Sleep for Athletes
How much sleep does the average college student get?
Between 6-7 hours.
Studies show that over 50% of students sleep less than 7 hours per night
How many hours of sleep should adults age 18-64 get?
7-9 hours per night
What are some steps to a good pre-sleep routine?
Reading, meditation, journaling, or a warm bath.
How long should a nap be?
Adults should not nap for more than 20 minutes
What is the name of Madonna's first ever released album?
Madonna
How much sleep should the average athlete get?
8-10 hours.
To optimize performance, recovery, and cognitive function. Elite athletes, in particular, may require 9–10+ hours to manage intense training loads and reduce injury risk.
About how long should it take you to fall asleep at night?
10-15 minutes.
If it takes 5 minutes, you are likely sleep-deprived.
When should you stop looking at screens before bed?
At least 1 hour before falling asleep.
Screen time before bed reduces melatonin and decreases sleep quality
What animals hold hands while they sleep so they don't drift apart?
Sea Otters
Where was Madonna born?
Bay City, Michigan
When getting under 7 hours of sleep, how much more likely is injury?
Sport-related injury is 1.7 times more likely when sleep-deprived
What are the short-term effects of insufficient sleep?
Mood swings, lack of motivation, trouble remembering things, and trouble solving problems
What foods should you eat before sleeping?
Spinach, avocado, pistachios, edamame, chamomile tea, brown rice, and milk
Foods high in magnesium help you stay asleep. Vitamin B6 in pistachios helps produce melatonin and serotonin.
What animals fall half asleep? Each side of their brain takes turns.
Whales and Dolphins
This is so they can come up for air.
How many Grammys has Madonna won?
7
She's been nominated for 28
How might sleep affect injury recovery?
Cell regeneration, tissue repair, and inflammation reduction.
Growth hormones are released during deep sleep, which aid in muscle recovery, tissue repair, and cellular regeneration. Chronic lack of sleep can increase inflammation in the body
What are the long-term effects of insufficient sleep?
Weight gain, reduced immunity, high blood pressure, depression, heart disease, and diabetes
What are foods to avoid before sleeping?
Afternoon caffeine, high-fat foods, spicy foods, alcohol, chocolate, and high-sugar foods.
It takes 6 hours for half of the caffeine to leave your body. Spice and fat can trigger heartburn and indigestion. Alcohol will wake you up during the night.
What percent of people dream in color?
75%
Before color TVs, around 15% of dreamed in color
What university did Madonna attend?
University of Michigan studying modern dance and ballet
What musical is known for originating the concept of a dream ballet?
Oklahoma!
Choreographed by Agnes de Mille
What is the name of the term for finding it hard to get out of bed in the morning?
Dysania
What does REM stand for?
Rapid Eye Movement
REM sleep is when most of your dreams occur. During REM sleep, your heart rate, blood pressure, brain activity, and breathing increase. Your eyes move rapidly, even though they are closed.
What is the longest someone has gone without sleeping?
18 days.
Robert McDonald achieved this record in 1986
What was Madonna's Broadway debut?
Madonna made her Broadway acting debut in the David Mamet play, “Speed-the-Plow” in 1988