Sleep:
- sleep is a brain dump
- we run on a circadian clock
Good sleep:
- fall asleep within 30mins
- sleep through the night with brief awakenings
- refreshed within 1 hour of awakening (5-7 days of the week)
- shouldn’t need alarm clock
Sleep deprivation
- must be great than 30 hours to have impact on performance
- need 3-4 nights of bad sleep before performance is effected
- longer the event more effect on performance
- sleep deprivation increases pain sensitivity and vulnerability to pain
- pain can enhance arousal and disrupts sleep
Why don’t athletes sleep?
- use of phones
- temp of room
- fatigue, soreness, injury
- poor routine
- poor sleep hygiene
- sharing rooms
- using computers, tv, phones in bed
- competition timeshttps://www.ncbi.nlm.nih.gov/pubmed/8112265
- jetlag
- lack of understanding the importance of sleep
Recommendations
- the body likes routine
- napping late in day will effect sleep – better to get consistent sleep
- room temperature set for 19-21 deg
- plan fluid/food intake
- remove tv, computer, interenet from bedroom
- napping depends on if it interferes with night time sleep.
Infographic: ylmsportscience.com
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