Sports psychologist Jarrod Spencer engaged students with a high-energy, interactive presentation at a convocation on Friday, October 10, in the Olcott Center.

His topic: the importance of sleep on performance and mental health. 

“I’m here today because your mental health matters,” he said, “because you're human, and what does it mean to human? It means that your feelings matter. And they matter a lot. And because I want to help you feel the best you possibly can and [realize] the hopes and dreams you want in your life, I want to … talk about the No. 1 factor in mental health performance, which is sleep.”

He then engaged the audience, as he did throughout his address.

“If I were to ask you, ‘How do you feel right now?,’ what is the most common answer to that question?” he said. “Tell it to someone next to you.” 

“Tired” could be heard almost in unison throughout the room. 

“We're all so tired,” he said. “We’re constantly under stress, your gas tank is low, and consequently you’re likely struggling with your sleep.”

Naps, he said, can be beneficial, though the optimal nap is about 26 minutes. After that you’re in a deeper sleep and if you wake up after, say,  40 minutes, you’re groggy. You would need to complete the nap cycle — about 90 minutes — to feel good.

Dr. Spencer, who works with many professional and college athletes and teams, also discussed the importance of consistency in nightly sleep and the pitfalls of using smart phones.

“Everyone is trying to get your time and attention,” he said. “What should you do? You’re not going to like this, but I am going to tell you how you can perform better, get into that college you want to get into, have the season you really want to have, feel the way you want to feel, decrease anxiety. It is simply this — never, ever, ever, ever, ever again lie in bed with your phone.”

The mind needs to shut down, he said, so the same thing applies for that cell phone. 

Dr. Spencer joked that if you want to do something before sleeping, read his book, Mind of the Athlete: Clearer Mind, Better Performance. “That will put you to sleep,” he said.

Actually, the book engages the mind. It is about how the brain works and how athletes can improve their performance by working on their mental health. “You spend a lot of time, effort, and energy working out your physical body to prepare for competition and excel in your sport,” he writes in the book. “Elevate your training by working out your mind constantly like you work out your body. Keep your mind clearer. You will improve your emotional health. Your performance will get better.” 

Dr. Spencer also spoke to athletes on Thursday evening, October 9, and to coaches on Friday morning. He will return to campus to speak to parents during Family Weekend.