College students lose sleep to focus on their social lives: study
Students stay up all hours because they want to feel part of the crowd, suggests a new study.
How late young adults go to sleep is influenced by their need to belong, say scientists.
Their study is the first to identify social influence as a potential driver of burning the midnight oil and insufficient shuteye in students.
The findings show that sleep duration was more than an hour shorter on school nights when college students delayed their bedtime for in-person social leisure activities.
On those nights, their bedtime was strongly correlated with the timing of their last objectively measured social interaction with friends.
Students within the bedtime procrastination social network scored higher on the need to belong compared with students outside the network.
The need to belong also predicted "tie formation" within the bedtime procrastination social network, according to the research team.
Principal investigator Dr. Joshua Gooley, an Associate Professor at Duke-NUS Medical School in Singapore, said: "As far as we know, this is the first study to identify 'need to belong' as a potential driver of social bedtime procrastination and short sleep."
Experts recommend that adults should sleep seven or more hours per night on a regular basis to promote optimal health.
But bedtime procrastination - choosing to go to bed later despite being aware of its potential negative consequences - reduces the opportunity to get sufficient sleep.
The study, published in the journal Sleep, involved a sample of 104 university students in a residential college, including 59 women.
They wore an actigraph and a proximity beacon watch for two weeks during the school semester to estimate their nocturnal sleep and track when they were near one another.
The participants also completed daily diaries while "The Need to Belong Scale" assessed individual differences in the desire for acceptance and belonging.
Dr. Gooley said that the strength of their findings was surprising.
He added: "We often think of sleep loss as being caused by screen time or work, but social needs, especially in group-living environments, can be just as powerful at influencing sleep."
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Yahoo
40 minutes ago
- Yahoo
Does acupressure help you sleep better? I asked two experts — this is what they said
When you buy through links on our articles, Future and its syndication partners may earn a commission. In a time where we're bombarded with social media trends for sleep like April Theory and the 'sleepy girl mocktail,' it can be easy to forget that there are some methods you can use to help with your slumber that have been around for thousands of years. Like acupressure, a non-invasive, ancient traditional Chinese medicine practice that involves the use of pressure on the face and body at certain points, some of which are used to help with sleep. Research has shown that acupressure can help with sleep, from reducing insomnia, to improving sleep quality in hospital patients and even contributing to better sleep in menopausal women. Here, we'll explore this research and the potential benefits of acupressure for sleep, as well as speaking to experts in the field to find out about what acupressure is, and how you can even practice it in the comfort of your own home. What is acupressure and how does it work? "Acupressure is a non-invasive traditional Chinese medicine technique that uses pressure on the face and body at specific points known as acupoints," says registered acupuncturist Lily Lai, who has a PhD in Chinese Medicine in Primary Care and offers acupressure at her UK clinic. "Pressure is applied in a variety of ways – most commonly finger pressure is used as well as tools," she adds. Doctor of Oriental Medicine (DOM), Dr. Haley Parker, who is a licensed acupuncturist and the Director of Clinical Operations at VUIM Clinic (Virginia University of Integrative Medicine), explains that in acupressure, gentle sustained pressure is applied to "specific points along the body's meridians — energy channels that correspond to organs and systems." "It's based on the same principles as acupuncture, but instead of using needles, you use fingers, palms, elbows, or tools to stimulate the points," Dr. Parker explains. "The idea is to restore the smooth flow of Qi (vital energy) and blood through the body to promote healing, reduce tension, and support balance between the body and mind," she says. "From a Western perspective, acupressure may stimulate the nervous system, influence endorphin release, reduce cortisol, and activate the parasympathetic 'rest and digest' response," the doctor continues. According to The American Institute of Alternative Medicine, the practice is "based on the belief that applying firm pressure in specific