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Could Sleep Issues Put Young Athletes at Greater Risk for a Concussion?

Your young athlete works hard in school and plays hard on the field, but are they getting enough sleep? While all work and no play can make Jack a dull boy, all work and no sleep may put your child at risk for a concussion or serious injury.

睡眠至关重要,特别是对于生长青少年和年轻的成年人来说,但是对于疯狂的学校,社会和体育表,对于许多人来说,睡眠位于优先列表的底部。

研究表明,青年之间的睡眠不足姿势严重的风险他们的身心健康,学术成功和安全。有些研究还表明了先前创伤性脑损伤和脑震荡如何让运动员更大的睡眠问题风险。但新研究在亚利桑那大学出来的亮点,睡眠问题也可能让运动员对脑震荡的风险更大。

“随着睡眠缺乏睡眠或劣质睡眠,您可以看到降级的体育表现和运动员带来风险,例如用于标题,即使他们知道他们不会得到它,”Ian Crain,MD,主任Brain Injury Center横幅 - 大学医疗中心凤凰城和专门从事创伤性脑损伤和脑震荡的体育神经科医生。“决定差,如在错误的方向上降低你的头部或者错误地划分球,真的可以让某人受伤。他们可能导致与其他人或目标岗位的头部影响,导致脑震荡或伤害。“

To better understand whether your child is at potential risk, Dr. Crain highlights some key points from the research study and provides tips to help young athletes improve their sleep or get necessary help for sleep issues.

研究研究的主要亮点:

  • For those athletes in the study who reported a concussion prior to the survey date, daytime sleepiness on two or more days in a month or moderate-to-severe levels of insomnia, were2 to 3 times more likely在高风险运动中的任何运动员(如足球,篮球和足球)中有一个脑震荡。
  • 带走高风险的体育和专注于所有田径运动,未来的体育相关脑震荡的几率是3.5 to 5.5 times higher如果运动员报告了每月两天或更长时间的中度至严重的失眠和/或白天嗜睡。
  • 统称,为报告中度至严重的失眠和两天或多天白天嗜睡的运动员维持运动相关脑震荡的几率14.6倍than those who reported neither.

“研究中研究人员指出,如果你哈ve history of a sports-related concussion, you often have sleep abnormalities, nighttime awakenings and daytime sleepiness,” Dr. Crain said. “A lot of athletes may have sleep issues and may not recognize that a prior concussion is a part of it. This can go on for years. This can put them at greater risk for another. That’s why we need to recognize this relationship and take appropriate action to ensure athletes are getting good sleep and are being treated appropriately for any sports-related concussions.”

帮助年轻运动员晚上改善他们的睡眠:

  • Get quality sleep.Teenagers, ages 14 to 17, should get between8 to 10 hours of sleep;年龄在18至25岁的年轻人应该睡到7至9小时。学习已经表明,在一周内睡了超过8小时的运动员减少伤害的几率. One of the best ways to train your body to sleep well is to go to bed and wake up at the same time every day—even on the weekends. The weekends aren’t meant to play catch up.
  • 避免培训和竞争过早或太晚。While you might not always have control over this, it can affect quality and quantity of sleep, especially if your schedule is inconsistent.
  • Watch for sleep issues, such as waking with a早上头疼,白天嗜睡,小睡和困难在晚上睡觉和睡着了。这些可能是您的睡眠受到影响的迹象。
  • 保持睡觉睡觉。抵制在床上观看电视或做作业的冲动,所以你的身体只能将床与睡眠联系起来。
  • 吃好喝好。一种healthy, balanced dietwill help you sleep. Avoid sugary drinks and simple carbohydrates like chips and cookies.
  • 避免咖啡因和含糖饮料睡前至少4到6个小时。
  • Create a sleep ritual.You can develop your own ritual to remind your body it’s time for sleep. This include shutting down all electronics well before bedtime and listening to calming music.
  • 保持卧室安静舒适。一个较暗,凉爽的房间,有足够的毯子保持温暖是最好的。

对于持续睡眠问题

If sleep issues persist for more than a couple of weeks, you may want to consider:

  • 与你的教练谈论实践时间表to see if modifying it can help with your sleep.
  • 限制运动夏季或不参加旅行团队。如果田径运动对睡眠和学校表现产生负面影响,您可能希望在学校出局或未参加包括深夜和许多周末的旅行团队时,严重考虑将运动限制在夏季。
  • 与家庭医生或睡眠专家发言。很难确定睡眠问题的原因。与家庭医生或专门从事睡眠问题的人交谈。一种睡眠专家拥有专业知识找到睡眠问题并且知道所需的睡眠需要什么。你也可以take our free sleep assessment帮助确定睡眠呼吸暂停的风险。
  • Trying cognitive behavioral therapy for insomnia.CBT-I can help identify and replace thoughts and behaviors that cause or worsen sleep problems with habits that promote better sleep. Unlike the short-term benefits of sleep medications, CBT-I can help you overcome the underlying causes of your sleep issues.

有关额外提示,以捕获更多ZZZ并改善整体睡眠,请查看这些帖子:

睡觉 Children's Health 育儿

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