Time for Bed
As coaches, teachers and parents we all know that cellular phone dependence can result in behavioral and social challenges of everyday living. Excessive use of devices is
characterized by more than 4 hours of mobile phone activity per day.
Athletes align with greater predicaments as they have interactions, not only with classmates, teachers, academic programs, teammates, coaches, family, but invest a great deal of time in the rigorous demands of their sports be it in training for practice or competition.
Sports require not only physical abilities but psychological involvement which adds additional stresses. Competition, being coached, preparation, performance, injuries and much more add to one’s day-to-day feelings and behaviors.
Rest is imperative whether it be napping or bedtime. What is important is that sleep repairs muscle, energy stores and combines many of our short term memories into single unified stable and often lasting thoughts. Conversely sleep deprivation
can lead to higher error rates, motor performance decline, cognitive and emotional deficits. Skeletal muscle glycogen is an important energy source for muscle contraction. Poor sleep can reduce replenishment and reduce endurance the following day.
Needing to always check and use a mobile phone especially before bedtime is problematic behavior. The emission of blue light from the screen delays the release of melatonin, a natural hormone released by one’s brain in response to darkness signaling to your body it is time for sleep. Consistently utilizing a phone in this manner shortens the amount of sleep you will get and the quality.
The following are a few of the many reminders to continually instruct athletes with, and are important constructs of building a winning program and living a healthy productive life.
Limit cell phone use especially in the evening.
Blue light from your phone interferes with sleep
Insufficient sleep for an athlete is less than 7-8 hours
Sleep is an important fuel your muscles need for performance
Poor sleeping behavior can impair muscular strength, speed, and increase the risk of injury
Sleep is important component of reaction time
Sleep fights off mental fatigue, the feeling of training is harder than it actually is
Sleep is important to improve ‘precovery’, that is, when there is a stressful physical event it will help optimize the body’s readiness and accelerate post-event recovery
Sleep is critical for maintaining optimal cognitive function
Sleep is composed of a series of complex neurophysiological states that play important roles in learning, memory and cognitive processing
Quality sleep is important in academic success
Sleep is important in adapting to travel
Adequate sleep is important for social, behavioral and dealing with the problems of everyday living
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