Abstract
Sleep is essential for a range of physiological and mental functions in professional athletes. There is proof that athletes may experience lower quality and quantity of sleep. While adequate sleep has been shown to have restorative effects on the immune system and endocrine system, facilitate nervous system recovery and the metabolic cost of wakefulness, and play a significant role in learning, memory, and synaptic plasticity, which can affect sports recovery, injury risk reduction, and performance. Sports performance may suffer significantly from a lack of sleep, especially under maximal and long-term exercise. Due to the potential harm, these factors may do to an athlete's endocrine, metabolic, and nutritional health, sports performance is impacted by reduced sleep quality or quantity. There are several neurotransmitters associated with the sleep-wake cycle that have been discovered. They comprise cholinergic hormone, orexin, melanin, galanin, serotonin, gamma-aminobutyric acid, histamine, and serotonin. Therefore, dietary modifications that affect the neurotransmitters in the brain also may affect sleep; particularly for athletes who require more physical and psychological recovery owing to the tremendous physiological and psychological demands placed on them during training and performance. This review explores the variables that influence the quantity and quality of sleep-in populations of athletes and assesses their possible effects. In addition, several recommendations for improving sleep are presented. Even though there has been much research on variables that impact sleep, future studies may highlight the significance of these aspects for athletes.
https://pubmed.ncbi.nlm.nih.gov/37990537/
Sport / Performance
A good sleep and circadian rhythm have become important for elite athletes in the fight for success. It is during sleep that the body recovers and rebuilds after a training day or a match day. Elite athletes, like the rest of the population, are exposed to influences that result from living in a modern world. PCs, tablets, smartphones and TVs combined with LED lighting greatly affect the circadian rhythm and the ability to fall asleep. A good sleep can be decisive for whether you win or lose in a competition.
Description
Sport and sleep
A good sleep is not only extremely important for elite athletes but also for exercisers who want a performance improvement.
Sleep can lead to better precision, faster recovery better concentration, a faster reactiontime, better learning ability and preparedness, and can help optimise training results and injury prevention.
If you, as a sportsperson, do not sleep enough at night or have a poor sleep quality with many awakenings, this can stop the many associated mental and physiological processes that take place at night.
Recovery from the damage and wear that the body has been exposed to during the day takes place in the first stage of sleep. It is also here that the energy is recharged and important hormones, such as growth hormones are released. Psychological and cognitive skills are then built up, including memory and the ability to learn.
Elite athletes must focus significantly on their sleep and incorporate it as a structural part of their day. Then they have the optimal prerequisites to optimise their performance. Here it is important to know that it takes time to build good sleep habits and it may take a while before the results become apparent. In other words, just sleeping well one or two nights before a competition is not enough.
As an elite athlete, good sleep can be challenged by late match times and the bright lights in stadiums, which suppress the production of the body's natural sleep hormone, melatonin. The challenge can also lie in the journeys that must be made across time zones. This is where jet lag comes into play.
Sport and sleep glasses
A combination of sleep glasses and possible light therapy can help elite athletes to regulate their circadian rhythm and sleep pattern, so that they can sleep properly at night and can feel fresh and well-prepared for the next morning. When you wear sleep glasses, the brain thinks it is night and starts the production of the signalling substance melatonin (sleep hormone). As a result, you fall asleep easier and faster than otherwise.
Basically, use light therapy every morning, seven days a week.
In the evening, you wear sleep glasses for 1-2 hours before you want to sleep. Here you must try to adjust the time you wear the sleep glasses. If you fall asleep too quickly compared to the planned time for sleeping, you must reduce the time you wear the glasses. The same situation applies if you cannot fall asleep even if you have worn sleep glasses. In that case, you have to increase the time you wear the sleep glasses.
Jet lag and sleep glasses
When elite athletes have to travel across time zones, they risk jet lag, which typically manifests itself in fatigue, indigestion, sleep problems, difficulty concentrating, bad mood, less energy and general malaise. It is not a good starting point for participation in competitions.
The more time zones you cross, especially when flying east, the worse the experience of jet lag will be for sure. Jet lag occurs when you travel too far, too fast. This is because the body's internal clock is adapted to the usual time zone.
