Sleep, Athletic Performance And Recovery

Sleep, Athletic Performance and Recovery

 

Along with regular exercise and diet, sleep is also an important factor in a healthy lifestyle.
Sleep allows your heart rate to slow down and rest, tissues can repair and production of cytokines and other hormones to help prevent illness and infections.

Sleep is directly associated with a decline in cognitive function if you are not properly resting. It helps in the process of retaining memories as well as overall mood.

“How Does Sleep Affect Athletic Performance?

  • A Stanford study of men’s basketball players who extended their sleep to 10 hours a night found several positive outcomes. The players ran faster in both half-court and full-court sprints. Their shooting improved by at least 9%  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source for both free throws and three-point shots. The athletes also reported improved physical and mental well-being.

  • Male and female swimmers who extended their sleep to 10 hours also saw many performance improvements. Reaction times off diving blocks were faster  Trusted SourceNational Library of Medicine, Biotech InformationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.View Source , turn times were improved, and kick strokes increased. Times swimming a 15-meter sprint also improved. Additionally, these athletes experienced improved mood and decreased daytime sleepiness and fatigue.

Another aspect of sleep quality that people and athletes may consider is also Jet lag.
Stay hydrated and eat on the destination time to help adjust your internal circadian cycle


https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep

Laura Hobson