大多数协会组织(如国家睡眠基金会和美国儿科学会)的建议是，青少年每晚的睡眠时间大约应是8-10小时。是的，人们认识到每个人的需求都略有不同，所以有些人的睡眠时间比其他人少。然而，如果你经常锻炼，你可能需要比一般人更多的睡眠。

You should also be aware that “catching up” on the weekends for a lack ofsleep during the week isn’t the answer. Using the weekend to “catch-up”is a good indication that the quality of sleep during the week is less thanideal and this can become a harmful pattern.

你也应该意识到，在周末“补上”睡眠不足的问题并不是解决问题的办法。利用周末来“补觉”表明一周的睡眠质量并不理想，可能会演变为一种有害的模式。

During the teenage years, your biological clock (circadian rhythm) makesit more difficult to fall asleep before 11 p.m. With an accompanyingdesire to sleep in later the next morning, it does not seem like the idealscenario when you are required to attend either school or training early. In teenagers, Melatonin, the “sleep hormone” is released at different times ofthe day compared to adults, thus affecting the sleep/wake cycle. It is nowonder you feel like skipping breakfast to get those final few minutes of sleepin the mornings!

在青少年时期，你的生物钟(生理节奏)让你在晚上11点前入睡变得异常困难。第二天早上，伴随着一种想要睡觉的欲望去上学或者训练绝不是一个理想的情况。在青少年中，褪黑素是一种“睡眠激素”，它在一天中的不同时段会被释放，从而影响睡眠/苏醒周期。也难怪你们愿意跳过早餐来睡懒觉。

One of the first indications that you may be suffering from sleepdeprivation is an inability to control your emotions, especially anger. Stress, worry and frustration can be higher and even routine tasks can seemharder. Research has shown that a lack of sleep can negatively affect:

1.Cognitive skills e.g. mood, focus and concentration, decision making,short-term memory and learning;

2.Fine motor skills e.g. reduced accuracy in hand/eye co-ordination,reaction time and proprioception (sense of balance and body awareness);

3.Physical growth and recovery from exercise

4.Immunity e.g. an increased risk of illness and injury.

无法控制你的情绪，尤其是愤怒是你可能患有睡眠不足的其中一个迹象。压力、担忧和挫败感可能会更高，甚至日常任务也会变得更难。研究表明睡眠不足会对人产生以下负面影响：

1.认知能力：例如，心情，专注力及集中能力，决策力，短期记忆及学习能力；

2.精细动作技能：例如，手眼协调能力下降，反应力时长及肌肉运动知觉（身体平衡感知）；

3.身体生长及训练后恢复；

4.免疫力：例如，疾病及受伤危险增加。

Interestingly, recent research presented at an American Academy ofPediatrics conference suggests that student athletes who obtained eight or morehours of sleep each night were 68 percent less likely to be injured than theirpeers who slept less. As you can imagine, with such far reaching effects,the impact of sleep deprivation on the life of a student athlete is significant.

有趣的是，最近在美国儿科学会会议上发表的一项研究表明，那些每晚获得8小时以上睡眠时间的学生比那些睡眠较少的学生受伤的可能性要低68%。正如你所想象的，有如此深远的影响，剥夺睡眠对学生运动员生活的影响是巨大的。

There is a small percentage of teenagers who do suffer with sleepconditions such as insomnia or narcolepsy, and for those students, seekingmedical advice is essential. For the remainder, there are a few things toconsider to get the most out of this valuable commodity. What you eat anddrink, the amount and type of training you do and your bed time routine canimpact on the quality of sleep you experience.

有一小部分青少年确实患有睡眠问题，如失眠或嗜眠症，对这些学生来说，寻求医学建议是至关重要的。对于剩下的人来说，要仔细思考以充分利用这一宝贵的必需品。你所吃的食物和喝的水分，你所做的训练强度和类型以及你的睡眠时间会对你的睡眠质量产生影响。

Tips for better sleep:

高质量睡眠小贴士：

1.Retire the electronics well before bedtime – phones, computers, iPadsemit a blue light that tricks the body into thinking it is daytime.

2.Avoid caffeine – it may not stop you getting to sleep but can disruptthe deep sleep phase necessary for restorative sleep.

3.Bed is for sleeping e.g. avoid watching TV or studying in bed.

4.Intensive exercise too close to bedtime may keep you awake.

5.Keep to a routine as best you can – going to bed at the same time and wakingup at the same time each day.

6.Dim the lights 30-60 mins before your bedtime – bright lights tell thebrain it is time to be awake.

7.Use bright lights upon waking.

1. 睡前关闭电子设备— 手机、电脑、ipad会发出蓝光，让身体误以为是白天

2. 避免含咖啡因食物或饮料— 它可能不会阻止你进入梦乡但会扰乱使身体养精蓄锐的深睡阶段

3. 床的作用是睡觉 — 避免躺在床上看电视或学习

4. 避免在睡前进行高强度运动，难以入睡

5. 尽量保持规律的作息时间 — 睡眠与起床保持一致

6. 睡前30-60分钟调暗灯光— 明亮的灯光使大脑清醒

7. 起床时开亮灯

In general, with sufficient sleep, people tend to eat better, managestress more successfully, perform better at school as well as in the sportingsetting; and are injured less frequently. In fact, one could considersleep, a performance enhancement tool! Speak to your coaches about thestrategies that might work if you feel you are not getting sufficient goodquality sleep.

一般来说，只要有充足的睡眠，人们就会吃得更好，更成功地管理压力，在学校和运动环境中表现更好；而且受伤的机率也较低。事实上，人们可以将睡眠考虑为一种表现性能增强工具！如果你觉得你的睡眠质量不够好，及时与你的教练沟通，参考以上策略提高睡眠质量。返回搜狐，查看更多