How Sleep Deprivation Affects Performance in Athletes

Sleep deprivation can cause poor performance on the job and in school, so it’s no surprise that it would affect an athlete’s performance as well.  Sleeping enough every day is what provides the body an opportunity to recharge, refuel, and keep things running properly.  Getting less than the optimal amount of sleep can cause glucose metabolism to slow and also causes a rise in cortisol, a stress hormone that is present in the body.  Higher levels of Cortisol have been linked to problems such as slow recovery for athletes and it will affect their memory and even insulin resistance.

 

What is the right amount of sleep?

So how much sleep is too much and what is not enough?   Typically the ideal amount of sleep for the average active person will be about 8 hours per night.  A high performance athlete should probably plan on adding an hour or two to that number.  More sleep time provides the athlete’s body with additional recovery time which is extremely important with the stresses they put on their bodies every day.

Less than 8 hours and the athlete will feel it in reduced strength and impaired speed.  When the body and mind is sluggish from lack of sleep, it’s easier to make mistakes, which can cause an increase in the possibility of injuries.   This doesn’t mean that if you lose sleep one night that your performance is shot, the effects of sleep deprivation increase with the length of time the athlete is losing sleep, but ideally, preparing for great performance includes food, hydration AND sleep.

Making sure that the sleep you get is good quality sleep

Sleep that is interrupted a lot doesn’t count as good quality.  When it comes time to go to bed and get those recovery Zzzzzz there are a few things you can do to make sure that you’re not only getting quantity but quality:

Especially in the summer time, the heat can play a part in not getting a good quality sleep.  If you have central AC, turn it down to 65-68 at night. This will enable you to fall asleep faster and the sleep you get will be sounder as well.  If that proves to be too cold, try it a degree or two higher until you find the perfect sleeping temperature for you.

Getting into a regular routine for going to bed can prime the body for sleep. Take a warm bath or shower, drink some tea or warm milk or hot cocoa, and then put on some soft music or light TV.  If you do the same thing each night right before bed, your body will get into the habit of calming down and getting ready to sleep.   It is always better to avoid playing video games, getting online or even watching a serious drama or action movie when you want to settle down and get a good night’s sleep.  The video games and exciting story lines will make it almost impossible to settle down and truly rest.

Avoiding excessive caffeine right before bed is also a good idea when you want to get a good night’s sleep. Caffeinated drinks such a soda and coffee can have a stimulant-like effect on the body making good sleep impossible.  Caffeine doesn’t affect everyone this way, but it’s always better to keep the bedtime drinks something that will help you sleep instead of taking the chance.

Alcoholic beverages are also not a good idea before bed.  Even one or two glasses can cause very restless sleep, decreased R.E.M sleep and tends to cause you to wake up a lot throughout the night.

Following these tips can help you get the best sleep possible each night and will aid in the recovery of your body, as well as keep your performance high the way you want it to be.  One or two late nights won’t ruin your game, but making getting good sleep a priority will definitely help you be at your best when match time comes.