Sleep glasses can reduce the time it normally takes to adjust to a new time zone.
By using a combination of sleep glasses and possibly a light visor on the day of departure and possibly the following day according to a simple schedule, you can significantly reduce the symptoms of jet lag. This ensures that you get the most out of your trip.
If you wear sleep glasses, the body thinks it is night, and the production of melatonin, the body's natural sleep aid, starts. In this way, you can regulate the start time for melatonin production yourself.
It is actually relatively easy to handle the transition to the new time zone and eliminate most of the unpleasantness of jet lag. Everything depends on knowing the exact period of time to either avoid light or to seek out light on the day of departure and possibly the following day. Seeking out or avoiding light at the wrong times can worsen jet lag.
On the basis of specific information about travel plans and individual sleeping patterns, the elite athlete can use the Jetlag Guide on this website which contains instructions on when he/she should seek and not seek light.
When the instructions say to look for light, you should spend time outdoors if possible, as indoor lighting is usually not strong enough to reset the internal clock. If it is dark outside, the weather is bad, or you are sitting on the plane, you can use a light visor to achieve the necessary stimulation.
When the Jetlag Guide states that you must avoid light, conversely, if possible, spend time indoors in a darkened room. If the room is illuminated or you are sitting on the plane with the light on, you can use sleep glasses to achieve the necessary stimulation.
If you use our Jetlag Guide and a combination of sleep glasses and possibly a light visor, you can adjust to a new time zone within 1-2 days instead of the normal week or more.
Research regarding sport / performance
Overview of the impact of sleep monitoring on optimal performance, immune system function and injury risk reduction in athletes: A narrative review
Sci Prog . 2023 Oct-Dec;106(4):368504231206265. doi: 10.1177/00368504231206265.Hadi Nobari, Mojgan Banihashemi, Saber Saedmocheshi, Pablo Prieto-González, Rafael OliveiraPMID: 37990537 / PMCID: PMC10666701 / DOI: 10.1177/00368504231206265
Sleep is essential for a number of physiological and mental functions in professional athletes. There is evidence that athletes may experience lower quality and quantity of sleep, while adequate sleep...
Overview of the impact of sleep monitoring on optimal performance, immune system function and injury risk reduction in athletes: A narrative review
Sleep is essential for a number of physiological and mental functions in professional athletes. There is evidence that athletes may experience lower quality and quantity of sleep, while adequate sleep has been shown to have restorative effects in sports recovery, injuries. risk reduction and performance.
Overview of the impact of sleep monitoring on optimal performance, immune system function and injury risk reduction in athletes: A narrative review
Sci Prog . 2023 Oct-Dec;106(4):368504231206265. doi: 10.1177/00368504231206265.
PMID: 37990537 / PMCID: PMC10666701 / DOI: 10.1177/00368504231206265
Dim light, sleep tight, and wake up bright - Sleep optimization in athletes by means of light regulation
Eur J Sport Sci. 2021 Jan;21(1):7-15. doi: 10.1080/17461391.2020.1722255. Epub 2020 Feb 25.Melanie Knufinke, Arne Nieuwenhuys, Sabine A E Geurts, Els I S Møst, Maarten H Moen, Kamiel Maase, Anton M L Coenen, Marijke C M Gordijn, Michiel A J KompierPMID: 32022640 / DOI: 10.1080/17461391.2020.1722255
Despite an increased need for recovery, research suggests that athletes often get relatively poor sleep. This study investigated whether a combination of fixed sleep schedules leads to more consolidated sleep....
Dim light, sleep tight, and wake up bright - Sleep optimization in athletes by means of light regulation
Despite an increased need for recovery, research suggests that athletes often get relatively poor sleep. This study investigated whether a combination of fixed sleep schedules leads to more consolidated sleep. Morning light exposure was increased by the use of light-emitting goggles, while exposure to evening light was reduced by sleep glasses. Conclusion: Regulation of exposure to light can be considered a potentially effective strategy to improve subjective sleep.
