During quarantine, maintaining a regular sleep schedule is a major challenge. With the sudden change in routine, both athletes and the general population end up changing their sleep schedule, which can be detrimental to their physical and mental health. Dr. Carolina Wilke, Scientific Coordinator of CUIDAR and an expert on the subject, spoke about the need to regulate sleep during confinement.

"I studied athlete recovery and wanted to bring up a very important point during this quarantine period, not just for them, but for the entire population. Research shows that sleep is crucial for maintaining good physical health, muscle mass, cognitive ability, mood, and, especially at this time, maintaining a healthy immune system," said the coordinator.

In conversation with Fla TV for the “Nação Solidária” segment, she also gave three simple and quick tips for confinement.

"Maintain your sleep routine, go to bed and wake up at your usual time. If you don't get enough sleep during your day due to studying, work, and training, take advantage of the opportunity to get more sleep. Research shows that young adults need at least 7 to 9 hours, and that teenagers may need even more," he instructed, adding. "Also, avoid using your phone, computer, or television before bed. Choose other tasks, talk to your family, read a book, listen to music, or do some relaxation. And finally, get moving and exercise. As our Flamengo athlete, take advantage of the full support of the multidisciplinary team and your coaching staff and complete all the exercises. Stay focused, stay healthy, and count on us."

Dr. Carolina Wilke completed her doctorate at the Federal University of Minas Gerais in partnership with the University of Technology Sydney, Australia, in 2019. Part of this project resulted in the work “Faster and Slower Post-Training Recovering: Multifactorial Classification of Recovery Profiles in Futsal”.