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