Dim light, sleep tight, and wake up bright - Sleep optimization in athletes by means of light regulation
Eur J Sport Sci. 2021 Jan;21(1):7-15. doi: 10.1080/17461391.2020.1722255. Epub 2020 Feb 25.
PMID: 32022640 / DOI: 10.1080/17461391.2020.1722255
Abstract
Despite an elevated recovery need, research indicates that athletes often exhibit relatively poor sleep. Timing and consolidation of sleep is driven by the circadian system, which requires periodic light-dark exposure for stable entrainment to the 24-hour day, but is often disturbed due to underexposure to light in the morning (e.g. low-level indoor lighting) and overexposure to light in the evening (e.g. environmental and screen-light). This study examined whether combining fixed sleep schedules with light regulation leads to more consolidated sleep. Morning light exposure was increased using light-emitting goggles, whereas evening light exposure was reduced using amber-lens glasses. Using a within-subject crossover design, twenty-six athletes (14 female, 12 male) were randomly assigned to start the intervention with the light-regulation-week or the no light-regulation-week. Sleep was monitored by means of sleep diaries and actigraphy. Due to low protocol adherence regarding the fixed sleep-wake schedules, two datasets were constructed; one including athletes who kept a strict sleep-wake schedule (N = 8), and one that also included athletes with a more lenient sleep-wake schedule (N = 25). In case of a lenient sleep-wake schedule, light regulation improved self-reported sleep onset latency (Δ SOL = 8 min). This effect was stronger (Δ SOL = 17 min) and complemented by enhanced subjective sleep quality in case of a strict sleep-wake schedule. None of the actigraphy-based estimates differed significantly between conditions. To conclude, light regulation may be considered a potentially effective strategy to improve subjective sleep, but less obtrusive methods should be explored to increase protocol compliance.
https://pubmed.ncbi.nlm.nih.gov/32022640/
Despite an elevated recovery need, research indicates that athletes often exhibit relatively poor sleep. Timing and consolidation of sleep is driven by the circadian system, which requires periodic light-dark exposure for stable entrainment to the 24-hour day, but is often disturbed due to underexposure to light in the morning (e.g. low-level indoor lighting) and overexposure to light in the evening (e.g. environmental and screen-light). This study examined whether combining fixed sleep schedules with light regulation leads to more consolidated sleep. Morning light exposure was increased using light-emitting goggles, whereas evening light exposure was reduced using amber-lens glasses. Using a within-subject crossover design, twenty-six athletes (14 female, 12 male) were randomly assigned to start the intervention with the light-regulation-week or the no light-regulation-week. Sleep was monitored by means of sleep diaries and actigraphy. Due to low protocol adherence regarding the fixed sleep-wake schedules, two datasets were constructed; one including athletes who kept a strict sleep-wake schedule (N = 8), and one that also included athletes with a more lenient sleep-wake schedule (N = 25). In case of a lenient sleep-wake schedule, light regulation improved self-reported sleep onset latency (Δ SOL = 8 min). This effect was stronger (Δ SOL = 17 min) and complemented by enhanced subjective sleep quality in case of a strict sleep-wake schedule. None of the actigraphy-based estimates differed significantly between conditions. To conclude, light regulation may be considered a potentially effective strategy to improve subjective sleep, but less obtrusive methods should be explored to increase protocol compliance.
https://pubmed.ncbi.nlm.nih.gov/32022640/
Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model
Life Sci. 2019 Oct 15:235:116835. doi: 10.1016/j.lfs.2019.116835. Epub 2019 Sep 4.Deng-Fa Yang, Ying-Ling Shen, Changwei Wu, Yu-Sheng Huang, Po-Ying Lee, Ng Xin Er, Wen-Ching Huang, Yu-Tang TungPMID: 31493480 / DOI: 10.1016/j.lfs.2019.116835
Sleep is essential for improving the performance of athletes. The study evaluated the effect of sleep deprivation on the recovery of muscle damage induced by high-intensity exercise in an experiment...
Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model
Sleep is essential for improving the performance of athletes. The study evaluated the effect of sleep deprivation on the recovery of muscle damage induced by high-intensity exercise in an experiment with mice. High-intensity exercise can cause muscle damage, and adequate sleep can restore muscle damage. However, sleep deprivation reduces protein synthesis, which reduces the ability to repair muscle damage and exacerbates the damaging effects of high-intensity exercise.
Sleep deprivation reduces the recovery of muscle injury induced by high-intensity exercise in a mouse model
Life Sci. 2019 Oct 15:235:116835. doi: 10.1016/j.lfs.2019.116835. Epub 2019 Sep 4.
PMID: 31493480 / DOI: 10.1016/j.lfs.2019.116835
Abstract
Sleep is crucial to improve athlete performance and their circadian rhythm, but sleep patterns may be disturbed because athletes participate in several competitions. In addition, intensive training programs can cause muscle pain and psychological stress in athletes, resulting in a lack of sleep. Sleep also plays a critical role in the recovery of muscle injury induced by exercise. The current study evaluated the effect of sleep deprivation on the recovery of muscle injury induced by high-intensity exercise in a mouse model. In this study, 28 mice were randomly assigned to four groups (N = 7): control (Control), exercise (EX), sleep deprivation (SD), and sleep deprivation with exercise (EX+SD). The mice from the EX and EX+SD groups were subjected to high-intensity swimming. The results showed that 72-h sleep deprivation increased food intake and reduced body weight. However, the manipulation of 8-week exercise and/or 72-h sleep deprivation did not have any effect in the elevated plus maze task and tail suspension test. Interestingly, the EX+SD group exhibited improved memory performance in the Morris water maze and impaired motor activity in the open field test. According to the TNF-α level and aspartate aminotransferase (AST), and creatine phosphokinase (CK) activities, only the EX+SD group exhibited muscle impairment. Overall, high-intensity exercise may cause muscle injury, and adequate sleep can recover muscle damage. However, sleep deprivation reduces protein synthesis, which decreases the ability to restore muscle damage and aggravates the harmful effect of high-intensity exercise.
https://pubmed.ncbi.nlm.nih.gov/31493480/
Sleep is crucial to improve athlete performance and their circadian rhythm, but sleep patterns may be disturbed because athletes participate in several competitions. In addition, intensive training programs can cause muscle pain and psychological stress in athletes, resulting in a lack of sleep. Sleep also plays a critical role in the recovery of muscle injury induced by exercise. The current study evaluated the effect of sleep deprivation on the recovery of muscle injury induced by high-intensity exercise in a mouse model. In this study, 28 mice were randomly assigned to four groups (N = 7): control (Control), exercise (EX), sleep deprivation (SD), and sleep deprivation with exercise (EX+SD). The mice from the EX and EX+SD groups were subjected to high-intensity swimming. The results showed that 72-h sleep deprivation increased food intake and reduced body weight. However, the manipulation of 8-week exercise and/or 72-h sleep deprivation did not have any effect in the elevated plus maze task and tail suspension test. Interestingly, the EX+SD group exhibited improved memory performance in the Morris water maze and impaired motor activity in the open field test. According to the TNF-α level and aspartate aminotransferase (AST), and creatine phosphokinase (CK) activities, only the EX+SD group exhibited muscle impairment. Overall, high-intensity exercise may cause muscle injury, and adequate sleep can recover muscle damage. However, sleep deprivation reduces protein synthesis, which decreases the ability to restore muscle damage and aggravates the harmful effect of high-intensity exercise.
https://pubmed.ncbi.nlm.nih.gov/31493480/
Restricting short-wavelength light in the evening to improve sleep in recreational athletes - A pilot study
Eur J Sport Sci. 2019 Jul;19(6):728-735. doi: 10.1080/17461391.2018.1544278. Epub 2018 Nov 14.Melanie Knufinke, Lennart Fittkau-Koch, Els I S Møst, Michiel A J Kompier, Arne NieuwenhuysPMID: 30427265 / DOI: 10.1080/17461391.2018.1544278
Sleep is essential for recovery and skill acquisition in athletes. Blue (short-wavelength) light emitted by electronic screens is considered a potential sleep stealer as it suppresses the usual melatonin secretion....
