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  • pradeepmathews1


We’ve all experienced nights of both good and bad sleep ⏰. We know that we shouldn’t be looking at screens before bedtime, but how true is this? And how much of an effect does sleep

have on athletic performance? 🤾🏽‍♂️


1. One study found that participants who had no blue light exposure 3 hours before bedtime reported shorter sleep onset latency (time taken to fall asleep) both subjectively and with monitoring of an actigraph watch. Subjective sleep quality was also significantly improved in this grou

p (Knufinke et al, 2020). 🧘🏽‍♀️

2. A study examining sleep patterns in youth on current literature found an association between youth who had less than 8 hours of sleep per night had higher risk of MSK injury, decreased reaction time, cognition, worsened mood and alertness (Fox et al, 2020). 🤦🏽‍♂️

3. Sleep deprivation also is proven to affect the inflammatory and hormonal responses to exercise. And thus a maladaptation to training (Dattilo et al, 2020). 👎🏽


Take time to review your habits, make informed decisions about your mental and physical health. My three tips:

1. Regular sleep schedule 🗓

2. Chamomile tea 🍵

3. Easy reading 📚


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