Among the challenges strength and conditioning coaches and athletic trainers face is getting student athletes out of their comfort zone to develop optimal wellness and game preparation habits. For high school and college coaches, are your athletes regularly choosing fries and pepperoni pizza for lunch instead of healthier options such as fruit and protein-rich Greek yogurt, resulting in subpar sports practices or weight room sessions? Are they skipping pre-season team workouts (undertraining), leaving their timing off in practice drills? Or the opposite, are they overtraining every day in the gym, causing chronic muscle or joint soreness and affecting their baseball hitting or tackling technique in football?
体能教练和运动训练师面临的挑战之一是让学生运动员走出舒适区，养成最佳的健康和比赛准备习惯。对于高中和大学教练来说，您的运动员是否经常选择薯条和意大利辣香肠披萨作为午餐，而不是水果和富含蛋白质的希腊酸奶等更健康的选择，从而导致运动训练或举重室训练成绩不佳？他们是否跳过了季前球队训练（训练不足），而在训练中错过了时间？或者相反，他们是否每天在健身房过度训练，导致慢性肌肉或关节酸痛，影响他们的棒球击球或橄榄球铲球技术？
Or maybe, it’s simply insufficient recovery from intense practices or games that’s hindering progress?
或者，也许只是因为激烈的训练或比赛中恢复不充分而阻碍了进步？
Certainly, adequate nutrition, exercise, and practice time all influence their mental and physical effectiveness on the field, track, ice, basketball court, wrestling mat, or in the weight room, as does physical therapy or a rehab program for overcoming an injury. But the often-underestimated ingredient your athletes seemingly trivialize for enhancing strength and speed training, sports performance, injury recovery, and recuperation from grueling practices and games is spelled S-L-E-E-P!
当然，充足的营养、锻炼和练习时间都会影响他们在田径场、田径场、冰场、篮球场、摔跤垫或举重室中的精神和身体效果，物理治疗或克服损伤的康复计划也是如此。但是，运动员在增强力量和速度训练、运动表现、伤病恢复以及从艰苦训练和比赛中恢复的过程中，似乎忽视了一个经常被低估的因素，那就是 S-L-E-E-P！
Although medical and fitness professionals (including school athletic trainers and strength coaches) generally recognize that sleep deprivation is a root cause of diminished mental and physical performance in academics and athletics, as well as lower resistance to illness—causing student athletes to miss classes, important practices, games, and workouts—the quandary for coaches is how to impress upon their athletes that their amount of sleep positively or negatively impacts sports performance. In a December 13, 2023 article on the National Sleep Foundation’s website (“How Much Sleep Do Student Athletes Need?”), staff writer Danielle Pacheco mentions, “In addition to nutrition and physical exercise, sleep plays an essential role in helping athletes achieve optimal performance. Unfortunately, student athletes often juggle a variety of commitments that can make it difficult to meet sleep needs.”1
尽管医疗和健身专业人士（包括学校体育教练和力量教练）普遍认识到睡眠不足是导致学业和体育精神和身体表现下降以及对疾病的抵抗力降低的根本原因，导致学生运动员缺课，但重要的是练习、比赛和锻炼——教练面临的难题是如何让运动员知道他们的睡眠量对运动表现有积极或消极的影响。在国家睡眠基金会网站 2023 年 12 月 13 日发表的文章（“学生运动员需要多少睡眠？”）中，特约撰稿人丹妮尔·帕切科 (Danielle Pacheco) 提到，“除了营养和体育锻炼之外，睡眠在帮助运动员实现目标方面也发挥着重要作用。最佳性能。不幸的是，学生运动员经常要兼顾各种任务，这使得他们很难满足睡眠需求。” 1
So, how much sleep should a coach and athletic trainer advise athletes to consistently get each night to gain strength and muscle in the weight room, be faster and more powerful on the field, or facilitate sports, exercise, or injury recovery? Pacheco says, “Our guidelines state that teens (ages 13-18 years) should be getting between 8 and 10 hours of sleep every night.”1
那么，教练和运动训练师应该建议运动员每晚持续睡多少觉，以便在举重房中获得力量和肌肉，在球场上变得更快更有力，或者促进运动、锻炼或伤病恢复？帕切科说：“我们的指导方针规定，青少年（13 至 18 岁）每晚应获得 8 至 10 小时的睡眠。” 1
Back to That Sleep “Quandary”
回到睡眠“困境”
Telling your athletes to get the recommended 8-10 hours of night sleep is like the proverbial “You can lead a horse to water but can’t make him drink it.” Remember, they’re teenagers staying up late texting friends or watching their favorite sports team on TV or studying for two final exams or on the phone with their girlfriend or boyfriend. So, attempting to make them change their pre-bedtime routines each night in favor of going to sleep earlier is easier said than done—unless you as coach or athletic trainer can provide convincing evidence on how sleep boosts sports performance.
