MASE Wellness

God is looking to use us in unusual situations that will help heal those that are suffering from life’s circumstances! (Acts 28:1-10)

“Are you Sleeping Enough?”

The American National Sleep Foundation recommends that the optimal sleep duration is 7-9 hours per night. Are you or your young athlete getting enough sleep? Many negative effects can happen with lack of sleep, but these two important issues will be detrimental on athlete’s sports performance:

– Impairment of growth hormone release and muscle protein synthesis: This means the ability for skeletal muscle to adapt and repair, which also has a direct impact on training adaptations such as speed, endurance, strength and power. This reduction in skeletal muscle adaptation and repair will also negatively impact recovery from an injury.

-Impairment of the learning of new skills and memory: Sleep is crucial for memory consolidation and motor learning. Sport is a constantly evolving process, where not only do you need highly developed physical attributes, but sport also requires high levels of motor learning, skill acquisition, strategy, decision-making, cognition and memory to carry out tasks which ultimately influence performance. Without proper amount of sleep your athletic skills will suffer.

If you are serious about your sport and want to perform optimally and reduce your likelihood of injury, you need to make sure you are using your time asleep to your advantage.

Here are a few simple strategies for athletes to optimize their sleep patterns:

1) Aim for 7-9 hours per night and consider naps during the day if less than 7 hours sleep per night

2) Sleep in cool (but not cold), dark room

3) Avoid using electronics in your bedroom

4) Limit technology use 1 hour before bed

5) Reduce caffeine after lunch and eating 1 hour prior to sleep

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