Sleep and Performance: An Integrated Perspective

Transcription

1 Sleep and Performance: An Integrated Perspective

2 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

3 One Third of your Life Sleep: Using one third of your life as a key to enhanced performance

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5 Are you choosing to underperform? We re teaching our players: Sleep is a weapon. Sam Ramsden, Dir. of Player Health and Performance, Seattle Seahawks There is no system in your body that is not affected by sleep Physical, psychological, chemical, emotional Sleep quality impacts everything The Performance Room

6 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

7 Phases of Sleep

8 Sleep Quality The key determinants of quality sleep include: Sleeping more time while in bed (at least 85 percent of the total time) Falling asleep in 30 minutes or less Waking up no more than once per night; and Being awake for 20 minutes or less after initially falling asleep.

9 Tips for Better Sleep 1. Establish a soothing pre-sleep routine 2. Unplug at least 1 hour before bed 3. Reduce caffeine intake 4 hours before bed 4. Don t go to bed on a full or empty stomach 5. Engage in regular exercise 6. Limit beverage consumption before bed 7. Keep your room quiet and dark 8. Invest in a comfortable mattress, pillow, and bedding 9. Go to sleep and wake up at the same time each day 10. Nap early, or not at all

10 Travel and Sleep Taking steps to minimize the impact that travel can have on sleep can prevent a decrease in performance

11 Travel and Sleep The sleeping environment should be respected by others to ensure that this area can be readily available for sleep. The sleep environment becomes more important and less stable when the athletes are travelling It is important for the athlete to have a routine for managing sleep disturbance when travelling. Coaches need to attend to preferences if possible when the athletes are travelling, sharing rooms and sleeping in suboptimal environments.

12 Are you getting enough sleep?

13 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

14 Sleep & Nutrition: Maximize your Performance with Better Sleep Routine Sleep is critical for performance restricting sleep to less than 6 hours per night for 4 or more nights has been shown to: - Disturb glucose metabolism - Impair immune function - Increase feelings of confusion - Increase feelings of fatigue - Impact recovery from training sessions (impair protein synthesis) Halson, 2014

15 Sleep & Nutrition- What s the connection? Leptin and ghrelin are hormonal regulators of food intake leptin exerting an inhibitory effect on food intake ghrelin being an appetite stimulating hormon Sleep deprivation results in decreased leptin and increased ghrelin levels Sleep deprivation also creates increased hunger and appetite, especially related to carbohydrate rich foods. Halson, 2014

16 What you eat at night can affect your Sleep Quality High carbohydrate foods (rice, potatoes, pasta, breads) may promote sleep but they should be consumed at least 1 hour before bed A diet higher in protein may result in improved sleep quality Diets high in fat may negatively influence total sleep time When you are on a restricted calorie diet, sleep quality may be disturbed Consuming alcohol can significantly reduce the duration of deep sleep- which critical for recovery (Rundell, 1972)

17 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

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19 Sleep, Well-Being, and Stress Sleep can help to balance moods and increase coping mechanisms This supports emotional well-being and healthy stress management A lack of sleep can increase stress. Stress can also make falling and staying asleep more difficult. This can lead to a negative impact on sleep Strategies such as meditation, breathing, and relaxation can help to reduce stress and make falling asleep happen more easily

20 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

21 Sleep and Sport Performance Effects of sleep on strength: -Submaximal prolonged strength efforts are more significantly effected than maximal efforts Effects of sleep on speed and endurance: -Sprint speed increases following periods of increased sleep -Levels of perceived exertion increase after sleep deprivation

22 Improved Sleep, Improved Performance Increasing the nightly sleep of year old varsity basketball players to at least 10 hours, for a duration of 5-7 weeks led to: faster sprint times, increased accuracy, and improved overall ratings of physical and mental well-being These results demonstrate a difference between how much sleep athletes actually get and how much sleep they need Increasing sleep time can lead to increased performance

23 Sleep and Injuries Injury rate increases when athletes are sleep deprived for even one night Athletes who are sleep deprived are more likely to get sick Growth hormone is secreted during sleep, so athletes who are sleep deprived are not growing or recovering optimally

24 Sleep Medical Considerations GETTING THE ATHLETE READY Nutrition Exercise and Conditioning Mental Preparation

25 How to Assess Sleep Tracking sleep through the use of sleep diaries can provide helpful information Bedtime, wake up time, total amount of sleep, perception of quality of sleep, and daytime fatigue can be reported

26 Sleep and Medical Disorders If you have established that the athlete is getting enough sleep but continues to complain of feeling un-refreshed it is important to pursue this with an assessment of the sleep environment and referral to the family physician to assess for sleep disorders and/or mood disorders.

27 Sleep Tips

28 Summary Sleep affects the body and mind, and can have a significant impact on a number of psychological and physiological functions Increasing sleep can help to improve sport performance There are a number of strategies that can be implemented to increase the quality and quantity of sleep

29 Questions?