Filed under: Sleep
According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.
Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.
Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.
Some additional tips for sleep:
- Regular exercise during the day can help you sleep better at night.
- If you have a question about whether to exercise more or sleep, choose sleep!
- During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.
Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.
Did you know that missing a night of sleep can produce performance results similar to those of being legally drunk? Even losing just a few hours of sleep can result in accidents and poor physical and mental performance. Sleepiness can inhibit balance, coordination, concentration, and response time—creating “the perfect storm” for accidents.
Make sure your sleep is optimal by turning off your electronics and other distractions well before bedtime, exercising during the day, avoiding caffeine late in the day, and sticking to a consistent sleep schedule. If you are in a situation where sleep is hard to come by, try to squeeze in naps when possible. For more information and ideas, check out HPRC’s article on sleep and visit HPRC’s Sleep Optimization resources.
Do you know how much sleep you and your loved ones are getting—and supposed to be getting? Keep in mind the recommendations differ by age group. According to a report from Canadian Sport for Life on optimal sleep for athletic performance at all life stages:
- Children under the age of six need 13–16 hours of sleep daily, including longer nighttime sleep and fewer daytime naps as they get older.
- As girls reach the ages of 6–8 and boys reach 6–9, their sleep needs drop to 10–11 hours of sleep a night.
- Girls 8–11 and boys 9–12 need 9 ½ to 10 hours of sleep a night.
- Girls 11–15 and boys 12–16 need around nine hours of sleep a night.
- In addition to their nightly sleep, girls 6-15 and boys 6-16 need a 30-minute-plus nap between 2–4 pm every day.
For young children, meals—particularly breakfast—are an important part of establishing a reliable sleep routine, and as children age they should start developing a 15–30 minute routine before bedtime to get ready physically for sleep. This is also a great opportunity for some quality time between parents and children that you can all look forward to each night.
To make this goal easier, be sure your kids avoid computers and TVs (anything with electronic stimulation) for one to two hours before bedtime. Allow an hour to unwind before bed—try soothing music, reading, and dim lighting.
As children become teenagers, make sure they don’t start incurring a sleep debt by sleeping less than needed. Encourage them to keep regular sleep hours, get early morning light exposure, and carefully gauge their caffeine consumption close to bedtime.
The report mentioned above suggests using a sleep log (and provides a sample log) to get an idea of your and your child’s sleep patterns. Remember that the warrior athletes of tomorrow need to develop good sleep habits today!