Today we will wrap up our conversation on sleep discussing sleep quality and sleep hygiene.

References

- Driller MW, Dunican IC, Omond SET, Boukhris O, Stevenson S, Lambing K, Bender AM. Pyjamas, Polysomnography and Professional Athletes: The Role of Sleep Tracking Technology in Sport. Sports. 2023; 11(1):14. https://doi.org/10.3390/sports11010014

- Jaiswal, S.J., Pawelek, J.B., Warshawsky, S. et al. Using New Technologies and Wearables for Characterizing Sleep in Population-based Studies. Curr Sleep Medicine Rep 10, 82–92 (2024). https://doi.org/10.1007/s40675-023-00272-7

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Today, we'll begin to discuss sleep and it's impact on the pediatric and adolescent athlete. We'll start with a review of what sleep is and then move to discussing how it impacts recovery, athletic performance, injury, and illness.

Sources abbreviated

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- Lopes TR, et al. How much does sleep deprivation impair endurance performance? A systematic review and meta-analysis. Eur J Sport Sci. 2023

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- Milewski MD, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014

- Prather AA, et al. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep. 2015

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- von Rosen, et al. Too little sleep and an unhealthy diet could increase the risk of sustaining a new injury in adolescent elite athletes. Scand J Med Sci Sports. 2017

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- Walsh NP, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations BJSM 2021

So you're putting in the physical work via exercise training to get active and become a better athlete, but are you maximizing your beneficial adaptations? Learn how to today when we begin to discuss recovery and periodization.

Sources

Periodization and Rest/Recovery

- González-Ravé, J.M., González-Mohino, F., Rodrigo-Carranza, V. et al. Reverse Periodization for Improving Sports Performance: A Systematic Review. Sports Med - Open 8, 56 (2022). https://doi.org/10.1186/s40798-022-00445-8

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- Moesgaard L., Beck, M.M., Christiansen, L. et al. Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Sports Med 52, 1647–1666 (2022). https://doi.org/10.1007/s40279-021-01636-1

- Paul R. Stricker, Avery D. Faigenbaum, Teri M. McCambridge, COUNCIL ON SPORTS MEDICINE AND FITNESS, Cynthia R. LaBella, M. Alison Brooks, Greg Canty, Alex B. Diamond, William Hennrikus, Kelsey Logan, Kody Moffatt, Blaise A. Nemeth, K. Brooke Pengel, Andrew R. Peterson; Resistance Training for Children and Adolescents. Pediatrics June 2020; 145 (6): e20201011. 10.1542/peds.2020-1011

- Stone, Michael H.1; Hornsby, William G.2; Haff, G. Gregory3; Fry, Andrew C.4; Suarez, Dylan G.1; Liu, Junshi5; Gonzalez-Rave, Jose M.6; Pierce, Kyle C.7. Periodization and Block Periodization in Sports: Emphasis on Strength-Power Training—A Provocative and Challenging Narrative. Journal of Strength and Conditioning Research 35(8):p 2351-2371, August 2021. | DOI: 10.1519/JSC.0000000000004050

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Rest/Recovery

- Brenner JS, Watson A, COUNCIL ON SPORTS MEDICINE AND FITNESS; Overuse Injuries, Overtraining, and Burnout in Young Athletes. Pediatrics February 2024; 153 (2): e2023065129. 10.1542/peds.2023-065129

- Lesinski M, Prieske O, Granacher U. Effects and dose-response relationships of resistance training on physical performance in youth athletes: a systematic review and meta-analysis. Br J Sports Med. 2016 Jul;50(13):781-95. doi: 10.1136/bjsports-2015-095497. Epub 2016 Feb 5. PMID: 26851290; PMCID: PMC4941165.

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- Sánchez Pastor, A.; García-Sánchez, C.; Marquina Nieto, M.; de la Rubia, A. Influence of Strength Training Variables on Neuromuscular and Morphological Adaptations in Prepubertal Children: A Systematic Review. Int. J. Environ. Res. Public Health 2023, 20, 4833. https://doi.org/10.3390/ijerph20064833

- Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA, Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi: 10.1519/JSC.0000000000001272. PMID: 26605807.