Sleep is a special state, required for body restitution & tissue repairs (Horne et al. 1981). Elite athletes are constantly pushing their bodies to the limit, therefore sleep, rest and recovery are vital for optimal performance. As well as injury prevention and mental resilience. Understanding the importance of sleep can help athletes maximise their potential and maintain peak performance levels.
Reference – Horne JA, “The Effects of Exercise Upon Sleep: A Critical Review.” Biol Psychol. 1981. Jun;12(4):241-90
Physical recovery & performance
A key benefit of sleep is its role in physical recovery. During your sleep, the body undergoes various processes that repair tissues, build muscle, and strengthen the immune system. As an elite athlete, training and match day often involves intense physical exertion, therefore making this recovery process crucial.
The growth hormone that plays a key role in muscle growth and repair, is predominantly secreted during deep sleep. This hormone helps repair damaged tissues and build new muscle fibres, which are essential for athletic performance. Additionally, sleep helps replenish glycogen stores, the primary energy source for muscles during high- intensity activities. These recovery processes can become compromised if adequate sleep isn’t achieved, therefore leading to decreased performance and an increased risk in injury.
Cognitive Function and Skill Acquisition
Sleep is also vital for cognitive function, which impacts an athlete’s ability to learn new skills, make quick decisions, and maintain focus during competition. While sleep is present the brain draws on memories and processes information, during REM (Rapid Eye Movement) phase. This process is vital in athletes being able to retain skills and strategies they practice.
In the absence of effective sleep, the detrimental consequences on cognitive function, mood, daytime sleepiness, and traditional performance indices such as reaction time and learning and memory tasks (Dinges et al., 1997; Carskadon & Dement 1981; Van Dongen et al., 2003).
Reference – Carskadon MA, Dement WC. “Cumulative Effects of Sleep Restriction on Dynamic Sleepiness. Psychophysiology 1891;18:107-13.
Dinges DF, Pack F, Williams K, et al. “Cumulative Sleepiness, Mood Disturbance, and Psychomotor Vigilance Performance Decrements During a Week of Sleep Restricted to 4-5 hours per night. Sleep 1997;20:267-77.
Injury Prevention
Inadequate sleep has been linked to a higher risk of injuries in athletes. When the body does not get enough rest, the immune system weakens, and the body’s ability to repair itself is diminished. This increases the likelihood of injuries such as muscle strains, ligament tears, and other overuse injuries. Additionally, sleep deprivation can impair coordination and balance, further increasing the risk of accidents during training and competition.
A study conducted by Van Ryswky et al., on adolescent athletes found that those who slept less than eight hours per night were 1.7 times more likely to suffer an injury to those who slept eight hours or more. This statistic underscores the importance of prioritising sleep to enhance injury prevention strategies.
Reference – Van Ryswyk E, Weeks R, Bandick L, O’Keefe M, Vakulin A, Catcheside P, Barger L, Potter A, Poulos N, Wallace J, Antic NA. “A Novel Sleep Optimisation Programme to Improve Athletes’ Well-being and Performance. Eur J Sport Sci. 2017 Mar;17(2):144-151
Mental Health & Emotional Well-being
Mental resilience and emotional well-being are crucial for elite athletes who face intense pressure and high expectations. Sleep plays a significant role in regulating mood and emotional stability. Lack of sleep can lead to increased stress, anxiety, and depression, which can severely impact and athlete’s performance and overall quality of life.
By getting the required amount of sleep, will aid the production of cortisol, a stress hormone. High levels of cortisol can lead to increased stress and anxiety, therefore negatively affecting performance and recovery. By prioritising sleep, athletes can maintain emotional balance, and handle pressure more effectively. This is key as elite sports results can be defined by small margins.
Conclusion
For elite athletes, sleep is a crucial component of their training routine. As it facilitates physical recovery, enhances cognitive function, prevent injuries, and supports mental health of athletes. By prioritising sleep and adopting good sleep practices, athletes can ensure they perform at their best and maintain their overall well-being. Recognising the profound impact of sleep can be the key to unlocking an athlete’s full potential, both on and off the field. Remember here at Martel Performance we aim to focus on improving “Your Health, Your Fuel, Your Recovery”