告诉你的运动员获得建议的 8-10 小时夜间睡眠就像谚语“你可以把马牵到水边，但不能让他喝水”。请记住，他们是熬夜给朋友发短信、在电视上观看自己最喜欢的运动队、准备两次期末考试或与女朋友或男朋友打电话的青少年。因此，试图让他们改变每晚的睡前习惯，有利于早点入睡，说起来容易做起来难——除非你作为教练或运动训练师能够提供令人信服的证据来证明睡眠如何提高运动表现。
Citing professional athletes touting sleep as a performance aid (shown below) reinforces that convincing evidence for prompting student athletes to alter sleep habits.
引用职业运动员吹捧睡眠作为表现辅助手段的说法（如下所示），强化了促使学生运动员改变睡眠习惯的令人信服的证据。
1. What Can Coaches Do?
1. 教练可以做什么？
Relate to your team how professional athletes have correspondingly elevated athletic performance from improved sleep habits. One pro athlete in particular—Major League Baseball pitcher Justin Verlander—attributed his successful career in part to smart sleep habits, even swaying his teammate Alex Bregman to increase sleep (which ultimately helped lead to increased home run production).
向您的团队介绍职业运动员如何通过改善睡眠习惯来相应提高运动表现。特别是一位职业运动员——美国职业棒球大联盟投手贾斯汀·维兰德（Justin Verlander）——将他职业生涯的成功部分归功于聪明的睡眠习惯，甚至说服他的队友亚历克斯·布雷格曼（Alex Bregman）增加睡眠（这最终有助于增加本垒打的产量）。
In a New York Times July 9, 2019, article (“Justin Verlander: The Astros Ace and Sleep Guru”), writer James Wagner begins by stating: “It was early May 2018 and Alex Bregman, the Houston Astros’ star third baseman, had only one home run on the season. His teammate Justin Verlander, one of the best pitchers of this generation, noticed Bregman’s low power and hints of fatigue, and asked how many hours Bregman had slept the night before. Six, Bregman answered. And his normal amount? Six as well.” Wagner says that Verlander was “bewildered” by Bregman’s replies and told his 25-year-old teammate that “he slept at least 10 hours a night and said Bregman should start getting more hours himself.” To which Bregman responded, “I felt that’s overdoing it. You shouldn’t sleep that much. Then I started sleeping that much and, next thing you know, I hit 30 homers after that.”
在《纽约时报》2019 年 7 月 9 日的文章（“贾斯汀·维兰德：太空人队王牌和睡眠大师”）中，作家詹姆斯·瓦格纳 (James Wagner) 开头写道：“那是 2018 年 5 月初，休斯敦太空人队的明星三垒手亚历克斯·布雷格曼 (Alex Bregman)本赛季仅打出一支本垒打。他的队友贾斯汀·维兰德（Justin Verlander）是这一代最好的投手之一，注意到布雷格曼的低能量和疲劳的迹象，并询问布雷格曼前一天晚上睡了几个小时。布雷格曼回答说是六。那么他的正常量呢？也有六个。”瓦格纳说维兰德对布雷格曼的回答感到“困惑”，并告诉他 25 岁的队友“他每晚至少睡 10 个小时，并说布雷格曼自己应该开始睡更多的时间。”对此，布雷格曼回应道：“我觉得这太过分了。你不应该睡那么多。然后我开始睡那么多觉，接下来你知道的，我打出了 30 个本垒打。”
As for Verlander, Wagner mentions that the pitcher’s career dominance is grounded in getting “a lot of sleep… Verlander aims for 10 hours a night. ‘And if I need more, I’m not afraid to just sleep more,’ the pitcher states.” Verlander tells Wagner that “Sometimes eight or nine hours leaves him refreshed,” and that “Other times he gets eleven or even twelve.”2
至于维兰德，瓦格纳提到，投手职业生涯的统治地位是建立在“充足的睡眠……维兰德的目标是每晚睡 10 个小时”。 “如果我需要更多，我不怕睡得更多，”投手说道。维兰德告诉瓦格纳，“有时八九个小时让他精神焕发”，“其他时候他会得到十一个甚至十二个小时”。 2
2. What Can School Athletic Trainers Do?
2. 学校体育教练可以做什么？
Tell student athletes how NBA athletic trainers recognize sleep’s positive impact on their players’ performance and how a college basketball team benefited from getting more sleep.