acupoints stimulates the nervous system and brain to release endorphins and neurotransmitters to ease... pain." Acupressure falls under what the National Health Service (NHS) in the UK describes as 'complimentary and alternative medicine' (CAM) and they do advise that "if you think you may have a health condition, first see your GP. Do not visit a CAM practitioner instead of seeing your GP." Is there any science proving acupressure improves sleep? As the NHS points out, it is important to review the evidence when considering a complimentary or alternative medicine. When it comes to acupressure there is "a growing body of evidence supporting [its] effectiveness for sleep," says Dr. Parker. As well as the research cited below, a review of studies into the effect of acupressure on hospital inpatients showed that it improved factors such as sleep quality, total sleep time, sleep efficiency and sleep onset latency compared to control groups. Researchers concluded that it is an "effective intervention to improve sleep quality and sleep parameters in inpatients." Among the studies she highlighted, Dr. Parker pointed to a review of studies and a specific study which both showed that acupressure improved sleep quality in older people. How can acupressure benefit sleep? 1. Stimulate specific pressure points As we've explored above, this traditional Chinese medicine practice involves applying pressure to certain points. Dr. Parker says it can support sleep "by calming the nervous system, easing physical tension, and regulating the underlying organ systems that influence rest." She notes that the best combination of acupressure points for sleep depends on what the individual is experiencing and that a personal point prescription would then be selected to "to support the patient and the present symptoms, like insomnia and restlessness." However, she shares the following common points and how they work from a traditional Chinese medicine perspective: "Shenmen (HT7 – Heart 7): Located on the wrist crease, this point is often used for insomnia, anxiety and emotional restlessness. It calms the Shen (spirit), helping to settle racing thoughts and reduce overactivity of the Heart system, which in TCM can disturb sleep." "Yintang ('Third Eye'): Found between the eyebrows, this point is deeply calming and is known to relieve stress, quiet the mind and support melatonin production through relaxation of the pineal and hypothalamic areas." "Anmian ('Peaceful Sleep'): A lesser-known but effective point located behind the ear, Anmian is used specifically for sleep disturbances, helping to ground the nervous system and encourage deeper, more sustained rest." "Sanyinjiao (SP6 – Spleen 6): Located on the inner lower leg, this point supports hormonal regulation and helps harmonize the Spleen, Liver, and Kidney systems. These organs play key roles in emotional regulation and sleep according to TCM." 2. Reduces stress and anxiety Anxiety can mean that worries, racing thoughts and restlessness make it particularly hard to fall asleep. Lai says that one of the common causes of sleeplessness is stress and anxiety, and points to a systematic review and meta-analysis of research which showed acupressure can significantly reduce anxiety. Acupressure can significantly reduce anxiety "Studies suggest that acupressure and acupuncture work in similar ways by encouraging the body to release neurotransmitters such as endorphins and serotonin," says Dr. Parker. "both of which are mood elevators and play a major role in sleepregulation via the hypothalamic-pituitary-adrenal (HPA) axis," she explains. "Acupressure may also be increasing parasympathetic nervous activity, the rest-and-digest part of our nervous system which takes the body away from being in the sympathetic nervous system state, the fight-or-flight response," Lai adds. She says that these calming, anxiety-reducing effects of acupressure can help sleep by improving both sleep latency, and sleep duration. 2. Helps to ease insomnia Those who have experienced either short-term (several days or weeks) or chronic insomnia (lasting three months or more), know that it doesn't just interfere with your sleep. It can also cause issues including irritability, fatigue and problems with focus the next day. But research shows that acupressure may be a tool you can include to combat it. One study compared the effect of acupressure on those with insomnia, with 200 participants divided into a group who were taught self-administered acupressure, and a group who were given sleep hygiene education. They found that those who had learned acupressure had improved Insomnia Severity Index scores after both four weeks and eight weeks, compared to the other group. Auricular acupressure, which focuses on pressure points on the ear, has been shown in a number of studies to help with