Restricting short-wavelength light in the evening to improve sleep in recreational athletes - A pilot study
Sleep is essential for recovery and skill acquisition in athletes. Blue (short-wavelength) light emitted by electronic screens is considered a potential sleep stealer as it suppresses the usual melatonin secretion. Blocking shortwave light in the evening using sleep glasses is a promising means of improving subjective sleep estimates among recreational athletes in their usual home environment.
Restricting short-wavelength light in the evening to improve sleep in recreational athletes - A pilot study
Eur J Sport Sci. 2019 Jul;19(6):728-735. doi: 10.1080/17461391.2018.1544278. Epub 2018 Nov 14.
PMID: 30427265 / DOI: 10.1080/17461391.2018.1544278
Abstract
Sleep is crucial for recovery and skill acquisition in athletes. Paradoxically, athletes often encounter difficulties initiating and maintaining sleep, while having sufficient sleep opportunity. Blue (short-wavelength) light as emitted by electronic screens is considered a potential sleep thief, as it suppresses habitual melatonin secretion. The current study sought to investigate whether blocking short-wavelength light in the evening can improve sleep onset latency and potentially other sleep parameters among recreational athletes. The study had a within-subject crossover design. Fifteen recreational athletes, aged between 18 and 32 years (12 females, 3 males), were randomly assigned to start the intervention period with either the light restriction condition (LR; amber-lens glasses), or the no-light restriction condition (nLR; transparent glasses). Sleep hygiene practices, actigraphy and diary-based sleep estimates were monitored during four consecutive nights within each condition. Sleep hygiene practices did not significantly differ between conditions. Results indicate that blocking short-wavelength light in the evening, as compared to habitual light exposure, significantly shortened subjective sleep onset latency (Δ = 7 min), improved sleep quality (Δ = 0.6; scale 1-10), and increased alertness the following morning. Actigraphy-based sleep estimates showed no significant differences between conditions. Blocking short-wavelength light in the evening by means of amber-lens glasses is a cost-efficient and promising means to improve subjective sleep estimates among recreational athletes in their habitual home environment. The relatively small effects of the current study may be strengthened by additionally increasing morning- and daytime light exposure and, potentially, by reducing the alerting effects of media use before bedtime.
https://pubmed.ncbi.nlm.nih.gov/30427265/
Sleep is crucial for recovery and skill acquisition in athletes. Paradoxically, athletes often encounter difficulties initiating and maintaining sleep, while having sufficient sleep opportunity. Blue (short-wavelength) light as emitted by electronic screens is considered a potential sleep thief, as it suppresses habitual melatonin secretion. The current study sought to investigate whether blocking short-wavelength light in the evening can improve sleep onset latency and potentially other sleep parameters among recreational athletes. The study had a within-subject crossover design. Fifteen recreational athletes, aged between 18 and 32 years (12 females, 3 males), were randomly assigned to start the intervention period with either the light restriction condition (LR; amber-lens glasses), or the no-light restriction condition (nLR; transparent glasses). Sleep hygiene practices, actigraphy and diary-based sleep estimates were monitored during four consecutive nights within each condition. Sleep hygiene practices did not significantly differ between conditions. Results indicate that blocking short-wavelength light in the evening, as compared to habitual light exposure, significantly shortened subjective sleep onset latency (Δ = 7 min), improved sleep quality (Δ = 0.6; scale 1-10), and increased alertness the following morning. Actigraphy-based sleep estimates showed no significant differences between conditions. Blocking short-wavelength light in the evening by means of amber-lens glasses is a cost-efficient and promising means to improve subjective sleep estimates among recreational athletes in their habitual home environment. The relatively small effects of the current study may be strengthened by additionally increasing morning- and daytime light exposure and, potentially, by reducing the alerting effects of media use before bedtime.
https://pubmed.ncbi.nlm.nih.gov/30427265/
Sleep, sport, and the brain
Prog Brain Res. 2017:234:13-31. doi: 10.1016/bs.pbr.2017.06.006. Epub 2017 Jul 17.Shona L Halson, Laura E JuliffPMID: 29031461 / DOI: 10.1016/bs.pbr.2017.06.006
Recognition that sleep is a foundation for athletic performance is growing in the elite athletic arena and in performance research. Sleep has a role in performance, disease, injury, metabolism, cognition,...