告诉学生运动员 NBA 运动教练如何认识到睡眠对其球员表现的积极影响，以及大学篮球队如何从获得更多睡眠中受益。
An October 23, 2014, article in ESPN Magazine (“Athlete Monitoring in the NBA”) discusses the Dallas Maverick’s athletic training staff’s focus on their players getting ample sleep. Says Casey Smith, Maverick’s Head Athletic Trainer: “If you told an athlete you had a treatment that would reduce the chemicals associated with stress, that would naturally increase growth hormone, that enhances recovery rate, that improves performance, they would all do it. Sleep does all of those things.”4 The ESPN article further expounds on a Stanford School of Medicine 2011 study on how extended sleep duration affects athletic performance. The study observed eleven varsity men’s basketball team players and showed that increasing sleep to 10 hours a night reduced injury risk, and improved players’ reaction times, sprint times, and free-throw percentages.3
2014 年 10 月 23 日，ESPN 杂志上的一篇文章（“NBA 中的运动员监控”）讨论了达拉斯小牛队的运动训练人员对球员充足睡眠的关注。 Maverick 的首席运动教练凯西·史密斯 (Casey Smith) 说：“如果你告诉一名运动员，你接受的治疗可以减少与压力相关的化学物质，自然会增加生长激素，提高恢复率，提高表现，他们都会这么做。睡眠可以完成所有这些事情。” 4 ESPN 文章进一步阐述了斯坦福大学医学院 2011 年关于延长睡眠时间如何影响运动表现的研究。该研究观察了 11 名校队男子篮球队球员，结果表明，每晚睡眠时间增加到 10 小时可以降低受伤风险，并改善球员的反应时间、冲刺时间和罚球命中率。 3
And here’s another example where school athletic trainers can cite sleep’s relevance among pro athletes: In a November 17, 2017, article on the website espn.com (“Cleveland Cavaliers Say Adjustment in Travel Itinerary Helping Team on Road Trips”), the NBA’s Cleveland Cavaliers Head Athletic Trainer Steve Spiro said: “The biggest thing for recovery is sleep. There isn’t anything better, and for these guys that are taxing their bodies through travel and through their workload on the court, and practice, and extra work or whatever, we can have all the technology in the world, but obviously a great night’s sleep plays a role into performance. There’s no doubt about it. So you have to have your finger on the pulse of it.”4
这是学校体育教练可以引用睡眠与职业运动员的相关性的另一个例子：在 espn.com 网站上 2017 年 11 月 17 日的文章中（“克利夫兰骑士队称旅行行程调整有助于球队客场旅行”），NBA 克利夫兰队骑士队首席运动教练史蒂夫·斯皮罗说：“恢复最重要的是睡眠。没有什么比这更好的了，对于这些通过旅行、球场上的工作量、训练、额外的工作或其他什么来消耗身体的人来说，我们可以拥有世界上所有的技术，但显然这是一个美好的夜晚睡眠对表现有影响。毫无疑问。所以你必须掌握它的脉搏。” 4
Other Ways Coaches and Athletic Trainers Can Compel Athletes to Sleep More
教练和运动训练师可以迫使运动员多睡的其他方法
From a personal perspective, having served as both a high school strength and conditioning coach and college athletic conditioning specialist, I would repeatedly ask the basic question to each student-athlete—whether seeing them in the weight room, athletic training room, or in the hallway at school: “are you eating and sleeping well?”
从个人角度来看，作为一名高中体能教练和大学运动体能专家，我会反复向每个学生运动员询问基本问题——无论是在举重室、运动训练室还是在健身房里看到他们。学校走廊：“你吃得睡得好吗？”
Oftentimes, the athletes were startled by this simple and random question. If they replied “yes,” I followed up asking them if they had a good breakfast, for instance. Unsurprisingly, some said they didn’t have time for breakfast, or they had a bacon, egg and cheese sandwich on the go. I gave them an imaginary A, B, C, D, or F grade on their response. Those that skipped breakfast got an F grade; those that had the bacon, egg and cheese sandwich got a B grade and I told them if they included some fruit with the breakfast, it would have merited an A grade.
