Dont leave out one of the most important factors to any athletes lifesleep
The modern elite athlete knows that physical conditioning and good nutrition are critical in reaching peak athletic performance however sleep while often overlooked plays an equally important role In recent years its become clear that the quality and quantity of sleep obtained by elite athletes can be the edge between winning and losing on game day
Five areas sleep has the greatest impact on athletic performance
1 Improved reaction times
Elite athletes cant spare even fractions of a second to react to a play unfolding in front of them Sleep deprivation is known to reduce reaction times significantly Even a single all nighter can reduce reaction times by more than 300 not to mention recovering takes several days Studies have shown even a surprisingly low level of fatigue can impair reaction times as much if not more than being legally drunk¹
Its surprising to hear that being awake for 22 hours straight can slow your reaction time more than four drinks can² Clearly there are physiological differences between being intoxicated and being fatigued however if an athlete wouldnt reasonably expect to have peak reaction times after putting back four beers they cant expect to perform their best on less than a full nights sleep either
Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication
Williamson A Feyer A 2000
How awake are you
Hardvard Medical
2 Reduced injury rates improved overall health
A University of California study concluded that injury rates in youth athletes increased during games that followed a night of sleep fewer that 6 hours¹ Another study looking at injury rates in high school athletes found that sleep hours was the strongest predictor of injuries even more so than the hours of practice²
Why is this the case As we explored in the first point fatigue affects reaction time A tired athlete is slower to react to a potential hit on the ice the field or the court Secondly fatigue affects the bodys immune system making players more susceptible to illness Thirdly shorter sleep periods dont provide the body with sufficient time to regenerate cells and repair from the abuse of workouts games and daily activities Over time game earned injuries health issues and the inability to fully recover can wear on an athlete and contribute to more time spent on the sidelines
If you told an athlete you had a treatment that would reduce the chemicals associated with stress that would naturally increase human growth hormone that enhances recovery rate that improves performance they would all do it Sleep does all of those things
Sports related injuries in youth athletes is overscheduling a risk factor
Luke A et al 2011
Chronic lack of sleep is associated with increased sports injuries in adolescent athletes
Milewski MD et al 2014
How sleep deprivation decays the mind and body
The Atlantic
3 Longer playing careers
Beyond acute injuries one recent study on MLB players has shown fatigue can shorten the playing careers and therefore income of professional athletes We were shocked by how linear the relationship was said the principal investigator W Christopher Winter MD medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville Va It is a great reminder that sleepiness impairs performance From a sports perspective this is incredibly important What this study shows is that we can use the science of sleep to predict sports performance¹
Studies link fatigue and sleep to Major League Baseball MLB performance and career longevity
Winter C MD
4 Better accuracy faster sprint times
Sleep is crucial to the bodys physiological biochemical and cognitive restoration Cheri Mah a researcher at Stanford conducted a sleep extension study with the universitys mens basketball team After maintaining a normal sleep schedule for 4 weeks to establish a baseline players from the team went through a 7 week sleep extension period Over this time the players obtained as much nighttime sleep as possible with 10 hours being the goal The results
Measures of athletic performance specific to basketball were recorded after every practice including a timed sprint and shooting accuracy Subjects demonstrated a faster timed sprint following sleep extension Shooting accuracy improved with free throw percentage increasing by 9 and 3 point field goal percentage increasing by 92 Improvements in specific measures of basketball performance after sleep extension indicate that optimal sleep is likely beneficial in reaching peak athletic performance
Similar performance improvements after sleep extension have been seen in tennis players swimmers weightlifters and more
The effects of sleep extension on the athletic performance of collegiate basketball players
Mah C et al 2011
Ongoing study continues to show that extra sleep improves athletic performance
Mah C et al 2008
The effect of partial sleep deprivation on weight lifting performance
Reilly T Piercy M 1994
5 Fewer mental errors
Sleep loss impairs judgement Studies have shown motivation focus memory and learning to be impaired by shortened sleep Without sleep the brain struggles to consolidate memory and absorb new knowledge Past studies have shown that sleep loss impairs the frontal lobe of the brain and has negative effects on decision making such as sensitivity to risk taking moral reasoning and inhibitions¹
On the field one study has shown that MLB players show decreased plate discipline as the season progresses² Meaning the number of times a batter swings at a ball outside of the strike zone increases While common logic would predict that plate discipline would improve over the season as players had more practice and at bats the opposite was shown to be true MLB players consistently showed better judgement at the beginning of the season than at the end The suspected cause Mental fatigue during an arduous 162 game season
A team that recognizes this trend and takes steps to slow or reverse it by enacting fatigue mitigating strategies especially in the middle and late season for example can gain a large competitive advantage over their opponent
Scott Kutscher MD Principal Investigator
The sleep crisis and the science of slumber
Macleans
Final thoughts
For all of us sleep is an important component of maintaining optimum health For elite athletes however sleep becomes a crucial pillar of success Reaction times and motor function motivation focus stress regulation muscle recovery sprint performance muscle glycogen glucose metabolism memory and learning injury risk illness rates unwanted weight gain sleep or lack thereof plays a part in all of these things And sleep as more and more athletes are learning has a big impact on performance wins and losses
Were teaching our players Sleep is a weapon
Sam Ramsden Dir of Player Health and Performance Seattle Seahawks