Sleep, sport, and the brain
Recognition that sleep is a foundation for athletic performance is growing in the elite athletic arena and in performance research. Sleep has a role in performance, disease, injury, metabolism, cognition, memory, learning and mood. Elite athletes have poorer sleep quality compared to the rest of the population. Understanding both the effects of sleep deprivation and potential mechanisms of impact on performance may allow scientists and physicians to positively influence sleep in athletes and ultimately maximise performance.
Sleep, sport, and the brain
Prog Brain Res. 2017:234:13-31. doi: 10.1016/bs.pbr.2017.06.006. Epub 2017 Jul 17.
PMID: 29031461 / DOI: 10.1016/bs.pbr.2017.06.006
Abstract
The recognition that sleep is one of the foundations of athlete performance is increasing both in the elite athlete arena as well as applied performance research. Sleep, as identified through sleep deprivation and sleep extension investigations, has a role in performance, illness, injury, metabolism, cognition, memory, learning, and mood. Elite athletes have been identified as having poorer quality and quantity of sleep in comparison to the general population. This is likely the result on training times, competition stress/anxiety, muscle soreness, caffeine use, and travel. Sleep, in particular slow wave sleep, provides a restorative function to the body to recover from prior wakefulness and fatigue by repairing processes and restoring energy. In addition, research in the general population is highlighting the importance of sleep on neurophysiology, cognitive function, and mood which may have implications for elite athlete performance. It is thus increased understanding of both the effects of sleep deprivation and potential mechanisms of influence on performance that may allow scientists and practitioners to positively influence sleep in athletes and ultimately maximize performances.
https://pubmed.ncbi.nlm.nih.gov/29031461/
The recognition that sleep is one of the foundations of athlete performance is increasing both in the elite athlete arena as well as applied performance research. Sleep, as identified through sleep deprivation and sleep extension investigations, has a role in performance, illness, injury, metabolism, cognition, memory, learning, and mood. Elite athletes have been identified as having poorer quality and quantity of sleep in comparison to the general population. This is likely the result on training times, competition stress/anxiety, muscle soreness, caffeine use, and travel. Sleep, in particular slow wave sleep, provides a restorative function to the body to recover from prior wakefulness and fatigue by repairing processes and restoring energy. In addition, research in the general population is highlighting the importance of sleep on neurophysiology, cognitive function, and mood which may have implications for elite athlete performance. It is thus increased understanding of both the effects of sleep deprivation and potential mechanisms of influence on performance that may allow scientists and practitioners to positively influence sleep in athletes and ultimately maximize performances.
https://pubmed.ncbi.nlm.nih.gov/29031461/
Sleep of professional athletes: Underexploited potential to improve health and performance
J Sports Sci. 2017 Apr;35(7):704-710. doi: 10.1080/02640414.2016.1184300. Epub 2016 May 13.Henri Tuomilehto, Ville-Pekka Vuorinen, Elina Penttilä, Marko Kivimäki, Markus Vuorenmaa, Mika Venojärvi, Olavi Airaksinen, Jussi PihlajamäkiPMID: 27173843 / DOI: 10.1080/02640414.2016.1184300
Restorative sleep can be considered important for athletes' successful recovery and performance. This study aimed to evaluate the quality of sleep and the prevalence of sleep disturbances as well as...
Sleep of professional athletes: Underexploited potential to improve health and performance
Restorative sleep can be considered important for athletes' successful recovery and performance. This study aimed to evaluate the quality of sleep and the prevalence of sleep disturbances as well as the effect of a structured sleep counselling protocol in professional athletes. Our results support that sleep problems are common in professional athletes. However, systematic examination, counselling and individual treatment planning can improve the quality of their sleep.
Sleep of professional athletes: Underexploited potential to improve health and performance
J Sports Sci. 2017 Apr;35(7):704-710. doi: 10.1080/02640414.2016.1184300. Epub 2016 May 13.