insomnia. One review of studies looking at how effective auricular acupressure is as a treatment for insomnia concluded that, "the effects of auricular acupressure on insomnia are comparable to those of estazolam," which is a medication used short-term for treating insomnia. And while Dr. Parker noted above that acupressure be used to help with sleep issues like insomnia, she also explains that, "lack of sleep/insomnia is often a symptom of an underlying imbalance." "There are also lifestyle factors and habits that should be addressed to support a restful nights sleep (examples include limiting screen time before bed, limit caffeine after 3pm in the afternoon, eliminate noises and lights in the bedroom, try to go to bed at a regular time each night etc)," she explains. 3. Can help with hormonal changes affecting sleep "Sleep problems can also be associated with hormonal changes and studies have demonstrated that acupressure can be effective for improving sleep in these patient populations," says Lai. A huge number of women experiencing menopause have issues with their sleep. In fact, 2023 research noted that across the world, sleep and menopause effects the lives of about a third of women. Lai suggests that acupressure may be one way to help tackle this, explaining that, "acupressure has shown in recent trials to significantly improve sleep quality in menopausal women." A trial published in the Iranian Journal of Medical Sciences, found that "acupressure alone can improve sleep quality at a rate of 22% in menopausal women by massage on the effective points," and concluded that it "can be used as a complementary treatment to relieve sleep disorders in menopausal women." In addition, Lai says that "Studies have indicated that acupressure impacts hormone-related sleep problems through decreasing levels of follicle stimulating hormone (FSH) as well as through increasing levels of oestradiol." "These in turn improve sleep quality related to hormonal conditions, but also in other symptoms such as hot flushes and fatigue," she explains. How to try acupressure for sleep at home If you're interested in exploring acupressure and want some simple options that you can try out from the ease of your home, Dr. Parker suggests the following. "Finger pressure massage: Apply gentle, circular pressure to key points like HT7 (wrist), Yintang (forehead), or SP6 (inner leg) for 1–2 minutes each, preferably in the evening before bed." "Acupressure mats: These mats use small spikes to stimulate multiple points along the back and shoulders. Lying on one for 10–20 minutes can help reduce muscular tension and promote parasympathetic nervous system activation—ideal for winding down." "Partner massage: Light massage focusing on the neck, shoulders, and feet can activate calming points. Adding lavender oil or calming music can enhance the effect." "Breathing with pressure: Combine acupressure with slow, deep breathing to amplify relaxation. Inhale deeply, press a calming point (like Yintang), and exhale slowly." Acupressure mats like the Shakti mat and Pranamat have become popular options to try at home, and both promise to help improve your sleep after just 20 minutes use. Pranamat even cites stats from Dr. Marek Dvořák's sleep tracker, which show that after using the Pranamat 20 minutes before sleep, his REM sleep increased by 2%, deep sleep increased by 7% and light sleep was reduced by 10%. Lai also shares the one piece of advice given to every patient in her practice experiencing sleep issues: "Utilise acupressure wristbands to stimulate Nei Guan (Pericardium 6). Whilst this acupoint is widely known for nausea and vomiting, it is also used frequently in traditional acupuncture for sleeplessness as well as for stress and anxiety," she says. This pressure point is found between the two tendons ont he inner aspect of the forearm, three finger widths below the wrist crease. Is acupressure suitable for everyone? It's important to consult your doctor if you are experiencing pain or a medical condition, however, Lai and Dr. Parker agree that acupressure is, in general, very safe for most people. "Basic self-acupressure can be safely carried out in specific circumstances such as with acupressure wristbands for nausea and vomiting," Lai says. But she notes that, "for face, body or ear acupuncture and for more complex conditions, this is safest and most effective when carried out by a TCM practitioner who is registered with an appropriate acupuncture professional body." "If you are actively under the care of a doctor or consultant for a medical condition, you should always seek their advice prior to using acupressure," she explains. It's important that certain patient groups such as children, pregnant women and the elderly should check with their doctor before using acupressure for their health concerns.
