Why Do ATHLETES Need Sleep?
1. Restore Muscle Growth
2. Protein Synthesis
3. Soft Tissue Repair/Stimulates Healing
4. Growth Hormone is Released
5. Chance to clear Adenosine (by products of brain cellular activity)
6. Boosts cognitive function (reaction time/hand eye coordination)
How Much Sleep Do ATHLETES Need?
1. 8-10 uninterrupted hours of sleep per day, dark quiet, cool temperature
2. 20 hours of sleep deprivation negative impact on academic and athletic performance
3. Sleep Debt: Negative Effect on cognitive function, mood, reaction time
What are the Effects of Lack of Sleep?
1. Results in decrease of metabolism of glucose, slower storage of glycogen (ENERGY)
2. Level of Cortisol Increases stress hormones that can slow down healing, increase the risk of injuries, and worsen memory. It also lowers levels of growth hormone that helps repair the body.
3. Effects decision making and reflexes. Studies have shown that athletes who don't get enough sleep are worse at making split-second decisions.
4. Weakening of Immune Systems
5.Memory Issues
6.Depression
7. Could Prevent an athlete from responding to heavy training and lead to overtraining and/or injury.
What Can Affect Sleep Patterns?
1. Stress/Anxiety
2.Alcohol/Drugs (THC) "Partying"
·Disturbs the deeper stages - REM Sleep
·Takes 2-3 days to fully recover
from 1 night of partying
·Suppression of Normal hormone Levels
·Limits ability to think, remember and
respond quickly.
·Limits Athletic and Academic Performance
·Reduces Testosterone Levels
·Decreases sleep quality
3. Overtraining
Tips for Quality Sleep (REM)
1. No caffeine
2. Turn off TV or bright lights.
3. Go to bathroom before bed. Can't sleep after 45 minutes. Read for 15 minutes and return.
4. Power Naps 20-30 minutes in afternoon. Any longer, than 30 minutes and you become sluggish.