Sleep for Athletes. How Much Sleep Are Athletes Getting? How Much Is Needed?

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1 Sleep for Athletes Lindsay Thornton How Much Sleep Are Athletes Getting? How Much Is Needed? 2 Broadly, adults need 5-10 hours of sleep per night Genes play a role short sleepers (consistently sleep under 6 hours per night with no health or performance decrements; approx. 3% of population) are RARE We don t know how much sleep athletes need Individual needs might vary according to sport demands and time in season 1

2 3 4 How Much Did YOU Sleep Last Night? 2

3 5 6 How Much Do We Sleep (On Average)? 3

4 7 Sleep Debt Your brain keeps track of how much sleep it is owed For at least 2 weeks, and at least 25 hours Mental performance on certain tasks can be predicted by size of sleep debt Physical performance suffers but takes longer 3 hrs of sleep for 3 days leads to lower max and sub max bench press, leg press and dead lift NASA Nap study shows sleeping for 15 minutes improves cognitive performance In spite of not improving alertness or attention 8 4

5 Sleep Extension 9 Stanford studies: 2 week baseline, 6 week extension, 2007 basketball, then swim, tennis, football. Goal of 10 hours of sleep for approximately 6 weeks Swimming (n=5 men and women)- Improved speed, reaction time, turn time and kick strokes..51 seconds faster in 15 meter sprint..15 faster off blocks,.1 second faster in turns, 5 kicks more in stroke frequency. Reduced daytime sleepiness, and POMS improvements in mood. Mah quaote many of the athletes in the various sports I have worked with, including the swimmers in this study, have set multiple new personal records and season best times, as well as broken long-standing Stanford and American record while participating in this study. Tennis- (n=5 women)- Improved sprint, accuracy.19.1 to 17.6 seconds in sprint time, improved valid serves from 12.6 to 15.6, hitting depth drill from to Football (n=7 men)- Improved speed. 20 yard shuttle time decreased from 4.71 to 4.61 seconds, and 40 yard dash decreased from 4.99 to Is Sleep Magic? No, but paying down sleep debt lifts physiological load, and improves performance Your brain keeps track of how much sleep it is owed For at least 2 weeks, and at least 25 hours Mental performance on certain tasks can be predicted by size of sleep debt 5

6 Sleep Extension with Stanford Men s Basketball (from 6.5 to 8.5 hours; Goal of 10) 11 Sleep Extension with Stanford Men s Basketball 12 Athletes reported they previously underestimated the amount of sleep they needed for peak physical and mental performance. During the two week base line, athletes reported 7.8 hours, but band clocked them in at 6.7 hours. Over the sleep extension weeks, athletes reported of 10.4 hours, and the band recorded 8.5 hours. They also reported that with more sleep they had: faster recovery time, better lift and cardio sessions, and fewer injuries 6

7 13 Sleep Protects Against Injury Evidence to injury claims in basketball Milewski et al. (2014) Chronic lack of sleep is associated with increased sport injuries in adolescent athletes. Those high school student athletes who reported at least 8 hours of sleep were 68% less likely to injure themselves playing sports than their peers who slept less than 8 hours (N=112, grades 7-12; additional injury risk with higher grade level; data collected over 21 months, 77% of students getting less than 8 hours per night). What Does Sleep Look Like in Student Athletes? 14 Student- Athletes have less time in bed and less sleep: Mah s basketball cohort had about 8 hours in bed with about 6.5 hours of sleep at baseline Suppiah et al. (2015). Asian adolescent high level athletes are getting 6.1 hours of sleep on weekdays and 7.1 hours on weekend. Social jet lag present (world wide phenomena amongst adolescents- assume collegiate populations as well)- later sleep-wake times on weekend; in excess of 1 hour. 7

8 15 AIS Swimmers: Training Jet Lag Sleep or Swim study- Sargent et al. (2014)-Early morning training severely restricts the amount of sleep obtained by elite athletes. 7 swimmers at AIS, 4 months prior to trials, two week high intensity training camp, 6 went on to compete in Beijing 2008 Games. 16 8

9 17 Speed, Energy Metabolism, Cortisol One night of sleep deprivation decreases treadmill endurance performance, even though runners perceived they were running just as hard. Nights with only four hours of sleep changes glucose metabolism and increases cortisol Cortisol is decreased through a full night s sleep 30 hours of sleep deprivation is associated with reduced levels of muscle glycogen and reduced sprint performance. Sleep and Health 18 Sleep predicts how long you will live, better than smoking, exercise, high blood pressure or cholesterol Those with 8 hours nightly live the longest Amount and quality of sleep prior to germ exposure/infection can determine whether or not you catch a cold. Sleep debt won t cause illness, but will make it more likely Natural killer cells (part of immune system) are reduced by 30% when you stay up until 3am (they bounce back if you catch up on sleep) *Staying up late to pack before flight might reduce immunity 9

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