SLEEP & ATHLETIC PERFORMANCE

Sleep is a key component of health and well-being. This is especially important for athletes of all ages, where sleep directly impacts an athlete’s ability to recover and regenerate after training and competition.

Three components of sleep are important for competitive success, health and well-being:

1.

Total sleep time = Amount (7+ hours for adults on a regular basis, 8 and 10 hours for teens)

Night-time sleep
Naps

2.

Sleep Quality = Poor Sleep

Primary sleep disorders (Sleep apnea, insomnia, restless legs syndrome)
Non-restorative sleep
Travel

3.

Sleep Timing = Circadian Factors

Delayed sleep phase syndrome (common in teens)
Jet lag
Travel

Barriers to sleep in athletes:

Athletes have been shown to poorly assess sleep quality, duration and need
Training volume and schedules (for example, late night ice time for hockey)
Competitions increase stress, affect mood, contribute to anxiety
Travel disrupts schedules and circadian rhythms
Academic pressures
Electronics use leads to less sleep time
Sleep disorders
- Estimated 14% of professional football players have
  sleep apnea
- Restless Legs Syndrome may affect 13% of marathon runners

Sleep is the foundation of recovery:

Leads to energy balance, appetite and weight control
Improves ability to be resilient
Keeps you healthy to train hard
Prevents overtraining
Improves focus/concentration
Improves recovery from injury
Improves reaction time and accuracy
Improves learning and flexible thinking

Coaches, parents and athletes should consider referral for sleep evaluation if you take longer than 30 minutes to fall asleep, wake up frequently at night and cannot get back to sleep, or do not feel refreshed within one hour of waking 5 out of 7 days or more.