Exercise depletes energy, fluids, and breaks down muscle. Hydration and the right nutrition are only part of training and recovery. What athletes do in the moments during and immediately after competition also determines how quickly their bodies rebuild, replenish and recover. This helps maintain endurance, speed, and accuracy.
Some research suggests that sleep deprivation increases levels of the stress hormone, cortisol. Sleep deprivation has also been seen to decrease production of glycogen and carbohydrates that are stored for energy use during physical activity. In short, less sleep increases the possibility of fatigue, low energy, and poor focus at game time. It may also slow recovery post-game.
Getting enough sleep is a major part of reaching your goals and is key for optimal recovery. A research study showed 4 days of sleep restriction caused:
- Decreased max bench press
- Delayed visual/auditory reaction time, including slower decision making
- Impaired cognitive/motor function
- One full night of sleep loss = legally intoxicated
- 11% reduction in time to exhaustion = impaired endurance ability
- Increased risk of injury (related to less than 6 hours of sleep)
- 1 week of sleep loss = elevated cortisol levels which can interfere with tissue repair and growth (think about muscles healing)
Here are some tips to improve sleep:
Adults need 7-9 hours of sleep; Athletes need 8-10 hours of sleep. Consider yourself an athlete if you exercise for 1+ hours on most days of the week.
- Go to bed at a consistent time! This is especially important if you have varying morning schedules.
- Make sure your bedroom is quiet, dark and cool. Don’t be afraid to turn on a fan.
- If you’re having trouble falling asleep, get up to read for 15 minutes then try going back to bed.
- When eating close to bedtime, make sure your snack is 50/50 protein & carbohydrates (cheese & crackers, yogurt & granola).
- Naps can help! A study found a 30 minute nap following sleep loss improved an athlete’s 20m sprint time by .09 seconds. But don’t nap if you have trouble sleeping on a regular basis.
- Sip on a cup of warm milk; pairing it with a carbohydrate (like crackers) will enhance the effects.
- Limit your caffeine after 2pm.
So YES, athletes need more sleep. Remember we spend 1/3 of our lives sleeping, make it the best night’s sleep possible. Please visit Western Dairy Association for more information on snacks and eating for athletic performance.