Potsdam cardiologist Dr. Alexandru Stoian and Coerver Coaching International, known for their cutting-edge soccer skills development methods used at many soccer federations and professional soccer clubs, have worked together for almost ten years to promote healthy lifestyles through soccer.

Many good health advocates promote a healthy diet, getting enough exercise and avoiding drugs and alcohol. While these practices are widely-recognized and accepted, Dr. Stoian feels too little attention is paid to the role that good sleeping habits play.

Statistics over the last two decades show that people and especially youngsters are sleeping less and less.

“This chronic lack of sleep causes hormonal changes, weight gain, diabetes and high blood pressure. Weight gain and lack of sleep have been growing fast in parallel,” explained Dr. Stoian.

It is important to know that, during sleep, the brain grows and repairs itself. While sleeping, the body produces growth hormone, increases metabolism -- creating the body's energy -- and decreases inflammatory hormones.

“This important time period is similar to that of a computer as it is booting up or shutting down,” Dr. Stoian says. “Delayed, denied or disturbed sleep may be as harmful to the brain as it would be to pull a computer’s power cord during these important stages. Chronic lack of sleep may also cause mental and social problems. It can cause fatigue, irritability and depression, which may then cause arguments at work or in the home. Lack of sleep is a common factor in marital dysfunction. For young people, it can result in poor grades, fights, and family problems.”

Sleep deprivation causes judgment errors and, on a larger scale, is said to have been a major factor in the explosion of the Challenger space shuttle, Three Mile Island’s near nuclear meltdown and the grounding of the Exxon Valdez.

“It is unfortunate that, in some areas, only 10 percent of adolescents get the nine hours of sleep necessary for their good health,” the physician pointed out.

Good sleep habits are directly related to how well the entire body functions.

At Newcastle, Dr. Stoian relayed recommendations by his colleague, Dr. Thakur, a sleep specialist at Canton-Potsdam Hospital, mentioning the following healthy sleep habits:

• Youngsters, including teenagers, need about 8.5 - 9.5 hrs of sleep per night. Adults should get around 7-8 hours of sleep.

• Go to bed and wake up at the same time, including weekends. (This may vary an hour or so.)

• Avoid caffeine --especially children and athletes, and especially after noon, since the effect of caffeine may last about 8-10 hrs. In some people, caffeine may last up to 20 hrs and interfere with the night’s sleep.

•Also avoid overstimulation from video games, TV and strenuous physical activity for about three hours before bed.

• Sleep in a dark, cool room, with no music or noise.

At Newcastle Youth Academy, it is recommended that kids go to bed at 8 p.m. Sleep during the few hours before midnight is thought to be most beneficial to efficient growth and health.

Dr. Stoian also feels that the amount of time young people spend watching television can lead to an unhealthy lifestyle, and may result in chronic unhealthy lifestyle choices. To combat this, medical experts recommend the following:

• No TV in a child’s bedroom.

• Watch less than seven hours per week.

• Watch TV together with parents/guardians in order to supervise, point out potential bad influences, have a conversation about what you’ve seen.

Dr. Stoian also recommends eating vegetables with every meal and eating several helpings of fruit every day. “Cruciferous” vegetables, i.e. Brussels sprouts, broccoli, radishes, cabbage, kale and cauliflower, are particularly important, and have been shown in scientific studies to prevent cancer later in life. Eat vegetables of different colors as much as possible, preferably in season. When possible, choose vegetables that are organic, locally-grown and not genetically-modified.

Use low-fat dairy, free of hormones. Drink water as a main source of hydration rather than any sugary drinks such as sodas. It is important, in particular, for children to avoid “energy drinks.”

“Energy drinks contain a lot of caffeine and sugar,” the physician explained. “Over time, they disrupt the natural rhythms of the body, agitating the mind with ‘ups and downs.’ These so-called ‘energy drinks’ remove the desire for food, due to their high-sugar content and end up depleting the body of nutrients. In some children, energy drinks can cause seizures, heart rhythm irregularities and even death. Some components of these ‘energy drinks’ have not been well-researched, and, because of this, the American Academy of Pediatrics recommends they not be used by children or adolescents.”