PMID: 27173843 / DOI: 10.1080/02640414.2016.1184300
Abstract
Sleep disorders have become increasingly prevalent affecting health and working ability. Restorative sleep may be considered important for athletes' successful recovery and performance. However, some athletes seem to experience major problems in sleeping. Thus far, there is limited scientific information about their sleep. This study aimed to evaluate the quality of sleep and the prevalence of sleep disorders as well as the impact of a structured sleep counselling protocol in professional athletes. A total of 107 professional ice hockey players participated in the study. The exploratory observational 1-year follow-up study consisted of questionnaire-based sleep assessment followed by general sleep counselling and, when needed, polysomnography and an individual treatment plan. One in every four players was found to have a significant problem in sleeping. All athletes considered sleep essential for their health and three in every four players considered that counselling would improve their performance. Counselling and individual treatment were found to improve significantly the quality of sleep with the mean alteration of 0.6 (95% CI 0.2-1.0, P = 0.004) in a scale from 0 to 10. Our results support that sleep problems are common in professional athletes. However, systematic examination, counselling and individual treatment planning can improve the quality of their sleep.
https://pubmed.ncbi.nlm.nih.gov/27173843/
Sleep disorders have become increasingly prevalent affecting health and working ability. Restorative sleep may be considered important for athletes' successful recovery and performance. However, some athletes seem to experience major problems in sleeping. Thus far, there is limited scientific information about their sleep. This study aimed to evaluate the quality of sleep and the prevalence of sleep disorders as well as the impact of a structured sleep counselling protocol in professional athletes. A total of 107 professional ice hockey players participated in the study. The exploratory observational 1-year follow-up study consisted of questionnaire-based sleep assessment followed by general sleep counselling and, when needed, polysomnography and an individual treatment plan. One in every four players was found to have a significant problem in sleeping. All athletes considered sleep essential for their health and three in every four players considered that counselling would improve their performance. Counselling and individual treatment were found to improve significantly the quality of sleep with the mean alteration of 0.6 (95% CI 0.2-1.0, P = 0.004) in a scale from 0 to 10. Our results support that sleep problems are common in professional athletes. However, systematic examination, counselling and individual treatment planning can improve the quality of their sleep.
https://pubmed.ncbi.nlm.nih.gov/27173843/
Optimizing sleep to maximize performance: implications and recommendations for elite athletes
Scand J Med Sci Sports. 2017 Mar;27(3):266-274. doi: 10.1111/sms.12703. Epub 2016 Jul 1.N S Simpson, E L Gibbs, G O MathesonPMID: 27367265 / DOI: 10.1111/sms.12703
Despite a growing body of literature showing a positive correlation between sleep and optimal performance, athletes often have low sleep quality and quantity. Inadequate sleep among athletes may be due...
Optimizing sleep to maximize performance: implications and recommendations for elite athletes
Despite a growing body of literature showing a positive correlation between sleep and optimal performance, athletes often have low sleep quality and quantity. Inadequate sleep among athletes may be due to the low priority of sleep compared to other training demands, as well as a lack of awareness of the role of sleep in optimising athletic performance. Strategies to optimise sleep quality and quantity in athletes include approaches to extend total sleep duration, improve the sleep environment, and identify potential sleep disturbances.
Optimizing sleep to maximize performance: implications and recommendations for elite athletes
Scand J Med Sci Sports. 2017 Mar;27(3):266-274. doi: 10.1111/sms.12703. Epub 2016 Jul 1.
