Sleep and The Athlete KeyNote · 2019-05-29 · SLEEP ‘HYGIENE’ • Regular sleep/wake schedule...

S L E E P A N D T H E AT H L E T E

B Y K AT E B R I D L E R P S G T S L E E P S P E C I A L I S T & F O U N D E R

S L E E P H Q

A G E N D A

• O V E R V I E W : T H E S C I E N C E O F S L E E P - W H AT I S I T ?

• S L E E P A N D P E R F O R M A N C E

• R E C E N T S T U D I E S

• P R O B L E M S FA C E D B Y E L I T E AT H L E T E S

• H O W T O I M P R O V E S L E E P Q U A L I T Y

• Q & A S E S S I O N

A G E N D A

• O V E R V I E W: T H E S C I E N C E O F S L E E P - W H AT I S I T ?






W E E X I S T I N T H R E E S TAT E S O F B E I N G …

N O N - R E M S TA G E 1 ( N 1 )

• Sleeper is drifting into light sleep - ‘twilight zone’

• Brain waves become smaller and slower compared with wake

N O N - R E M S TA G E 2 ( N 2 )• Intermediate stage between light & deep sleep

• Brain waves become larger & slower with occasional fast bursts (sleep spindles) and isolated extra large waves (K complexes)

N O N - R E M S TA G E 3 ( N 3 )• Deepest stage of sleep AKA DEEP SLEEP/SLOW WAVE

SLEEP

• Brain waves are large & slow (known as delta waves)

R E M ( R A P I D E Y E M O V E M E N T ) S L E E P

• A.K.A. ‘Dream Sleep’ - bursts of rapid eye activity

• Highly active stage of sleep - brain waves faster - similar to those of wake (more ‘sawtooth’ in appearance)

Sawtooth wavesSawtooth waves

S L E E P C Y C L E S

9 0 M I N U T E C Y C L E S

A G E N D A







- L E E D E R E T A L L

“the new frontier in sport performance enhancement.”

SLEEP has been labelled as…

T H E C I R C A D I A N R H Y T H M

W H AT H A P P E N S D U R I N G S L E E P ?

• Growth hormone release (N3 aka Deep Sleep)

• Protein synthesis • Muscle growth & repair • Bone strengthening • Fat burning

• Testosterone release • Removal of cellular waste • Memory processing

(REM sleep)

T H E G LY M P H AT I C S Y S T E M

A M A C R O S C O P I C , F U N C T I O N A L WA S T E C L E A R A N C E PAT H WAY F O R T H E C E N T R A L N E R V O U S S Y S T E M ( C N S )

S L E E P A N D P E R F O R M A N C E

C E N T R A L N E R V O U S S Y S T E M ( C N S ) P L AY S K E Y R O L E :

• Coordination of bio-mechanical movements • Firing sequence of muscles • Reflexes and reactions • Memory and function of learned skills • Countless interrelated physiological functions centrally and peripherally

S L E E P A N D P E R F O R M A N C E

E N O U G H S L E E P D U R I N G O U R

2 4 H R S

O P T I M A L C N S F U N C T I O N R E L I E S O N :

A G E N D A







R E L E VA N T S T U D I E S

• 160 student athletes (individual and team) • Compared <8hrs & >8hrs sleep • <8hrs sleep = 1.7x more likely to have an injury • Reduced muscle recovery, reduced reaction times/spacial awareness

• 283 elite athletes • 63% reported poor sleep night prior to competitions • (Of those 63%) 82% issues falling asleep due to thoughts about

competition + anxiety

R E L E VA N T S T U D I E S C O N T.

• 11 of Stanford University’s Mens Basketball Team (mean age 19.4yrs)

• 4 weeks of 6-9hrs sleep/night (normal routine) followed by 5 weeks of extended sleep of 10hrs/night

• Results: • Faster sprint time: 16.2 secs (baseline) vs 15.5 secs (sleep

extension) • Improved shooting accuracy - 9% improvement for free-throw +

9.2% for 3-point field goal


Mah et al., 2011


• 57 Imperial College London Students - randomised into normal sleep and one night sleep deprivation (22 +/_ 4 yrs old)

• Reaction time and systolic blood pressure post-exercise were significantly increased following sleep deprivation

• Reaction times: 0.15±0.04 secs

• Systolic BP: 6±17 mmHg

• No significant findings in cognitive performance

A G E N D A







W H Y A R E E L I T E AT H L E T E S P R O N E T O P O O R S L E E P ?

T R A I N I N G S C H E D U L E

C O M P E T I T I O N S T R E S S /A N X I E T Y

M U S C L E S O R E N E S S /

PA I N

C A F F E I N E U S E

T R AV E L

A G E N D A







S L E E P ‘ H Y G I E N E ’

• Regular sleep/wake schedule - morning light exposure

• Ensure ‘sleep recovery room’ is cool (17-20 degrees C) tidy and with a comfortable bed/pillow

• Strictly avoid phones/screens 60 mins before sleep periods

• Keep phone (all tech) OUT of the ‘sleep recovery room’ when possible

• DARK room + Dawn light simulator alarms

• Magnesium Supplements (400-500mg/day 1hr before main nocturnal sleep period)

• Try not to rely on caffeine to ‘get you through’

N A P S A N D B I - P H A S I C S L E E P S C H E D U L E S

• 9 0 M I N U T E R U L E • K E E P I T R E G U L A R

P R E - C O M P E T I T I O N T I P S

• Gradual adjustment of sleep routine

• Write down your worries/make a to do list

• Progressive Relaxation/positive imagery

• Reduce body temperature - shower

• Melatonin for jet lag (1-3mg 60mins before bed)

• Travel with earplugs + dawn simulator + favourite pillow

• Black tape

S U M M A RY - K E Y TA K E AWAY N O T E S

• Value sleep! Consider it an important part of the training/recovery routine

• Work with your body’s circadian rhythm

• Consider Bi-phasic sleep - remembering the 90 minute rule

• Be prepared when travelling for competition

• Coaches should help teach the importance of sleep & assist with designing an appropriate sleep schedule for their athletes

T H A N K Y O U & S L E E P

W E L L !

A N Y Q U E S T I O N S ?

Sleep and The Athlete KeyNote · 2019-05-29 · SLEEP ‘HYGIENE’ • Regular sleep/wake schedule...

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Transcript of Sleep and The Athlete KeyNote · 2019-05-29 · SLEEP ‘HYGIENE’ • Regular sleep/wake schedule...