很多时候，运动员们都会被这个简单而随意的问题吓到。 例如，如果他们回答“是”，我就会接着问他们早餐是否好吃。 毫不奇怪，有些人说他们没有时间吃早餐，或者他们只是在路上吃培根、鸡蛋和奶酪三明治。我根据他们的回答给他们一个假想的 A、B、C、D 或 F 等级。那些不吃早餐的人得了F级；那些吃培根、鸡蛋和奶酪三明治的人得到了 B 级，我告诉他们如果他们的早餐包含一些水果，那就值得 A 级。
The same grading system applied to the amount of sleep they had the night before. Those with 5, 6, or at most 7 hours got a D or F, while anyone with at least 8 or more hours got B or A grades. This was all designed to motivate them to improve their dietary and sleep habits. And don’t laugh, when they came back and asked me if I was eating and sleeping well? “Of course,” I said. “And what did you have for breakfast?” they asked. I told them fruit, a couple of eggs, oatmeal, some yogurt, water, and tea, and got between 9 and10 hours of sleep the night before—to prove a point of practicing what you preach.
同样的评分系统也适用于他们前一天晚上的睡眠时间。学习时间为 5、6 或最多 7 小时的人获得 D 或 F，而学习时间至少 8 小时或以上的人获得 B 或 A 等级。这一切都是为了激励他们改善饮食和睡眠习惯。当他们回来问我吃得睡得好吗？ “当然，”我说。 “那你早餐吃什么了？”他们问过。我告诉他们吃水果、几个鸡蛋、燕麦片、一些酸奶、水和茶，并在前一天晚上睡了 9 到 10 个小时，以证明言行一致。
- Strength and Conditioning Coaches: Instill the message to student athletes that strength and size gains will not occur—no matter how many bench presses, squats, or deadlifts are performed—unless they’re getting at least 8 hours or more of sleep each night. Almost like a bribe: You won’t get stronger or bigger unless you get more sleep!
力量和体能教练：向学生运动员灌输这样的信息：无论进行多少次卧推、深蹲或硬拉，力量和体形都不会增加，除非他们每晚至少睡 8 小时或更多。几乎就像一种贿赂：除非你有更多的睡眠，否则你不会变得更强或更大！ - School Athletic Trainers: Tell injured athletes with sprains, strains, or broken bones, or other injuries, that if they want to resume sports sooner rather than later, make sure they’re getting the extra sleep and rest required for enabling a more effective and speedier recovery.
学校体育教练：告诉扭伤、拉伤、骨折或其他损伤的受伤运动员，如果他们想尽快恢复运动，请确保他们获得所需的额外睡眠和休息，以实现更有效和更有效的恢复。恢复速度更快。 - Sports Team Coaches: Make the message loud and clear to your athletes that getting plenty of sleep is as necessary as the foods and beverages consumed and their exercises in the gym to be more alert, focused, and energized during practices and games! Continue driving home sleep’s importance the night before a big game that can spell the difference between going to the playoffs or ending the season earlier; or warning them that if they don’t take sleep seriously, they’re more likely to be lethargic and lose concentration at key points in games—making mental and physical errors that can cost the team a victory.
运动队教练：向运动员大声清晰地传达这样的信息：充足的睡眠与摄入的食物和饮料以及在健身房中的锻炼一样重要，以便在训练和比赛期间更加警觉、专注和精力充沛！在一场重要比赛的前一天晚上继续提高睡眠的重要性，这可能决定是进入季后赛还是提前结束赛季；或者警告他们，如果不认真对待睡眠，他们就更有可能昏昏欲睡，在比赛的关键时刻注意力不集中，从而造成精神和身体上的错误，从而导致球队失去胜利。
A Final Message 最后的讯息
Team Coaches, Strength and Conditioning Coaches, Athletic Trainers: Practice what you preach to your athletes! Be a role model. Let them know how much better you feel mentally and physically, calmer and more patient from getting enough sleep, and that you will make sure to go to bed earlier, so you’re as refreshed and well-prepared for tomorrow’s game as the players!
团队教练、体能教练、运动教练：实践您向运动员宣讲的内容！成为榜样。让他们知道，由于充足的睡眠，您在精神和身体上感觉好多了，更加平静和更有耐心，并且您一定会早点睡觉，这样您就可以像球员一样精神焕发，为明天的比赛做好充分准备！
As previously mentioned, during my career, I felt it of utmost importance to take an interest in the wellness of student-athletes to motivate them by those basic questions of whether they were eating or sleeping well, and giving them examples of the nutritious breakfast foods I consumed and the beneficial amount of sleep I was getting as guidelines. This further encouraged them to improve their sleep and eating habits, and show them the necessity of “practicing what you preach.”
如前所述，在我的职业生涯中，我认为最重要的是对学生运动员的健康感兴趣，通过询问他们是否吃得好或睡得好等基本问题来激励他们，并给他们提供营养早餐食品的例子我的消耗量和有益的睡眠量作为指导。这进一步鼓励他们改善睡眠和饮食习惯，并向他们表明“言行一致”的必要性。
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