Getting to Sleep After a Late Game

If you find yourself reliving that breakaway goal or unbelievable save and you’re too amped to get to sleep, what can you do?

By Warren Tabachnick

As the saying goes in beer league hockey—especially when tempers start to flare—“we all have to get up for work the next day.” But how many of us actually can close our eyes and nod off to sleep when we’re too pumped up after a late-night game?

Adult rec hockey is awesome on so many levels. And along with the joy comes the sacrifices we must make to participate in the sport: the league fees; equipment purchase, maintenance and replacement; late games; aches and pains; and lack of sleep. If you had a late game two nights in a row, more likely than not you are sleep deprived. 

According to research, the effects of sleep deprivation can be just as dangerous as being drunk. If you had a beer or two after the game and have not gotten enough sleep the last few nights, you’d better think twice before you get behind the wheel for that drive home.

On top of that, if you’re deprived of the proper amount of sleep it affects your body’s ability to fend off infection or disease. And long-term sleep deprivation increases your risk for certain chronic conditions, such as diabetes and heart disease. Caffeine can help, but its effects may be short term. When you’re running on E, fatigue ultimately sets in at some point in the day which no doubt can affect your ability to perform at your job.

So, if you’ve got your head on the pillow and find yourself reliving that breakaway goal or unbelievable save and you’re too wired to get some shut eye, what can you do if you must be up in a few hours?

The Ability to Get to Sleep Involves Some Lifestyle Changes

A healthier lifestyle definitely is a major factor. Always start with a balanced meal a few hours before game time. Avoid simple carbs and instead opt for whole-grain pasta, beans or brown rice. (My go-to pregame meal consists of either banana and peanut butter on rice cakes, or a couple of eggs and rice. Those meals give me the energy I need for the game, without weighing me down.) Just be sure not to overdo it.

If you are counting on hitting the sack once you get home, we don’t have to tell you not to hit that greasy-spoon joint on the way back from the rink. That’s like fighting a battle on two fronts: not only will you be jacked up from the game, but you’ll be dealing with the indigestion that comes along with going to bed on a full stomach.

And did we talk about alcohol? Yes, that post-game brew can be what beer league hockey is all about. The fact is, though, alcohol can ruin your ability to get to sleep.

Then there are the supplements that many swear by to help them catch some Zs. Melatonin can be helpful, as well as magnesium. According to the National Institutes of Health, the recommended amount of magnesium per day for adult men is 400–420 mg, while for adult women it is 310–320 mg.

Relaxation and Breathing Techniques

Relaxation techniques also can be helpful for the hockey player that’s too hyped up to sleep. Deep breathing can help you relax and put you in the right mind for sleep, not to mention it can help lower blood pressure, improve concentration and aid in pain management. Special forces such as Navy SEALs widely utilize a deep-breathing technique called “box breathing.” Here’s how:

• Close your eyes
• Breathe in slowly for four seconds
• Hold your breath for four seconds
• Slowly breathe out for four seconds
• You can also try breathing down into your belly as you inhale

Other techniques to help get you slide into la-la land include the use of imagery, where you imagine a comforting and peaceful place. Meditation can be very helpful as well.

Conclusion

For so many reasons, it is essential to get some much-needed sleep. If you find yourself struggling to fall asleep after a late game, give these methods a try. And remember: avoid the blue lights! That includes TV, computer, tablet, and of course, your phone. If after 15 minutes you still can’t drift off, you might try getting out of bed and going to another room to wind down.

Note: Before making any changes to your diet or workout routine, always check with your healthcare provider.

Waren Tabachnick is the editor of CrossIceHockey.com.