Lack of Sleep Increases Injury Rate in Teenage Athletes
The following are some facts which have been found out about the relationship between lack of sleep and sports injuries:
1) Lack of sleep increases the risk of injury.
(Athletes who do not get enough rest from their sport activities experience higher rates of injury.)
2) Lack of sleep decreases recovery time after exercise.
(Sleep deprivation reduces the amount of time it takes to recover from physical exertion.)
3) Lack of sleep causes fatigue and impaired cognitive function.
(Fatigue is one of the most common symptoms experienced during sleep deprivation.)
4) Lack of sleep results in decreased muscle strength.
(Muscle weakness occurs when muscles cannot perform at maximum capacity due to insufficient blood flow or oxygen supply. Fatigue is another symptom of muscle weakness.)
5) Lack of sleep causes depression.
(Depression is a mood disorder that affects your feelings and behavior. Depression can lead to poor decision making, reduced motivation, and even suicide.)
In conclusion, lack of sleep increases the risk of injury. If you want to stay healthy while playing sports then you need to get sufficient sleep every night!
How Can You Stay Healthy While Playing Sports?
The following are some tips that can help you stay healthy while playing sports:
1) Get at least 8 hours of sleep every night.
(Most people need between 6 to 10 hours of sleep every night to feel their best. You may need more or less time to feel rested. Some people have unusual sleeping patterns: they may be “night owls” or “morning larks”.
Your circadian rhythm is the internal clock that regulates when you are alert and when you are sleepy. Sleep specialists can adjust your sleeping patterns to fit your needs or you can do it yourself by gradually adjusting your sleep routine.)
2) Know when to get medical attention if pain persists.
(Pain is the body’s way of telling you that something is wrong. If an injury causes severe pain then you need to see a health care professional. Ignoring pain and allowing an injury to get worse can cause paralysis or death.
Ignoring pain and assuming that it will heal naturally is one of the most common reasons that athletes experience long-term health problems. Pain is the body’s way of telling you, “Something is wrong here!” Ignoring pain can lead to a lifetime of poor health, depression, and even suicide.)
3) Wear protective gear when participating in sports.
(In the United States, over 3 million children go to emergency rooms each year due to sports and recreational injuries. There are some sports that have a higher risk of injury than others. High risk sports such as football, soccer, and hockey are good examples of contact sports.
Injuries include broken bones, bruises, cuts, sprains, and concussions. Low risk sports such as track and field, gymnastics, and swimming are good examples of non-contact sports. Injuries include joint injuries, sprains, and muscle strains. To prevent injury, you should always wear the right clothing and gear for your sport. Wearing loose or baggy clothing can cause entanglement or get caught on other players or equipment. Wearing the wrong shoes can cause blisters, corns, or crushed toes. When participating in any sport, it is important to protect your head with a properly fitted helmet. Some sports require more equipment than others. Baseball and softball are good examples of sports that require a full face mask, gloves, shin guards, and chest protector. These pieces of protective gear do not need to be bought; they can often be borrowed from a friend or rented from a sporting goods store.)
4) Make sure that you have the right equipment for your sport.
(It is important to have the right size soccer ball, tennis racquet, hockey stick, ski boots, or baseball glove. Having the right equipment can prevent injuries and make the game more fun. Before your first time using a piece of equipment, such as ski boots, hockey skates, or a bike, you should ask a knowledgeable salesperson or instructor how they fit or adjust.
It is also important to regularly maintain your sports equipment. For instance, bicycles need to be cleaned and lubricated every few months to ensure that they are operating at peak performance. Helmets, knee pads, and elbow pads should be replaced every one to two years. For sporting equipment that gets a lot of wear and tear such as football or basketball helmets or cleats, they need to be replaced more regularly.)
5) Watch your nutrition.
(Eating healthy foods provides your body with the nutrients and energy it needs to play sports. Eating poorly can cause health problems such as fatigue or physical limitations. Before playing a sport, it is important to eat the right foods within the same hour.
For some energy-boosting snacks, try a banana or some whole grain crackers and peanut butter before soccer, a granola bar or an energy drink before tennis, or a slice of apple and a handful of peanuts before baseball. While playing a sport, it’s important to stay hydrated by drinking water. For every hour that you’re playing, you’ll want to drink 16 ounces of water. Also, be wary of extreme temperatures. If it is extremely hot or cold, you will need to adjust your water intake to compensate for your sweat or chapped skin.)
6) Listen to your body.
(When participating in any sport, your body will give you messages about what it can and can’t do.
Sources & references used in this article:
Chronic lack of sleep is associated with increased sports injuries in adolescent athletes by MD Milewski, DL Skaggs, GA Bishop… – Journal of Pediatric …, 2014 – journals.lww.com
Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes by P Von Rosen, A Frohm, A Kottorp… – … journal of medicine …, 2017 – Wiley Online Library
The value of sleep on athletic performance, injury, and recovery in the young athlete by EA Copenhaver, AB Diamond – Pediatric annals, 2017 – healio.com