PMID: 27367265 / DOI: 10.1111/sms.12703
Abstract
Despite a growing body of literature demonstrating a positive relationship between sleep and optimal performance, athletes often have low sleep quality and quantity. Insufficient sleep among athletes may be due to scheduling constraints and the low priority of sleep relative to other training demands, as well as a lack of awareness of the role of sleep in optimizing athletic performance. Domains of athletic performance (e.g., speed and endurance), neurocognitive function (e.g., attention and memory), and physical health (e.g., illness and injury risk, and weight maintenance) have all been shown to be negatively affected by insufficient sleep or experimentally modeled sleep restriction. However, healthy adults are notoriously poor at self-assessing the magnitude of the impact of sleep loss, underscoring the need for increased awareness of the importance of sleep among both elite athletes and practitioners managing their care. Strategies to optimize sleep quality and quantity in athletes include approaches for expanding total sleep duration, improving sleep environment, and identifying potential sleep disorders.
https://pubmed.ncbi.nlm.nih.gov/27367265/
Despite a growing body of literature demonstrating a positive relationship between sleep and optimal performance, athletes often have low sleep quality and quantity. Insufficient sleep among athletes may be due to scheduling constraints and the low priority of sleep relative to other training demands, as well as a lack of awareness of the role of sleep in optimizing athletic performance. Domains of athletic performance (e.g., speed and endurance), neurocognitive function (e.g., attention and memory), and physical health (e.g., illness and injury risk, and weight maintenance) have all been shown to be negatively affected by insufficient sleep or experimentally modeled sleep restriction. However, healthy adults are notoriously poor at self-assessing the magnitude of the impact of sleep loss, underscoring the need for increased awareness of the importance of sleep among both elite athletes and practitioners managing their care. Strategies to optimize sleep quality and quantity in athletes include approaches for expanding total sleep duration, improving sleep environment, and identifying potential sleep disorders.
https://pubmed.ncbi.nlm.nih.gov/27367265/
The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes
Asian J Sports Med. 2012 Mar;3(1):15-20. doi: 10.5812/asjsm.34719.Morteza Taheri, Elaheh ArabameriPMID: 22461961 / PMCID: PMC3307962 / DOI: 10.5812/asjsm.34719
The purpose of this study was to determine the effect of one night's sleep deprivation on the anaerobic performance and reaction time of subjects in the morning following the deprivation....
The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes
The purpose of this study was to determine the effect of one night's sleep deprivation on the anaerobic performance and reaction time of subjects in the morning following the deprivation. Subjects were measured for peak power, mean power and reaction time. It was concluded that short-term sleep deprivation has no effect on anaerobic performance, but negatively affects cognitive functions such as reaction time.
The effect of sleep deprivation on choice reaction time and anaerobic power of college student athletes
Asian J Sports Med. 2012 Mar;3(1):15-20. doi: 10.5812/asjsm.34719.
PMID: 22461961 / PMCID: PMC3307962 / DOI: 10.5812/asjsm.34719
Abstract
Purpose: The aim of this study was to determine the effect of one night's sleep deprivation on anaerobic performance and Reaction time of subjects in the morning of the following day.
Methods: Eighteen male college student athletes were studied twice in a balanced, randomized design. Subjects were measured for peak power, mean power and Reaction time.
Results: The performance showed no significant difference in both tests of anaerobic power (peak power, mean power) over the sleep deprivation period (P= 0.3; P= 0.4 respectively), but reaction time differed significantly from baseline (P=0.003). Results support the hypothesis that sleep serves a function of cognitive restitution, particularly in the maintenance of attentional mechanisms. In the light of the above considerations.
Conclusions: It was concluded that short-term sleep deprivation is not effective on anaerobic performance, but adversely affects cognitive function such as Reaction Time.
https://pubmed.ncbi.nlm.nih.gov/22461961/
Purpose: The aim of this study was to determine the effect of one night's sleep deprivation on anaerobic performance and Reaction time of subjects in the morning of the following day.
Methods: Eighteen male college student athletes were studied twice in a balanced, randomized design. Subjects were measured for peak power, mean power and Reaction time.
Results: The performance showed no significant difference in both tests of anaerobic power (peak power, mean power) over the sleep deprivation period (P= 0.3; P= 0.4 respectively), but reaction time differed significantly from baseline (P=0.003). Results support the hypothesis that sleep serves a function of cognitive restitution, particularly in the maintenance of attentional mechanisms. In the light of the above considerations.
Conclusions: It was concluded that short-term sleep deprivation is not effective on anaerobic performance, but adversely affects cognitive function such as Reaction Time.
https://pubmed.ncbi.nlm.nih.gov/22461961/