Sleep Issues in Teen Athletes: A Guide to Common Concerns

Sleep issues

Hello, doctor.
I have some questions I would like to ask you.
As a teenager, I'm not sure if what I'm experiencing is normal.
I am an athlete and I start training at 7 AM and also have practice in the afternoon.
Recently, I've been sleeping with the air conditioning on, and I wake up with a dry and uncomfortable throat that takes some time to feel better.
Last night, I suddenly woke up feeling like I had just snored.
I was lying flat on my back.
I have gastroesophageal reflux disease (GERD), but I usually sleep through the night.
After doing some research online, I came across sleep apnea and became very worried that I might have this condition.
I don't know if I snore at night, but after experiencing that symptom, I started looking it up.
I am 176 cm tall and weigh 59 kg, which doesn't seem overweight to me.
After reading so many articles, I'm really scared that I might have this condition, and it's making me anxious.
I would like to ask for your help, doctor.
I don't have any issues with high blood pressure, high cholesterol, or diabetes; everything is normal.
Can you please assist me?

Gao, 10~19 year old female. Ask Date: 2022/06/26

Dr. Hong Yuanbin reply Internal Medicine

Hello,
1.
It is normal to experience a dry throat when sleeping in an air-conditioned room, as air conditioning has a dehumidifying function.

2.
Whether you snore may require the assistance of those around you to observe.
As for sleep apnea, a sleep study at a sleep clinic is necessary to determine if it is present.

3.
Your weight is considered average, and given your exercise habits, it is unlikely that you would experience sleep apnea.

Thank you for your inquiry.

Reply Date: 2022/06/26

More Info

As a young athlete, it's understandable to have concerns about sleep quality and its impact on your performance and overall well-being. Sleep issues are quite common among teenagers, especially those involved in rigorous physical activities like sports. Let's break down your concerns and explore some potential solutions.

Understanding Your Sleep Issues
1. Dry Throat Upon Waking: Waking up with a dry throat can be attributed to several factors, including sleeping with the air conditioning on, mouth breathing, or dehydration. Air conditioning can lower humidity levels in your room, leading to dryness. To mitigate this, consider using a humidifier in your bedroom to maintain moisture in the air. Additionally, ensure you are well-hydrated throughout the day, especially before bedtime.

2. Snoring and Sleep Disruptions: Snoring can occur for various reasons, including sleeping position, nasal congestion, or even underlying health issues. Since you mentioned that you sometimes wake up after snoring, it might be beneficial to try sleeping on your side rather than your back, as this position can reduce snoring. If you have concerns about sleep apnea, characterized by pauses in breathing during sleep, it’s essential to consult a healthcare professional for a proper evaluation.
3. Gastroesophageal Reflux Disease (GERD): You mentioned having GERD, which can significantly affect sleep quality. Symptoms of GERD can worsen when lying down, leading to discomfort and disrupted sleep. To manage this, consider elevating the head of your bed or using extra pillows to keep your upper body elevated while sleeping. Additionally, avoid eating large meals or consuming trigger foods (like spicy or acidic foods) close to bedtime.

4. Anxiety About Sleep Disorders: It's common to feel anxious after reading about potential sleep disorders online. While it's good to be informed, self-diagnosis can often lead to unnecessary worry. Your weight (176 cm and 59 kg) suggests that you are within a healthy range, which is a positive factor. However, if you continue to experience symptoms that concern you, such as excessive daytime sleepiness or difficulty concentrating, it would be wise to consult a healthcare provider for a thorough assessment.

Recommendations for Better Sleep
1. Establish a Sleep Routine: Consistency is key when it comes to sleep. Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.

2. Create a Sleep-Friendly Environment: Ensure your sleeping environment is conducive to rest. This includes a comfortable mattress and pillows, a dark room, and a cool temperature. Limiting exposure to screens (phones, tablets, TVs) at least an hour before bed can also improve sleep quality.

3. Mind Your Diet: Pay attention to what you eat and drink, especially in the hours leading up to bedtime. Avoid caffeine and heavy meals close to bedtime, as these can disrupt sleep.

4. Incorporate Relaxation Techniques: Consider incorporating relaxation techniques such as deep breathing, meditation, or gentle stretching before bed. These practices can help calm your mind and prepare your body for sleep.

5. Stay Active: Regular physical activity can promote better sleep. However, try to avoid vigorous exercise close to bedtime, as it may have the opposite effect.

6. Consult a Professional: If your sleep issues persist or worsen, consider seeking advice from a healthcare professional or a sleep specialist. They can provide tailored recommendations and, if necessary, conduct further evaluations to rule out any underlying conditions.

Conclusion
It's important to remember that sleep issues are common, especially among young athletes balancing training and academics. By implementing some of the strategies mentioned above, you can improve your sleep quality and overall well-being. If concerns about sleep apnea or other disorders continue to weigh on your mind, don't hesitate to reach out to a healthcare provider for support and guidance. Prioritizing your sleep is essential for both your athletic performance and your health.

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