Sport / Præstation
En god søvn og døgnrytme er blevet vigtige for eliteatleter i kampen om succes. Det er under søvnen, at kroppen restituerer og genopbygger efter en træningsdag eller en kampdag. Eliteatleter er ligesom resten af befolkningen udsat for påvirkninger, der følger af at leve i en moderne verden. PC'er, tablets, smartphones og TV kombineret med LED-belysning, påvirker i høj grad døgnrytmen og evnen til at falde i søvn. En god søvn kan være afgørende for, om man vinder eller taber i en konkurrence.
Beskrivelse
Sport og søvn
En god søvn er ikke kun ekstremt vigtig for eliteatleter, men også motionister, der ønsker en præstationsforbedring.
Søvnen er medvirkende til optimering af træningsresultater, forebyggelse af skader, præcision, hurtigere restitution, bedre koncentration, hurtigere reaktionstid, bedre indlæringsevne og parathed.
Hvis man som sportsudøver ikke sover nok om natten, eller har en dårlig søvnkvalitet med mange opvågninger, kan det stoppe de mange mentale og fysiologiske processer, der foregår om natten.
I den første del af søvnen genopbygges de skader og slid, som kroppen har været udsat for i løbet af dagen. Det er også her, energien genoplades og vigtige hormoner, såsom væksthormoner, frigives. Derefter opbygges den psykologiske og kognitive del, herunder indlæringsevnen og hukommelsen.
Eliteatleter skal fokusere betydeligt på deres søvn og indarbejde den som en strukturel del af deres dag. Så opnår de optimale forudsætninger for at optimere deres præstationer. Her er det vigtigt at vide, at det tager tid at opbygge gode søvnvaner, og der kan gå lidt tid, før resultaterne kommer. Det er med andre ord ikke nok bare at sove godt en eller to nætter før en konkurrence.
Som eliteatlet kan den gode søvn blive udfordret af sene kamptider og det skarpe lys på stadioner, som hæmmer produktionen af kroppens naturlige søvnmiddel, melatonin. Udfordringen kan også ligge i de rejser, der skal foretages på tværs af tidszoner. Det er her, jetlag kommer ind i billedet.
Sport og søvnbriller
En kombination af søvnbriller og eventuel lysterapi kan hjælpe elitesportsudøvere med at regulere deres døgnrytme og søvnmønster, så de kan sove ordentligt om natten og føle sig friske og velforberedte til næste morgen. Når man bruger søvnbriller, tror hjernen, at det er nat og starter produktionen af signalstoffet melatonin. Som et resultat falder man nemmere og hurtigere i søvn end ellers.
Som udgangspunkt bør man bruge lysterapi hver morgen, 7 dage om ugen for at nulstille døgnrytmen.
Om aftenen bruger man søvnbriller 1 til 2 timer, før man vil sove. Her skal man forsøge at tilpasse den tid, man bruger søvnbrillerne. Hvis man falder for hurtigt i søvn i forhold til det planlagte tidspunkt for at falde i søvn, skal man reducere den tid, man bruger brillerne. Den samme fremgangsmåde gør sig gældende, hvis man ikke kan falde i søvn, selvom man har brugt søvnbriller. Her skal man øge den tid, man bruger søvnbrillerne.
Jetlag og søvnbriller
Når eliteatleter skal rejse på tværs af tidszoner, risikerer de jetlag, som typisk viser sig i træthed, fordøjelsesbesvær, søvnproblemer, koncentrationsbesvær, dårligt humør, mindre energi og generel utilpashed. Det er ikke et godt udgangspunkt for deltagelse i konkurrencer.
Jetlag opstår når man krydser flere tidszoner i løbet af forholdsvis kort tid. og særligt når man flyver mod øst. Det skyldes, at kroppens indre ur er tilpasset den sædvanlige tidszone.
Søvnbriller kan reducere den tid, det normalt tager at tilpasse sig en ny tidszone.
Ved at bruge en kombination af søvnbriller og eventuelt et lysvisir på afrejsedagen og eventuelt den efterfølgende dag efter et simpelt skema, kan man reducere symptomerne på jetlag markant. Dette sikrer, at man får mest muligt ud af sin rejse.
Hvis man bruger søvnbriller, tror kroppen, at det er nat, og produktionen af melatonin, kroppens naturlige søvnhjælp, starter. På den måde kan man selv regulere starttidspunktet for melatoninproduktionen.
Det er faktisk relativt nemt at håndtere overgangen til den nye tidszone og fjerne det meste af det ubehagelige ved jetlag. Alt afhænger af at kende det præcise tidsrum til enten at undgå lys eller at opsøge lys på afrejsedagen og eventuelt den følgende dag. At opsøge eller undgå lys på de forkerte tidspunkter kan forværre jetlag.
