From the available research it appears that submaximal prolonged tasks may be more affected than maximal efforts, particularly after the first two nights of partial sleep deprivation.
There are a number of other biological functions that can be altered following sleep deprivation. Changes in glucose metabolism and neuroendocrine function as a result of chronic, partial sleep deprivation may result in alterations in carbohydrate metabolism, appetite, food intake, and protein synthesis. Another means of examining the effect of sleep on performance is to extend the amount of sleep an athlete receives and determine the effects on subsequent performance.
Mah et al, 9 instructed six basketball players to obtain as much extra sleep as possible following two weeks of normal sleep habits. Faster sprint times and increased free-throw accuracy was observed at the end of the sleep extension period. Mood was also significantly improved, with increased vigour and decreased fatigue.
Athletes suffering from some degree of sleep loss may benefit from a brief nap, particularly if a training session is to be completed in the afternoon or evening. Waterhouse et al 16 are one of the only groups to investigate the effects of a lunchtime nap on sprint performance following partial sleep deprivation 4 h of sleep.
Following a min nap, m sprint performance was increased compared to no nap , alertness was increased, and sleepiness was decreased. In terms of cognitive performance, sleep supplementation in the form of napping has been shown to have a positive influence on cognitive tasks following a night of sleep deprivation 2 h. According to a Gallup Poll in the USA, the average self-reported sleep duration of healthy individuals is 6.
Despite the longer time in bed, the athlete group had a longer sleep latency time taken to fall asleep The results demonstrated that while athletes had a comparable quantity of sleep to controls, significant differences were observed in quality of sleep between the two groups. While the above data was obtained during a period of normal training without competition, athletes may experience disturbed sleep prior to important competition or games.
Erlacher et al 4 administered a questionnaire to German athletes to assess possible sleep disturbances prior to competition. Therefore, it appears that sleep disturbances in athletes can occur at two time points: 1 prior to important competitions and 2 during normal training. This sleep disruption during normal training may be due to poor routine as a consequence of early training sessions, poor sleep habits i.
While not documented in the literature, anecdotal evidence also suggests that athletes such as soccer players who compete at night also have significant difficulties falling asleep post competition. Research suggests that the sleep needs of adolescents do not differ from that of younger children.
Despite the recommendation that 12—18 year olds obtain a minimum of 9 hrs of sleep per night, research shows that adolescents sleep between 7. There are a number of factors that may explain the poor sleep observed in adolescents, and these can be broken down to internal and external factors. A shift in circadian rhythm occurs during puberty as a result of changes in the timing of melatonin release. The delay in release of melatonin in adolescents results in the later feelings of sleepiness, the later subsequent bedtime, and the later wake-up time.
As mentioned above, adolescents have a propensity to go to bed later and wake up later the following morning based on biological factors. However, due to school and extracurricular activities, most adolescents do not have the opportunity to wake later in the morning on school nights and potentially weekends, depending on their sporting schedule. This significantly reduces their sleep opportunity. Adolescence is usually associated with increased social demands.
There is an increasing trend for adolescents to communicate via telephone, SMS, email, Facebook and Twitter into the late evening. Caffeinated beverages can have a significant impact on the time taken to fall asleep.
The changes that occur with development result in adolescents feeling sleepy later in the evening when compared to children. One study found that in a group of 20 healthy adolescents, average sleep onset time was a. Reports suggest that adolescents delay their bedtime by 1—2 hrs on weekends, and they may sleep in 3—4 hrs later on weekends compared to school nights. However, this also results in significantly altered routines across a 7-day week. A simple sleep diary in which information on bedtime, wake-up time, total sleep time, caffeine consumed prior to sleep, activities performed before going to bed, perceptions of sleep quality, and daytime functioning is recorded can be very useful.
A sleep clinician can conduct a detailed sleep history and assessment to determine if the athlete has a clinical sleep disorder. They reported in the journal SLEEP that when players boosted their sleep from an average of fewer than seven hours a night to 8. They cut their sprint times from Their mood and reaction time also improved over the period and fatigue lessened. But Dr. Downey says applying guidelines to everyone is tricky. Everyone has their own optimal sleep time.
To figure out your personal baseline, over time pay attention to how much sleep you need to stay alert during the day and function well. If you want to boost your athletic performance, sleep as close to your baseline as possible in the week leading up to a competition.
Elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep with as much importance as athletic training and diet. In contrast, people who exercise moderately likely do not need as much sleep as elite performers. Standard sleep guidelines are appropriate. While it is not recommended for some sleepers, such as those with insomnia, napping after a night of inadequate sleep can benefit athletes.
Athletes who anticipate a night of inadequate sleep can also benefit from extending their sleep in the nights beforehand. Additional sleep is encouraged before events such as traveling to competitions, before a heavy competition, and during times of illness or injury.
