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Medstar Health Monday - Week 21

Sleeping Your Way to a Better Performance

Sleep is one of the most important things you can give your body. In fact, the NCAA has made
it a focus for college athletes in reducing injuries. The National Sleep Foundation recommends
that adolescents between the ages of 12-18 years old get 8-10 hours of sleep each night. 
Specific advantages of getting more sleep include: - Improved accuracy - Quicker reaction time
- Better muscle memory of sport specific skills - Better decision making - Less soreness after
intense workouts - Muscle rebuilding - 61% lower odds of sustaining an injury - Better
performance in school To get better sleep, make sure your bedroom is dark and cool. Set a
schedule and stick to it, even on the weekends. Avoid electronics 30 minutes before bed.
Try using an app like Headspace to listen to sleep podcasts. Use lavender and chamomile
scents to calm your mind and mood. 

Click her to learn more about sleep and athletic performance.

Click here to learn more about the power of sleep

Baltimore Union Sports Medicine Team

Union Sports Medicine Liaison: Bryan Caplan, DPT, MTC ([email protected])
Athletic Trainer:Amber Radtke, MS, LAT, ATC, NASM-CES ([email protected])
Strength and Conditioning Coach: Jay Dyer, CSCS ([email protected])
Vice President of MedStar Sport Medicine: Sean Huffman
Director of MedStar Sports Medicine Research: Andy Lincoln

Baltimore City (Harbor Hospital)
Physician: Jeffrey Mayer, Leigh Ann Curl
Sports PT: Chadd Baldwin
Concussion PT: Emily Coates

Baltimore County (Franklin Square)
Urgent Care: MedStar Franklin Square ED
Physician: Frank Dawson, David Cohen, Christopher Looze
Sports PT: Ryan Zimmerman
Concussion PT: Michael Ariete, Jana Bille

Baltimore County (Dundalk)
Physician: Kelly Ryan
Sports & Concussion PT: Laura Long

Baltimore County (Timonium)
Urgent Care: MedStar Prompt Care Towson
Physician: Andrew Tucker, Richard Levine, Melita Moore
Sports PT: Chad Keller
Concussion PT: Patrick Miller

Harford County (Bel Air)
Urgent Care: MedStar Prompt Care
Physician: Sean Curtain
Sports PT: Chelsea Mitchell
Concussion PT: Adrienne Nelson
Concussion PT: Tori Palmer

Baltimore County (Perry Hall)
Urgent Care: MedStar Prompt Care
Sports PT: Stephanie Stover
Concussion PT: Mark Musselman

MedStar Sports Medicine is the official medical team for the Baltimore Ravens, Baltimore Orioles, Washington Capitals, Washington Wizards, Baltimore Blast, Washington Spirit, and more than 50 additional professional, collegiate, high school, and club teams.


Amber Radtke

Bryan Caplan
-Physical Therapist

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