På baggrund af nogle få konkrete oplysninger om rejseplaner og individuelle sovemønstre kan eliteatleten på denne hjemmeside få adgang til en Jetlag Guide med instruktioner om, hvornår han/hun henholdsvis skal opsøge og ikke opsøge lys.
Når instruktionerne siger, at man skal opsøge lys, bør man bruge tid udendørs, hvis det er muligt, da indendørs belysning normalt ikke er stærk nok til at nulstille det interne ur. Hvis det er mørkt udenfor, dårligt vejr, eller du sidder på flyet, kan man bruge et lysvisir for at opnå den nødvendige stimulering.
Når Jetlag Guiden oplyser, at man skal undgå lys, skal man omvendt om muligt bruge tid indendørs i et mørklagt rum. Hvis rummet er oplyst eller sidder man i flyet med lyset tændt, kan man bruge søvnbriller til at opnå den nødvendige stimulering.
Bruger man vores Jetlag Guide og en kombination af søvnbriller og eventuelt lysvisir, kan man omstille sig til en ny tidszone indenfor 1-2 dage i stedet for den normale uges tid eller mere.
Forskning vedrørende sport og præstation
Oversigt over indvirkningen af søvn ved optimal ydeevne, immunsystemfunktion og skadesrisikoreduktion hos atleter: En narrativ gennemgang
Søvn er afgørende for en række fysiologiske og mentale funktioner hos professionelle atleter. Der er bevis for, at atleter kan opleve lavere kvalitet og mængde af søvn. Mens tilstrækkelig søvn...
Oversigt over indvirkningen af søvn ved optimal ydeevne, immunsystemfunktion og skadesrisikoreduktion hos atleter: En narrativ gennemgang
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/
Dæmp lys, sov godt og vågn frisk op - Søvnoptimering hos atleter ved hjælp af lysregulering
På trods af et forhøjet restitutionsbehov tyder forskning på, at atleter ofte får relativt dårlig søvn. Denne undersøgelse undersøgte, om en kombination af faste søvnskemaer fører til mere konsolideret søvn....
Dæmp lys, sov godt og vågn frisk op - Søvnoptimering hos atleter ved hjælp af lysregulering
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/
Søvnmangel reducerer genopretningen af muskelskade forårsaget af højintensiv træning ved forsøg med mus.
Søvn er afgørende for at forbedre atleternes præstationer. Undersøgelsen evaluerede effekten af søvnmangel på genopretningen af muskelskade induceret af højintensiv træning i et forsøg med mus. Højintensiv træning kan forårsage...
Søvnmangel reducerer genopretningen af muskelskade forårsaget af højintensiv træning ved forsøg med mus.
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/
Begrænsning af kortbølget lys om aftenen for at forbedre søvnen hos rekreative atleter - En pilotundersøgelse
Søvn er afgørende for restitution og erhvervelse af færdigheder hos atleter. Blåt (kortbølgelængde) lys, som udsendes af elektroniske skærme, betragtes som en potentiel søvntyv, da det undertrykker sædvanlig melatoninsekretion. Blokering...
Begrænsning af kortbølget lys om aftenen for at forbedre søvnen hos rekreative atleter - En pilotundersøgelse
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/
Søvn, sport og hjernen
Erkendelsen af, at søvn er et grundlag for atletpræstationer vokser i eliteatletarenaen og ved præstationsforskning. Søvn har en rolle i præstation, sygdom, skade, stofskifte, kognition, hukommelse, indlæring og humør. Eliteatleter...
Søvn, sport og hjernen
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/
Professionelle atleters søvn: Underudnyttet potentiale til at forbedre sundhed og ydeevne
Genopbyggende søvn kan betragtes som vigtig for atleters succesfulde restitution og præstationer. Denne undersøgelse havde til formål at evaluere søvnkvaliteten og forekomsten af søvnforstyrrelser samt virkningen af en struktureret søvnrådgivningsprotokol...
Professionelle atleters søvn: Underudnyttet potentiale til at forbedre sundhed og ydeevne
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/
Optimering af søvn tilt maksimering af ydeevnen: implikationer og anbefalinger til eliteatleter
På trods af en voksende mængde litteratur, der viser en positiv sammenhæng mellem søvn og optimal præstation, har atleter ofte lav søvnkvalitet og -kvantitet. Utilstrækkelig søvn blandt atleter kan skyldes...
Optimering af søvn tilt maksimering af ydeevnen: implikationer og anbefalinger til eliteatleter
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/
Effekten af søvnmangel på valgreaktionstid og anaerob kraft hos universitetsstuderende atleter
Formålet med denne undersøgelse var at bestemme effekten af en nats søvnmangel på anaerob præstation og reaktionstid for forsøgspersoner om morgenen den følgende dag. Forsøgspersoner blev målt for spidseffekt, middeleffekt...
Effekten af søvnmangel på valgreaktionstid og anaerob kraft hos universitetsstuderende atleter
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/