Sleep :)

sleep and athletes

Athletes and sleep needs

• Research tells us that as little as 20 hours of lost sleep can have a negative impact on power and skill sports .... aka ALPINE SKI RACING!
• Metabolism and immune functions are at their peak while we sleep
• Quality of sleep is important not only for competitions but during training

Breathing Techniques

Conclusion

Breathing Technique 1

• Can assist you in getting a better sleep
• Help you do better in school and sports
• Relieve any type of pain

Why Should You Sleep?

• It is important for growth
• Stronger Immune System
• Better Grades
• More Energy
• Happier Mood

• Sit cross-legged in a dark, quiet room.
• Close your eyes
• Using your thumb, cover up your right nostril, and breathe deeply through your left nostril for a count of 6.
• Pause for a count of 2
• Remove your thumb, and cover your left nostril with your forefinger, and exhale completely through your right nostril for a count of 6
• Repeat 10-15 times

benefits OF GOOD SLEEP FOR ADOLESCENT ATHLETES

Breathing technique 2

• Close your eyes if you can

• Inhale through your nose evenly and deeply for a count of 8

• Pause for a count of 3

• Exhale completely through your nose for a count of 8

• Repeat 10-15 times

Circadian Rhythm

• Circa = about, dien = A Day
• Part of everyday life
• Temperature can affect the normal circadian rhythm
• Other Factors can also affect the rhythm
• Unique Biological Clock
• If the rhythm is disturbed, there can be consequences

Breathing technique 4

how much sleep is recommended for adolescents:

• Close your eyes if you can

• Sharply inhale 5 times through your nose without exhaling

• Pause for 5

• Exhale completely through your mouth as if you’re fogging up a window-slowly and evenly.

9 TO 10 HOURS A NIGHT!

HOW MUCH DO YOU THINK YOU SLEEP?

Breathing Technique 3

Some negative risks poor sleep patterns are:

• Keeping your eyes closed, and lying flat on your back in bed, deeply inhale through your nose for a count of 6.

• Pause for a count of 3

• Slowly exhale completely through your nose for a count of 6

• Pause for a count of 3

• Deeply inhale through your nose for a count of 8

• Pause for a count of 3

• Exhale completely through your nose for a count of 8

• Repeat steps, each time increasing the count by two until you stretch your breath out

for as many counts as you can-try to get to 12! Once you’ve done this, repeat 10 times.

• Immune function
• Risk of Injuries
• Weight gain
• Diabetes
• Hypertension or Heart Disease
• Mood disorders and swings
• Increased risk of breast cancer