This is the 13th day of our team’s virtual summer training camp. Each day for the next four weeks, there will be a short assignment for you to do to prepare for the upcoming season. These assignments are mandatory for players and coaches. Parents are also encouraged to participate.
This may be the one of the most important videos you ever watch…
” Sleep is the Swiss Army Knife of health. The shorter your sleep, the shorter your life. “Matthew Walker (Author of “Why We Sleep“)
Why is sleep so important?
- In all likelihood, you’re probably getting less sleep than you should be. Most people need a minimum of 8 hours of sleep. For teens this might be closer to 9 hours.
- Sleep deprivation has been shown to reduce productivity, happiness, academic performance, emotional control, memory recall, immune system function, motivation, reproductive function and response to vaccines. It is also associated with more severe disease: higher mortality, heart disease, cancer risk, diabetes, weight gain, Alzheimer’s, inflammation, aging and more.
- You need sleep both before and after learning. Sleep improves factual recall and motor task proficiency. It also prunes memories worth forgetting.
- Sleep helps your body recover faster from exercise. You’ll be able to perform better and train harder if you are properly rested.
Checklist for improving your sleep
- Keep a REGULAR sleep schedule. Wake up and go to bed at the same times every day (both weekdays and weekends). Don’t think you can make up your sleep on the weekend.
- Keep your room cool at night. The ideal sleeping temperature is 65F or 18C. Exposing your palms or feet while sleeping may help.
- Avoid caffeine, alcohol and nicotine. These can take up to 10 hours to wear off.
- Exercise regularly but try to avoid it within 3 hours of sleep.
- Avoid napping after 3pm.
- Avoid large meals or drinks late at night.
- Reduce light before sleep. This includes light from phones or other device screens.
- Sleeping pills are bad. These just lead to sedation which isn’t the same as sleep.
- Don’t use alarms if you can help it. Wake up with the sun or bright lights.
- Don’t lie in bed trying to fall asleep for more than 20 minutes. Get up and do something until you feel sleepy.
Why We Sleep by Matthew Walker
The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington
The assignment is an easy but important one today…
- Complete today’s workout on the TeamBuildr app. Be sure to mark each exercise complete as you finish it.
IMPORTANT: If you have other sports, camps or are doing a different workout that you’d like to substitute on any given day that is okay. Please make a quick note of what you did that day under the ALTERNATE Workout in TeamBuildr. It is still important to complete the stickhandling and shooting every day that it is scheduled. But it is okay to move it to another day of the week when you aren’t quite as busy. Even when you’re on vacation, you should still be trying to find time to get in your workout.
- Map out a regular sleep schedule. What time to you start preparing for bed? What are the steps you follow? What time do you wake up? Post your answer to the team WhatsApp group.
- Get a good nights sleep!