Player Health and Safety Guidance Series - Fall 2018
Back-to-School: Sleep and Sports
Did you know that how much you sleep affects your risk of getting injured
Adolescent athletes who regularly got less than 8 hours of sleep per night had almost twice the injury rate of those who regularly slept 8 hours or more (Milewski, et al 2014)
The amount of sleep you get also affects your on-field performance
Multiple studies have also shown that getting the recommended amount of sleep improves sport-specific performance.
This is especially important for families to consider during back-to-school time when kids may have to get up earlier than during summer break and may not be getting enough sleep.
The National Sleep Foundation recommends the following amounts of sleep by age group:
- Ages 6-13: 9-11 hours of sleep per night
- Ages 14-18: 8-10 hours of sleep per night
- Adults 18-64: 7-9 hours of sleep per night
Check out these tips to optimize your sleep and improve your athletic performance as well as decrease your risk of injury:
- Get the recommended amount of sleep every night, not just the night before a game.
- Avoid mobile devices, TV, computers, and video games one hour before bed. The light emitted from these devices is stimulating to the brain and can prevent sleep.*
- Prioritize a 20-30 minute routine before bed. Reading, stretching, yoga. Dim the lights as it gets closer to bedtime.
- Set an alarm 30-60 minutes before planned bedtime to start winding down the day.
- Make your bedroom like a cave. A dark, quiet and cool environment helps sleep.
So Mavericks, set aside time this weekend to make a specific sleep plan with your family!
*Check out these links for interesting info about electronic devices and sleep: