Tips for better sleep :
1 . Retire the electronics well before bedtime – phones , computers , iPads emit a blue light that tricks the body into thinking it is daytime .
2 . Avoid caffeine – it may not stop you getting to sleep but can disrupt the deep sleep phase necessary for restorative sleep .
3 . Bed is for sleeping e . g . avoid watching TV or studying in bed .
4 . Intensive exercise too close to bedtime may keep you awake .
5 . Keep to a routine as best you can – going to bed at the same time and waking up at the same time each day .
6 . Dim the lights 30-60 mins before your bedtime – bright lights tell the brain it is time to be awake .
7 . Use bright lights upon waking .
In general , with sufficient sleep , people tend to eat better , manage stress more successfully , perform better at school as well as in the sporting setting ; and are injured less frequently . In fact , one could consider sleep , a performance enhancement tool ! Speak to your coaches about the strategies that might work if you feel you are not getting sufficient good quality sleep .
References :
Eating for your sport – Nutrition and Sleep ; Nestle New Zealand , Claire Turnbull . www . autmillennium . org . nz / nutrition
Teens and Sleep . The National Sleep Foundation . https :// sleepfoundation . org / sleeptopics / teens-and-sleep
Teenagers and Sleep . Iowa High School Athletic Association . https :// www . iahsaa . org / Sports _ Medicine _ Wellness / Miscellaneous / Teenagers _ Sleep . pdf