Sleep In Athletes
Introduction
Sleep is one of the most important aspects of our lives. It drives us daily and allows us to function, carrying out basic tasks at every moment. In the world of sports, sleep plays a major role in determining an athlete’s performance. With proper rest and recuperation, athletes can live up to and reach their maximum potential. Let’s dive into the biology behind sleep and how it plays an overwhelming role in athletic performance and quality of life.
The sleep cycle consists of many stages, specifically split into REM (rapid eye movement) and non-REM categories. Our brains stay active during REM sleep to preserve memories and maintain cognitive function. Conversely, during non-REM sleep, our bodies enhance physical restoration. For athletes in particular, REM sleep is crucial for the release of growth hormone-stimulating muscle repair. Furthermore, the body’s immune system is also restoring itself during deep sleep, which helps prevent illness and injury during physical activity.
Cognitive Function and Decision-Making
Sports are filled with split-second decisions and constant thinking. The human body gains its cognitive function by utilizing sleep. Multiple studies have demonstrated sleep deprivation’s direct correlation to impaired attention and lacking reaction time. These compromises can severely hurt an athlete’s performance and lead to inadequate performance.
Emotional Regulation and Stress Management
Sports are a field of emotion. There are times when you can’t contain your happiness following victories. But there are also times that appear like perpetual sadness strikes after a loss. This wide spectrum of emotion naturally induces human stress, and we need to find a way to regulate that stress before it becomes unhealthy for our bodies. Sleep is how we counter that. Various neurotransmitters and hormones are completely shut off during sleep so that they can relax and function at full potential the following day. Over time, lack of sleep has been associated with anxiety, irritability, and depression in athletes.
Sleep Hygiene Practices for Athletes
With all these factors looming around, some questions about how athletes can get effective sleep each night may still linger. The first thing anyone can do is to maintain a healthy sleep schedule with at least eight hours per night. Consistency is key, and following a routine your body is used to will tremendously assist your performance the following day. Second is sleeping in a dark and quiet environment. Sleeping quickly helps athletes reduce pressure and stress, especially before a big practice or game the next day. Last but not least is staying off electronics right before bed. Electronics emit blue light, which can severely detriment your sleep schedule and harm your physical performance. Try to aim for about thirty minutes without electronics before sleeping.
Case Study: Roger Federer
Roger Federer is a professional tennis player. Over the course of his career, he has racked up 20 Grand Slam singles titles, placing third all-time. Federer says the secret behind his success is simply sleep. He reported a whopping 11-12 hours of sleep per night.
“Yeah, I sleep a lot. I love to sleep. I probably sleep around, I don’t know, 9 to 13 hours if I can. It’s a lot. I really like it,” he states, “I think it’s the best recovery that you can have. You know, I actually think the muscles relax, everything relaxes when you sleep.”
Now in the world of retirement, Federer can relax even more since his tennis career is over. But as a player, he will never forget the importance of sleep on his performance and all the accolades it helped him achieve.
Conclusion
Athletes sometimes get so hooked on the realm of physical training that they forget about the fundamental value of sleep in our lives. It’s the way our bodies restore their full potential. It’s the bridge to traversing the demanding world of athletics. Always remember that sleep comes first, and prioritizing sleep is the most efficient way to elicit your greatest talents and ability.
Sources
“Billionaire Roger Federer’s 20-Year-Old ATP Fanboy Unabashedly Discloses Trait That Falls Exactly in Line with That of His Idol - ‘Everything Relaxes..’” EssentiallySports, 4 June 2023, www.essentiallysports.com/atp-tennis-news-identifying-idol-roger-federers-striking-habit-twenty-year-old-holger-rune-follows-the-same-style-as-he-makes-unabashed-confession-everything-relaxes/.
“How Sleep Affects Athletic Performance.” Sleep Foundation, 13 Dec. 2023, www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep.
Medicine, Division of Sports. “Sleep and Athletic Performance : Current Sports Medicine Reports.” LWW, journals.lww.com/acsm-csmr/fulltext/2017/11000/sleep_and_athletic_performance.11.aspx#:~:text=In%20addition%2C%20better%20sleep%20may,through%20increased%20participation%20in%20training. Accessed 28 Jan. 2024.