"Fitting it all in" probably means your athlete is not sleeping enough. But you already knew that...
The issue that isn't getting any better.
Finding a balance between being “a kid” and being “an athlete” can be challenging.
It is well known that a jam packed schedule and pressure to 'fit it all in' and the use of backlit electronics is taking a toll on the quantity and quality of our sleep but you may not be aware of what role this plays in the occurrence of injury.
The National Sleep Foundation defines <8 hours as insufficient, 8 hours as borderline, and ≥9 hours as optimal for high school age students.
But our younger years present opportunities for social engagement and sports/activities, school and family, all of which ask for a consistent commitment.
√ The Centers for Disease Control recently reviewed over 14,000 adolescents’ responses to health questionnaires including questions about their sleep patterns.
√ 68.9% reported ≤7 hours of sleep per night.
√ 65% of athletes (56/86) who reported sleeping <8 hours per night were injured, compared with 31% of athletes (8/26) who reported sleeping ≥8 hours per night.
√ Sleeping less than 8 hours present a 1.7 x greater risk of being injured.
What can be done?
√ Go to bed at the same time every night if possible
√ Avoid backlit screens 2 hours before bed (phones, laptops etc.)
√ If you get behind or need a boost, the power nap...
Greg Martinez, DPT
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