Sleep Discipline

Perhaps you believe that sleep is a luxury, a distraction. You're wrong. Here are some concepts and facts worth learning.

1. Sleep is essential, restorative. It allows us to crystalize memories and learning.

2. Adolescents are particularly needy, functioning better on eight hours of sleep daily. 

3. One of the greatest basketball players in history, the NBA All-Time scoring leader, LeBron James, sleeps twelve hours a day. 

4. Caffeine interferes with sleep. It has a long half-life of 5-6 hours, meaning that if you had a coffee or caffeinated soda at lunch, 50 percent of the effect will remain at about five p.m. and at least a quarter at ten p.m. 

5. "Students with less sleep and higher reported levels of sleepiness generally have lower grades and alertness."

6. A Stanford study in basketball players who extended sleep showed sprint times reduced by an average 4.5%. Both free-throw and 3-point shot accuracy significantly improved by 9% and 9.2%, respectively. Sleep better, play faster and better. 

7. Alcohol impairs sleep in teens, as well as affecting brain development, memory, reaction time, and coordination...all big negatives for athletes. Marijuana may impair sleep onset and cause excessive daytime sleepiness. 

8. Mindfulness can also help teens sleep better. 

Your capacity for discipline concerning study, exercise, rest, nutrition, sleep, and freedom from substance abuse will determine your long-term effectiveness. Don't cheat yourself from getting necessary sleep. 

Lagniappe.“Sleep is a key part of the requirements for resilience and good decision-making." - Admiral James Stavridis He also said, "Military commanders must think of sleep as a weapon that they can deploy.”