Athletic Trainer’s Corner- July 2019

Catching them Zzzzzz’s….

            As adults we all envy the time that others have to sleep. We know we need and crave any extra hour. There never seems to be enough time in the day to finish the things we need to get done and also get enough sleep. What is shocking though, is our young athletes feel the same way. Even at such a young age, many adolescent athletes describe their lives to be so stressful or crazy busy that they’re barely getting any sleep. How is it that individuals with less responsibility and more free time not only feel like they aren’t getting enough sleep but actually aren’t?

            Sleep is an important part of recovery – it is just as important as nutrition and hydration. Children and teenagers need roughly 9-10 hours of sleep every night. What makes it so important is not only to help rest the brain, but also to allow the body to restore itself. While we sleep our bodies take this time to rebuild muscle, repair memory, and restore the immune system. When there’s not enough sleep it can cause mood disturbances, poor decision-making skills, slow reaction times, and even affect the way the body intakes nutrients throughout the day.

            Now, with summer upon us, school shouldn’t be a big issue in getting enough sleep, however, we do need to be aware of the stressors during summer – showcases, tournaments, playoffs, and parties. It has been found that many adolescent athletes have difficulty sleeping the night before a big game or tournament due to nervousness and/or just thinking about the game, so they have trouble falling asleep. We also know that our phones can be a huge factor in our sleep not only from the LED screen but also from the distractions within social media. What can also hinder a young athlete’s sleep is traveling. Sleeping in a different time zone or just in a different bed can make it difficult to get a good night sleep.

            So, how can we help our athletes get the sleep that they need? Studies have found that making sure your room is more of a “sleep haven” than a hangout place can help one fall asleep. Similarly, habits such as eating a well-balanced meal at least an hour before sleeping, keeping the bedroom in complete darkness, maintaining a cool room, and using lavender scents can all aid sleep and ensure your child gets the proper rest. To solve the problem of phones affecting sleep, some athletes have even found putting down the phone and reading 30 minutes prior to bedtime has helped them fall asleep. A final thing that can help is allowing a small nap during the day as part of the daily routine.

            We can all agree, parents and athletes alike, that summer is a time to have fun, travel, and spend time with family & friends. But let’s take advantage of it as well and utilize summer as a time to catch up on some sleep and maybe even learn some good habits to help during those times where it’s hard to fall asleep.

Seattle United’s Athletic Trainer

Jasmin Ayala, MS, ATC-L/R

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