Forbes
6 hours ago
- Forbes
What Parents Should Know About 3-Year-Olds And Naps
For many parents, the third year is when sleep routines begin to shift. Around 40% of kids drop their midday nap at age 3. While some children still need a solid midday rest, others start showing signs they're ready to drop naps altogether. It's a tricky, often unpredictable in-between stage—but understanding the developmental landscape can help parents handle it with more confidence. Why Naps Still Matter For Many 3-Year-Olds Naps aren't just about giving parents a break—although that's a welcome bonus. For toddlers, daytime sleep is critical to development. Studies show that napping supports emotional regulation, learning and memory consolidation. A 2013 study from the University of Massachusetts Amherst found that preschoolers who napped retained significantly more information after a learning task than those who didn't. And, naps at this age continue to play an important role in emotional regulation, cognitive development and behavior management. But just because the benefits are clear doesn't mean the routine always is. Pediatrician Dr. Harvey Karp, author of The Happiest Baby on the Block, The Happiest Toddler on the Block and The Happiest Baby Guide to Great Sleep, shared in an email interview the myriad of factors that can impact the nap. 'Around 3, many tykes hit a big nap-time speed bump, with about 40% of toddlers saying 'bye-bye' to naptime! At this age, kids are curious, spirited and more in control. That means that most of them would rather explore the world than pause to rest. Plus, many 3-year-olds are going through big changes: starting preschool, potty training, moving to a big-kid bed. This can all shake up sleep patterns.' Neonatal nurse, certified pediatric sleep consultant and mom of four Cara Dumaplin is the founder of sleep education platform Taking Cara Babies. Dumaplin shared in a written interview that most 3-year-olds still need a nap, though. 'Research tells us that most children need a nap until close to their fourth birthday. That doesn't mean parents won't see nap protests, a toddler who has trouble falling asleep, or short naps. In fact, those can be fairly common struggles for children who are 2 or 3 years old.' At age 3, most children still benefit from about 10–13 total hours of sleep per day, according to the American Academy of Pediatrics. That often translates to 10–11 hours at night and a 1–2 hour nap during the day. But here's the catch: every child's sleep needs are different. Some 3-year-olds still thrive with a daily nap. Others may begin to naturally phase it out. The key is tuning in to your child's cues. Signs Your Child Still Needs A Nap If your 3-year-old is melting down by 4 PM, chances are they're still nap-needy. Many children resist naps well before they're ready to give them up. A child who fights sleep doesn't necessarily need less of it—sometimes it's quite the opposite. Signs that a child still needs a nap often show up late in the day: a surge in irritability, sudden hyperactivity, or meltdowns that come out of nowhere. These children might fall asleep in the car, during quiet play, or whenever they get even a moment of stillness. In these cases, continuing to offer a daily nap—or at least a structured rest period—can be beneficial. Timing is key—especially at this age. A nap that starts too late in the afternoon can reduce sleep pressure, making bedtime more difficult. Signs Your Child May Be Ready To Drop The Nap At the same time, some 3-year-olds genuinely begin to outgrow their nap. They may consistently resist sleep even with a calm, predictable routine. You might notice that when they skip a nap, their behavior and mood remain relatively stable and they're still able to make it through the day without notable emotional crashes. Nighttime sleep may also be affected; naps that once seemed restorative might now push bedtime later or cause a child to wake earlier than usual. These are signs that napping may now be disrupting, rather than supporting, overall sleep quality. Signs Your Child Sometimes Needs A Nap… And Some Days Not What complicates matters is that the nap transition isn't a clean break. For many families, it's a murky middle ground that can last for weeks or months. Some 3-year-olds will nap some days but not others, with seemingly no pattern. On days they don't nap, they may go to bed earlier. On days they do, bedtime stretches later into the evening. The inconsistency can be exhausting—but it's developmentally normal. If your child is in the 'maybe, maybe not' stage, you're not alone. Karp shares, 'You might find your little whirlwind bouncing off the walls when you announce it's nap time or pulling out every trick in the book to delay ('I need water!' 'Just one more book!' 