to communicate with a parent, guardian, coach, trainer or other qualified and licensed health professional.
I encourage you to work to harness the super-power of quality sleep—you won’t be disappointed with the results!
Christopher T. Conti, MD is a sports health, wellness & concussion clinician and Team Physician for the US Soccer Federation, U14-U17 men's and women's Youth National Team Player Pools. Dr. Conti is the President & Director of Sports Health & Wellness at the BVB International Academy | Pittsburgh and the Medical Director for PA West Soccer Association, a local affiliate of the United States Youth Soccer Association. He is also a SportGait Medical Advisory board member and Credentialed ImPACT Consultant (CIC) for sports concussion care and the Founder and Owner of Steel City Direct Care., a Pittsburgh, PA-based medical practice specializing in the care of athletes and aviators.
Disclaimer: The information and opinions presented do not necessarily represent the policies or opinions of BVB IA, USSF, PA West Soccer, USYS, FIFA, ImPACT, SportGait or Steel City Direct Care, LLC. None of the information presented should be construed as formal medical advice, nor should it be considered an acceptable substitute for a formal virtual or in-person encounter with the licensed healthcare professional of your choice. If you would like to schedule a virtual or in-person visit with Dr. Conti, please contact Steel City Direct Care
Steel City Direct Care is a Direct Patient Care (DPC) practice that provides targeted & specialized in-person and virtual care for aviators and athletes of every age and level of skill and participation.
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