THE SCIENCE OF SLEEP
B Y L E W I S C R A I G ( A PA M ) , M A S T E R S O F P H Y S I O T H E R A P Y
S
leep is an important part of recovery for any and every
athlete. We exist in a training world where there is a
delicate balance between training hard and recovering
to maximise performance, whilst also avoiding injury.
Monitoring our training volume is crucial, yet we must not neglect
the other important element in the equation: recovery.
“Why did I get injured?” is a question every athlete should ask.
When training volume is spot on, loads are well monitored, the
answer to the question can be because of poor recovery. Recovery
involves many different elements, of which one of the most crucial
is sleep.
Looking at the literature on the importance of sleep, there are
multiple studies linking sleep with injury or physical and cognitive
performance. shown to be negatively affected by insufficient sleep or sleep
restriction.
• A review by Watson (2017) reported increased sleep duration
and improved sleep quality in athletes were associated with
improved performance and competitive success. In addition,
better sleep may reduce the risk of both injury and illness in
athletes, not only optimizing health but also potentially enhancing
performance through increased participation in training • Napping – Useful, yet limit to 30 minutes and avoid in late
afternoon or early evening
• Milewski et al. (2014) found adolescent athletes who slept on
average less than 8 hours per night were almost twice as likely to
have had an injury compared with athletes who slept for more
than 8 hours. • Reduce worry and anxiety – psychological skills of relaxation,
goal setting, imagery, and self-talk have emerged as effective in
reducing anxiety. Use of relaxation techniques prior to bed such
as positive suggestion, and visualization are recommended as part
of the sleep routine to ensure a clear mind and relaxed state when
going to bed. Mobile apps that help people practice mindfulness
skills, for instance, might prove to be effective in enhancing mental
recovery (Birrer et al., 2012; Bird 2013).
• A systematic review by Bonnar et al. (2018) looked at several
interventions to improve performance, including sleep extension
and napping, sleep hygiene, and post-exercise recovery strategies.
Evidence suggests that sleep extension had the most beneficial
effects on subsequent performance.
• A review by Simpson et al. (2017) highlights that domains of
athletic performance (e.g. speed and endurance), neurocognitive
function (e.g. attention and memory), and physical health (e.g.
illness and injury risk, and weight maintenance) have all been
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So how do you optimise your sleep?
• Amount of sleep – a frequent generalisation is 7-9 hours,
although adolescents or those with heavy training may require
closer to 10 hours. Where possible see if you can extend your
sleep.
• Sleep habits - Maintain a regular routine of going to bed and
waking up the same times, avoid computer or television use in
bed, eliminate the bedroom clock and phone time, avoid coffee,
nicotine or alcohol just prior to bed.
• Recovery from Training or Competition – Strategies that reduce
muscle soreness, inflammation, and pain may allow for improved
sleep quality
If you are monitoring training load, great! If you add in great
recovery and sleep habits you will be well on your way to
minimising injury risk and maximising performance.