'I'm not tired!'). Even when they do fall asleep, some kids may take shorter naps or wake up grumpier than before. You may also find that your tot's once-reliable naps get inconsistent. One day they'll conk out as soon as their head hits the pillow, the next they lay in bed wide-eyed.' Navigating The Nap Transition With Quiet Time One of the most effective ways to handle this transition is by replacing nap time with 'quiet time.' This is a period of restfulness where the child stays in their room and engages in independent, low-energy activities like flipping through books, listening to calming music, or playing with puzzles. The goal isn't necessarily sleep—it's restoration. Some days your child may doze off naturally. On others, they may not sleep at all. But the quiet time still gives their body and mind a much-needed break and offers parents a pause in the day as well. Karp explains, 'Keep offering a calm, consistent routine. Even if your toddler doesn't doze off, that midday downtime is still hugely beneficial and, at the very least, you'll both get a little break. Set the mood with dim lights, white noise, a lovey and books; anything that helps them wind down. But keep an eye on their sleep routine. If they're skipping naps but still melting down by dinner, that's a sign they're not quite done napping yet. But remember, for a few months the pattern may change from day to day until they finally make the transition.' During quiet time, some children will choose to quietly play on days when they don't need a nap but will lay down and fall asleep when they do need a nap. Dumaplin explains that for some kids, parents need to help make the choice for them. 'You can provide a sleep-conducive environment without any distracting toys on days when you know or sense that a nap is needed. Then, you can offer that calm quiet-time environment with independent toys on those days when a nap looks less necessary. It really is about knowing your child's needs and setting them up for success. Yes, you may see some resistance around naps in this stage, but we also need to meet your child's physical needs and the reality is they need a nap some days but not others.' Naps At Preschool Or Daycare For 3-year-olds who go to daycare or preschool, Karp recommends trying to keep some consistency. 'If your daycare lets you, sending a few little comforts from home—familiar sheets, a cozy blanket, or a favorite lovey—can make a big difference. Talk with caregivers about your child's routine and see if they can make small tweaks to boost sleep, like placing their mat in a quieter or darker part of the room. Try to stick to similar timing on the weekends to reinforce the daycare's routine. And if naps don't happen, balance it out with an earlier bedtime at home.' What If Skipping Naps Becomes the Norm? If your child starts going multiple days without a nap and still functions well, you may be entering the no-nap chapter of parenting. That doesn't mean it will be easy. As naps become less frequent, you may need to adjust your child's schedule to maintain enough rest. Earlier bedtimes can help offset the loss of daytime sleep. You may also want to introduce more quiet breaks throughout the day, especially in the late afternoon, when children who no longer nap are more likely to get overstimulated or overtired. It's important to resist the temptation to rush the process. Just because a child skips a nap for a few days in a row doesn't mean naps are permanently over. They may return to needing them during periods of growth, illness, or developmental changes. Ultimately, the decision to keep or drop naps shouldn't be dictated by age alone. Some 3-year-olds truly do fine without them. Others benefit from daily rest well into their fourth or fifth year. What matters most is whether your child is getting enough restorative sleep in a 24-hour cycle and whether they're thriving emotionally, behaviorally and cognitively. What If Your 3-Year-Old Still Needs A Nap, But Resists? If your 3-year-old is resisting naps, but still showing signs they need one, it can feel frustrating. You can't force sleep—but you can set the stage for it. Dumaplin offers, 'Here are just a few of the many reasons your child may begin to struggle with naps when they slept well before: perhaps your child isn't getting enough awake time before the nap, your child may need more time to transition or wind down before nap time, their sleep environment may need to be adjusted, or they may also be exercising their choice and control around boundaries. If you're seeing nap struggles or refusals, we want to start by looking at the big picture of your child as a whole person (all of their needs and sleep-specific factors) before we consider dropping a nap. So, prioritize active awake time for about 6 hours before offering a nap. Provide 30-60 minutes between screen time and nap time and then offer a 5-10 minute, emotionally-connected wind-down routine to help your child transition into sleep time. Be sure everything in your child's room lends itself to sleep. And keep your firm, loving boundaries around nap time.' Karp recommends making sure the sleep environment is conducive to napping as well. 'Daytime sleep can be particularly tricky because parents are up against bright sunlight streaming through the window and more disruptive noises than at nighttime. Make sure you have good blackout curtains to block snooze-stealing light and use white noise to mask disruptive sounds. Bottom Line There's no magical age when naps end. Some kids drop them at 2.5; others hang on until age 5. What matters most is whether your child is getting enough rest across the full 24-hour day. If they still need a nap, protect it like gold. If they're ready to drop it, focus on an early bedtime and quiet breaks during the day. And if you're stuck in the messy middle? You're not alone—and this too shall pass.