For some types of athletes, waking early has more of a negative impact than staying up late. A study of judo athletes showed that sleep deprivation at the end of the sleeping time i. If early wake times are affecting your performance, consider consulting your coach to determine a training and competition schedule that best meets your needs.
Different functions happen throughout each of the stages of sleep , and all are necessary in order to have healthy sleep. But are there any parts of the sleep cycle that are particularly beneficial to athletes? The results of a study of Norwegian chess players suggest so. Of the players studied, those who improved their chess ranking had different sleep patterns from the players whose chess rankings dropped. The sleep patterns of the improved players had less rapid eye movement REM sleep, higher amounts of deep sleep, and lower respiration rates.
Another aspect of sleep quality athletes need to consider is the effects of jet lag. When traveling to different time zones for competitions, athletes can get out of their natural circadian phase. This means athletes may experience fatigue or the inability to perform their best. For example, West Coast American football teams play significantly better during evening home games than the visiting East Coast teams.
To combat the negative effects of jet lag, athletes should consider additional sleep hygiene tips for travel:. Alexa Fry is a science writer with experience working for the National Cancer Institute. She also holds a certificate in technical writing. Rehman, M. Terminology about sleep can be confusing.
Our sleep dictionary clearly explains common sleep terms so that you can better understand…. This guide to diabetes and sleep discusses common sleep problems, consequences of sleep deprivation, and the link between type 2…. Some sleeping problems tend to go unnoticed. Necessary cookies are absolutely essential for the website to function properly.
This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
It is mandatory to procure user consent prior to running these cookies on your website. The Sleep Foundation editorial team is dedicated to providing content that meets the highest standards for accuracy and objectivity. Our editors and medical experts rigorously evaluate every article and guide to ensure the information is factual, up-to-date, and free of bias.
Updated June 24, Written by Alexa Fry. Medically Reviewed by Dr. Anis Rehman. Sleep Hygiene Tips for Athletes. Other physical benefits include: Allowing your heart to rest and cells and tissue to repair.
Coutts, A. Monitoring changes in performance, physiology, biochemistry, and pschology during overreaching and recovery in triathletes. Sports Med. Davenne, D. Sleep of athletes-problems and possible solutions. Rhythm Res. Durmer, J. Neurocognitive consequences of sleep deprivation. Eston, R. Reliability of ratings of perceived effort regulation of exercise intensity. Foster, C. A new approach to monitoring exercise training. Fullagar, H. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise.
Gabbett, T. The training-injury prevention paradox: should athletes be training smarter and harder? Relationships between training load, injury, and fitness in sub-elite collision sport athletes. Sports Sci. Galambos, N. Losing sleep over it: daily variation in sleep quantity and quality in Canadian students' first semester of university.
Gaultney, J. Risk for sleep disorder measured during students' first college semester may predict institutional retention and grade point average over a 3-year period, with indirect effects through self-efficacy.
Hamlin, M. Effect of intermittent normobaric hypoxic exposure at rest on haematological, physiological and performance parameters in multi-sport athletes.
Hypoxic repeat sprint training improves rugby player's repeated sprint but not endurance performance. Monitoring training loads and perceived stress in young elite university athletes. Hausswirth, C. Evidence of disturbed sleep and increased illness in overreached endurance athletes. Sports Exerc. Hopkins, W. Progressive statistics for studies in sports medicine and exercise science.
Hoshikawa, M. A Subjective assessment of the prevalence and factors associated with poor sleep quality amongst elite japanese athletes. Open 4, 1— Hrozanova, M.
Reciprocal associations between sleep, mental strain, and training load in junior endurance athletes and the role of poor subjective sleep quality.
Unique predictors of sleep quality in junior athletes: the protective function of mental resilience, and the detrimental impact of sex, worry and perceived stress. Impellizzeri, F. Use of RPE-based training load in soccer. Kalmbach, D. The impact of stress on sleep: pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders.
Sleep Res. Kellmann, M. Sports 20, 95— Champaign, IL: Human Kinetics. Killen, N. Training loads and incidence of injury during the preseason in professional rugby league players. Killer, S. Evidence of disturbed sleep and mood state in well-trained athletes during short-term intensified training with and without a high carbohydrate nutritional intervention.
Lastella, M. Sport Sci. Leeder, J. Sleep duration and quality in elite athletes measured using wristwatch actigraphy. Mackinnon, L. Plasma glutamine and upper respiratory tract infection during intensified training in swimmers. Main, L. A multi-component assessment model for monitoring training distress among athletes.
Nixdorf, I. An explorative study on major stressors and its connection to depression and chronic stress among German elite athletes. Norton, K. Measurement techniques in anthropometry. Anthropometrica 1, 25— Philip, P. Age, performance and sleep deprivation. Reilly, T. Altered sleep-wake cycles and physical performance in athletes. Roberts, S. Extended sleep maintains endurance performance better than normal or restricted sleep.
Rushall, B. A tool for measuring stress tolerance in elite athletes. Sport Psychol.
0コメント