Ask an athlete what they think is the key to success, and the answer is usually a new workout, more talent, or practicing more than anything else. But athletes often overlook one simple habit that most people admit they don’t get enough of: sleep.
A new study finds that 77% of high school students don’t get the recommended amount of sleep, often eight to ten hours, depending on the person. 23% report that they get less than five hours of sleep per night. But sleep is all the more important for high school athletes, because they’re putting more physical and the under-mentioned mental stress on their bodies while undergoing rapid growth as they grow older. However, the sleep deprivation isn’t far off from what is experienced by regular high school students, as it is for athletes. At least 44% to 72% of youth athletes fail to meet the same eight to ten hours of sleep expectations, leaving them vulnerable to serious consequences that many are unaware of.
“I try to manage my time so that I don’t have to sacrifice sleep, but if I do, then it’s usually fine; it just happens every once in a while,” Junior varsity (JV) wrestler Youssef Efram (10) said.
Sleep deprivation has been linked to many negative psychological and physical effects. Healthline says that lack of sleep causes impaired cognitive functioning (poor decision making, worse memory, difficulty concentrating, etc.), mood disorders (depression, anxiety), and a weakened immune system, impacting your chances of catching the common cold by three times.
More long-term effects include 36% increase in risk for colorectal cancer, nearly three times increased chance of developing type-2 diabetes, higher blood pressure, and more that are severely detrimental to one’s health. For athletes specifically, the need for sleep increases. Without it, it can cause declines in muscle strength, power, and actions that involve high explosive output. It also slows reaction time, accuracy, and coordination, which are all vital to just about any sport.
“I have chosen homework over sleep multiple times. Although I felt tired, I still got through the day normally,” said cross-country runner Jocelyn Alviar (10).
Contrary to most parents’ beliefs, what is mostly affecting the amount of sleep that student athletes get isn’t from our phones or technology. For most of them, academics are actually what keep athletes up. An arduous three-hour practice session is usually accompanied by training depending on the sport, and to cap it off, they have to finish homework and study for their multiple classes. Not to mention the regular five to seven-hour school day that student athletes go through before, depleting their energy further. For game or race days, the day’s toll is maximized, as athletes often have early morning games, late-night competitions, or travel lag from going to an away match.
“My phone usually keeps me up because I love listening to music so much. Sometimes it affects me, but I love it when I’m fully energized and perform at my best,” JV cheerleader Adyson Estrella said about what keeps her up at night.
Apart from academics, sleep deprivation can still be linked to many other causes, like stress, lifestyle factors, and underlying health conditions like anxiety or depression. Diabetes, obesity, and other chronic diseases can also be causes. Athletes must take the proper care and time to assess themselves if they’re experiencing sleep deprivation.
With a decline in teenagers obtaining sufficient sleep and a rise in possible factors that play important roles in the amount of sleep, athletes should establish a firm sleep schedule that is built on a consistent seven to nine hours of sleep. Not only that, but also keep devices turned off 30 to 60 minutes before going to sleep, manage caffeine in the evening, and optimize a cold and dark sleep environment. Not letting a weekend be a “cheat day” for sleep is crucial; having an ideal timeframe when to sleep and wake up can avoid sleep debt.