New York Times
13 hours ago
- New York Times
No more beer league: Why NHLers are choosing sleep optimization over alcohol during the season
Summer rolls on. For hockey players, it is the window for golf, weddings, Stanley Cup celebrations, vacations and cookouts. Alcohol can be a common companion. But come October, when the 2025-26 NHL season begins, some players will turn off the taps for one specific reason. Charlie Coyle had yet to be drafted when Tony Amonte, his cousin, concluded his NHL career in 2007. But what the veteran of 1,174 NHL games shared years ago with Chuck Coyle, the center's father, left an impression. Advertisement 'You go out, you drink, you have a good time, you won't be the same for a month. That's what I always remember him saying when I was younger,' the Columbus Blue Jackets forward recalled his dad's telling of Amonte's belief. 'Maybe that's an exaggeration. Maybe not. But I have that in my head.' Amonte's formula may not be scientific. But part of the reason the 33-year-old Coyle rarely drinks during the season is that he wants to avoid, whenever possible, any disruption to a key part of his life as an athlete: sleep. According to Dr. Alen Juginovic, a sleep consultant and Harvard Medical School postdoctoral fellow, the general rule is that it takes one hour for alcohol dehydrogenase, an enzyme in the liver, to metabolize a five-ounce glass of wine. The process, however, does not commence immediately upon consumption. If a player drinks at night, metabolism usually takes place after he falls asleep. 'If you take a glass of wine or beer 30 minutes or an hour before sleep, it's probably going to get metabolized around midnight or 1 a.m., ' Juginovic said. 'That's when the problems can actually start.' It's common to think that alcohol, which is a sedative, can help people fall asleep quickly. The issue comes later during the window in which metabolism would occur. It would be within the typical 100-minute sleep cycle: Stage 1 (light sleep), Stage 2 (slightly deeper), Stage 3 (deep sleep) and rapid eye movement. Were it to take place within Stage 3, it would disrupt the cycle's most restorative segment. Juginovic explains that sleep becomes very light and fragmented during alcohol metabolism. Some people even experience micro-arousals. As a result, it's very likely, according to Juginovic, that alcohol will decrease the length of deep sleep and REM. 'Your brain actually goes, in a very brief moment, to an awake state. Even though you're not consciously aware you're awake,' Juginovic said. 'Those are those micro-arousals that happen many, many times during the night. Unfortunately, then the brain doesn't get enough deep sleep, and you feel even worse during the morning.' Advertisement This would be one thing for anyone on a normal schedule. NHL schedules are anything but normal. Consider the player who wakes up in a hotel room after postgame travel. It's not easy to fall asleep quickly after a late-night flight. The hotel bed may not be as comfortable as the one at home. There may be a morning skate scheduled for that day. Perhaps that night's game is an important one in a playoff race. The circumstances are already stacked against restful sleep. Alcohol would be just another variable. Sleep requirements vary between players. But in general, Juginovic recommends professional athletes sleep at least eight hours per night. Alcohol-caused interruptions could prevent that threshold from being met. 'You're not going to be as concentrated,' Juginovic said. 