Years ago hitting the gym and throwing around some steel was considered the most critical aspect of sports performance training. However, in more recent years a more comprehensive model of performance has developed based on decades of research on nutrition, sleep, psychology and several other critical components of an athlete’s training regimen. As a sports dietitian with an Exercise Science degree and CSCS, I focus mainly on food & supplements though I sometimes discuss training. But lately I’ve found that I’m also talking about the importance of sleep with my athletes. This topic comes up once I realize they are too tired to plan and prepare their food. Days of sleep deprivation also leads to poor food choices. If an athlete is tired and hungry, caring about good nutrition will be thrown on the back burner while finding food fast becomes the main priority. Quick and cheap turns into a double cheeseburger with fries. And, aside from failing to implement all aspects of their nutrition plan, skimping on sleep also interferes with an athlete’s training and performance. Studies show chronic sleep deprivation leads to:
- decreased sub max and maximal lifts in the weight room
- delayed visual and auditory reaction time
- slowed decision making
- impaired motor functioning
- reduced endurance
- increased fatigue, decreased energy
- exercise feels harder than it normally is (increased rating of perceived exertion)
- less efficient glucose metabolism
- reduced leptin and increased ghrelin
- decreased growth hormone secretion
- increased risk of injury
- elevated cortisol levels which may interfere with tissue repair and growth
- impaired insulin sensitivity in fat cells = more fat in your bloodstream (over time this may contribute to obesity, Type 2 diabetes and cardiovascular disease).
- decreased production of leptin, a protein produced in fat cells that tells your brain you have enough energy (fat) stored away so there’s no need to gorge yourself on food. Low leptin = you get hungry and eat.
According to research presented by Cheri Mah,a Stanford University sleep expert:
- one night without sleep is the equivalent of being legally intoxicated
- 4-5 hours of sleep for 4 days = 24 hours awake = legally intoxicated
- 4-5 hours for 10 days = 48 hours awake
Mah’s 8 Strategies to Improve Sleep and Recovery:
- Adults should aim for 7-9 hours of sleep. Athletes need 8-10 hours of sleep (and getting in bed at 10 and waking up at 6 doesn’t mean you are getting a full 8 hours since it takes a while to actually fall asleep).
- Establish a consistent sleep schedule.
- Sleep like a caveman. It should be dark, quiet and cool. All electronics should be off and silent (or program in numbers for emergency calls only and set your phone for these emergency calls). All small lights on electronics should be covered up as these can interfere with sound sleep.
- Adults should only sleep when tired. If unable to sleep after 45 minutes, it is wise to get up and do a non-stimulating activity for 15 minutes (reading) then return to bed.
- Establish a 20-30 min routine before bed that includes non-stimulating activity. No computers, TVs or video games.
- Refrain from alcohol which impairs your sleep quality and fragments sleep preventing the deep sleep that is so critical for recovery (this is why people complain of being exhausted the day after they drink).
- Avoid heavy food, any foods that could cause heartburn, spicy foods etc.
- Take 20-30 minute power naps and pre-game naps (unless these interfere with the ability to sleep at night). Mah has found this improved alertness by 54%, improved performance by 34%
Matthew Edlund, M.D. takes it even further with the notion of morning people performing better during the day, night owls performing better at night, and both having to combat jet lag (each 1 hour time zone change takes a person 1 day to adjust; this is why West Coast teams beat East Coast NFL teams on Monday Nights). Check out Edlund’s article here. Sleep affects several aspects of training and performance (as well as body weight). Any athlete who wants to feel their best and reach peak performance should take a comprehensive approach to training which includes sound sleep habits.