In this episode, we dive deep into the importance of sleep for young female soccer players with Dr. Amy Bender, a sleep scientist specializing in athletic performance.
This episode is chock full of information! We explore how sleep plays an essential role in staying injury-free and excelling in both sports and academics. In fact, Dr. Bender shares that research has shown that insufficient quality sleep is related to increased musculoskeletal injuries and concussions.
Dr. Bender also explains that the recommended for sleep duration changes as we get older, as does the time when we feel tired at night. As teens grow, their sleep patterns naturally shift and their melatonin doesn’t present until later in the evening. This is further complicated by one’s natural sleep chronotype (your body’s natural sleep-wake cycle) and early school and soccer schedules. Understanding these concepts can help young athletes make the most of their sleep.
Recommended Sleep Duration:
7-12-year-olds: 9-11 hours /Teens: 8-10 hours /Adults: 7-9 hours
Beyond just getting enough hours, Dr. Bender explains that staying asleep through the night is a key indicator of quality sleep. She provides tips to help young athletes achieve this as well as providing falling asleep techniques just as breathing exercises and brain games
Balancing sports, homework, meals, and relaxation can be tough, but Dr. Bender provides tips on how to optimize your schedule to prioritize sleep. She discusses how timing meals and post-practice routines can make a difference in sleep quality.
Dr. Bender also highlights the importance of morning sunlight exposure to help reset your body’s natural clock. If natural light is limited, especially in early mornings, she offers advice on how to simulate sunshine to get rid of melatonin and kickstart your day.
Another practical tip that we have found to be really useful, and will implement this weekend on our next away trip, is how to get good rest while traveling for tournaments and staying in hotels.
Whether you’re an athlete, parent or coach, this episode is packed with actionable tips to help young female soccer players sleep better, perform better, and stay healthy.
We hope you enjoy this episode!
Yours in soccer and health,
JulieAnne and Elizabeth
Be sure to check out the photos below and follow us on Instagram @shedreamsingoals and for more information visit us at www.shedreamsingoals.com.
Thank you Dr. Bender!!!
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