'You're not going to be as focused. Your energy levels are going to be down. You're not going to feel your typical self. When you don't feel your typical self — the energy, concentration, all that stuff — you most likely aren't going to be performing at the top level in training, let alone during competition in a game.' The chances of a missed read, a blown assignment or a shot off net, in other words, rise upon alcohol-affected sleep. In the NHL, where job security is unstable for players on the margins, self-inflicted performance dips are green lights for management to consider alternatives. The first two years Mark Kastelic was eligible to be drafted, not one NHL team was interested. It was only in 2019, after he recorded a team-leading 77 points and 122 penalty minutes for the WHL's Calgary Hitmen, that the Ottawa Senators took Kastelic in the fifth round. Kastelic, now 26, has since become a fourth-line Boston Bruins forward. He's done so by chasing marginal gains in saunas, ice baths and hyperbaric chambers. They've helped the 6-foot-4, 227-pounder optimize his time in the gym. Physicality is Kastelic's calling card. Advertisement 'I love training,' Kastelic said. 'I love getting better and seeing the results and improvements. That's something that's satisfying to me in the offseason, just seeing the progress from Day 1 to the end of the summer — how I feel, how strong I feel, how explosive.' During the season, Kastelic goes to bed between 10 and 10:30 p.m. on non-game nights and wakes up at 8 a.m. He sets his bedroom's temperature at 66 degrees. He uses a fan for white noise. Falling asleep and staying put is no problem. It's not as easy for Kastelic after games. So, given how Kastelic chases every advantage, he is not one to drink during the season aside from occasional social situations. 'I'm always trying to figure out how not to leave any stone unturned and figure out ways I can maximize recovery from little gadgets or different tools — different things that are available out there — to feel my best,' he said. Personal technology allows players to learn more about their progress. The Toronto Maple Leafs' Vinni Lettieri swears by his Oura ring. It measures, among other things, how many hours the forward sleeps. By Lettieri's clock, he sleeps for approximately nine hours per night. But the ring can inform him how many of those were quality hours. 'If you have one drink, it might screw up your HRV levels,' Lettieri said. 'It's crazy what it does to you.' Lettieri, 30, has 155 games of NHL experience. He has played 324 in the AHL. For a player fighting for every varsity appearance, anything that would compromise NHL shifts is not under consideration. 'It's not even a thought,' Lettieri said of regular in-season drinking. 'I just want to try to recover as much as possible.' Coyle understands why team dinners are times when players order drinks to facilitate socialization. In fact, some veterans believe the decline in drinking has come at a cost to team bonding. Advertisement But Coyle chooses, in most cases, to abstain. 'I think it just affects you so much. Especially if you don't do it often,' Coyle said. 'You try to have a few drinks, you're feeling it. Then the next day, you're probably feeling it. Our schedule is so condensed that one night of bad sleep, we're already against the grain because we play late. So you're not going to bed until certain times. Sometimes we're on the road traveling, so you don't get in until a certain time. To throw another bad night's sleep into that equation, that's going to affect you that much more.' On occasions when a player does choose to drink, Juginovic recommends one drink per 60 minutes, consumed at least three to four hours before bedtime. This allows metabolism to take place before sleep. But Juginovic cautions that abstention is preferable to controlled consumption. 'I know it's socially acceptable to have a glass of wine in the evening,' Juginovic said. 'But that is undeniably going to impact your sleep. If you're a high-performing athlete, I don't think you can afford to not perform in tomorrow's game or tomorrow's training because of a glass of alcohol.' (Illustration: Will Tullos / The Athletic, with photos by ArtMarie, SimonKR and Sezeryadigar / iStock Images)
