{"id":20306,"date":"2023-06-30T10:33:15","date_gmt":"2023-06-30T15:33:15","guid":{"rendered":"https:\/\/usclubsoccer.org\/?p=20306"},"modified":"2023-06-30T10:43:35","modified_gmt":"2023-06-30T15:43:35","slug":"four-things-you-didnt-know-about-sleep-and-your-performance","status":"publish","type":"post","link":"https:\/\/usclubsoccer.org\/four-things-you-didnt-know-about-sleep-and-your-performance\/","title":{"rendered":"Four things you didn&#8217;t know about sleep and your performance"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"20306\" class=\"elementor elementor-20306\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5736d3be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5736d3be\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-760b060f\" data-id=\"760b060f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7c9e41d0 elementor-widget elementor-widget-text-editor\" data-id=\"7c9e41d0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"text-align: center;\">Four things you didn&#8217;t know about sleep and your performance<\/h2><p><em><u>Editor\u2019s Note<\/u>: This article was submitted by our partner, Go4, in an ongoing series of health and safety-related posts.<\/em><\/p><p style=\"font-weight: 400;\">Athletes require quality sleep for optimal performance, recovery and overall health. As an athlete, you should focus on developing good sleep hygiene habits to improve your quality of sleep. Sleep hygiene refers to a set of practices that promote good sleep quality and quantity. Here are some sleep hygiene tips for athletes:<\/p><ul><li><strong>Stick to a consistent sleep schedule<\/strong><ul><li>Athletes should aim to go to bed and wake up at the same time every day, including weekends. This helps regulate the body\u2019s internal clock and promotes better sleep quality. Try to avoid staying up late or sleeping in on weekends, as this can disrupt your sleep schedule. Youth athletes should be aiming for 8-10 hours per night.<\/li><\/ul><\/li><li><strong>Sleep reduces your risk of certain injuries<\/strong><ul><li>A recent study from C.S. Mott Children&#8217;s Hospital at the University of Michigan found that adolescent athletes who sustained bone stress injuries (i.e. stress fractures) reported less sleep in their normal sleeping pattern than the control group of non-injured athletes.<sup>1<\/sup><\/li><\/ul><\/li><li><strong>Poor sleep = poor performance<\/strong><ul><li>Athletes should avoid consuming stimulants such as caffeine, ginseng or nicotine before bed. These substances can disrupt sleep and cause frequent interruptions during the night. Interrupted sleep impacts your cognitive function, which increases the perceived training load resulting in a poorer performance.<\/li><\/ul><\/li><li><strong>Your morning matters<\/strong><ul><li>Wake up with time to execute. Stretch to help wake up your body by increasing blood flow. Drink a glass of water to rehydrate your body and make you more alert. Then get some daylight; natural light helps regulate your body&#8217;s circadian rhythm and sends a signal to your brain that it&#8217;s time to wake up. Go for a quick walk or do some light exercise. Finally, eat breakfast to fuel your body and give you energy for the games ahead.<\/li><\/ul><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e92264e elementor-widget elementor-widget-image\" data-id=\"e92264e\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"640\" height=\"809\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-810x1024.jpg\" class=\"attachment-large size-large wp-image-20310 lazyload\" alt=\"\" data-srcset=\"https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-810x1024.jpg 810w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-768x971.jpg 768w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-1215x1536.jpg 1215w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-1620x2048.jpg 1620w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-scaled.jpg 949w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><noscript><img decoding=\"async\" width=\"640\" height=\"809\" src=\"https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-810x1024.jpg\" class=\"attachment-large size-large wp-image-20310 lazyload\" alt=\"\" srcset=\"https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-810x1024.jpg 810w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-768x971.jpg 768w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-1215x1536.jpg 1215w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-1620x2048.jpg 1620w, https:\/\/usclubsoccer.org\/wp-content\/uploads\/2023\/06\/Go4-Sleep-One-Sheet-NA-scaled.jpg 949w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/noscript>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bd64cfd elementor-widget elementor-widget-text-editor\" data-id=\"bd64cfd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u00a0<\/p><ol><li style=\"font-weight: 400;\">Surgery, D. of O. (n.d.). How sleep impacts performance in youth athletes\u202f: Current Sports Medicine Reports. LWW. <a href=\"https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2020\/11000\/How_Sleep_Impacts_Performance_in_Youth_Athletes.8.aspx?context=LatestArticles\" target=\"_blank\" rel=\"noopener\">https:\/\/journals.lww.com\/acsm-csmr\/Fulltext\/2020\/11000\/How_Sleep_Impacts_Performance_in_Youth_Athletes.8.aspx?context=LatestArticles<\/a><\/li><\/ol><p><strong><em>Need an athletic trainer?<\/em><\/strong><em style=\"font-weight: 400;\"> Go4 is a nationwide app\/platform that connects teams and organizations with per diem athletic trainers for games, practices, camps, clinics and tournaments. For more information, or to find and hire an athletic trainer, visit our partners at Go4 &#8211; <\/em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.go4.io\/hire-ats-us-club-soccer\/\"><em>https:\/\/www.Go4.io\/hire-ats-us-club-soccer\/<\/em><\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Four things you didn&#8217;t know about sleep and your performance Editor\u2019s Note: This article was submitted by our partner, Go4, in an ongoing series of health and safety-related posts. Athletes require quality sleep for optimal performance, recovery and overall health.<\/p>\n<p><a class=\"btn btn-primary\" href=\"https:\/\/usclubsoccer.org\/four-things-you-didnt-know-about-sleep-and-your-performance\/\"> Read More &raquo;<\/a><\/p>\n","protected":false},"author":18,"featured_media":11158,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[31,32,92,19],"tags":[],"table_tags":[],"class_list":["post-20306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-home","category-news","category-safety","category-spotlight"],"acf":[],"_links":{"self":[{"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/posts\/20306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/comments?post=20306"}],"version-history":[{"count":0,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/posts\/20306\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/media\/11158"}],"wp:attachment":[{"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/media?parent=20306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/categories?post=20306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/tags?post=20306"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/usclubsoccer.org\/wp-json\/wp\/v2\/table_tags?post=20306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}