
THE IMPORTANCE OF SLEEP
1. Develop a routine of things to do before bed.
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2. Go to bed and wake up at the same times every day.
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6. Reduce temperature in bedroom to below 70ï‚° F
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7. Make bedroom as dark as possible (Use dark curtains, sleep mask or blankets over the window)
3. Avoid caffeinated beverages after 3pm
4. Get 8-10 hours of sleep every night
5. Eliminate outside noise/light (Turn off television/radio)
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​Sleep is probably the most important recovery strategy for athletes of all sports. To maximize the benefit, it is very important to consistently achieve sleep quality and quantity. In other words, and athlete must get the right amount of restful sleep without interruptions. During sleep, growth hormone is released from the brain and plays an important role in muscle growth and repair as well as metabolism. Growth hormone is released multiple times throughout the day but the largest release occurs within the first hour of falling asleep.
By ignoring the importance of adequate sleep quantity, athletes can create a sleep debt. This debt can be accumulated night after night if the athlete continues to get less than 8 hours of sleep. Research suggests that an athlete with a 24hr sleep debt may exhibit the same effect as someone with a .096 blood alcohol level, which is above the legal level to operate a motor vehicle in most states. Other research highlights the importance of consecutive days of adequate sleep with increases in performance markers such as 15 meter sprint, reaction off the blocks, kick speed, and decreased turn time (swimming). Similar research suggests improvements in sprinting, free throw percentage, mood and overall energy. In other words, the better you sleep the better you perform!
Researchers speculate that deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover. Studies show that sleep deprivation slows the release of growth hormone. Sleep is also necessary for learning a new skill, so this phase of sleep may be critical for some athletes.
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How Much Sleep Do You Need?​
Research shows that as little as 20 hours of sleep deprivation can have a negative impact on sports performance, particularly for power and skill sports.
Sleep experts recommend seven to nine hours of daily sleep for adults, and nine to ten hours for adolescents and teens. You can estimate your own needs by experimenting over a few weeks.
• Make sleep a priority in your training schedule.
• Increase your sleep time several weeks before a major competition.
20-30 MIN POWER NAPS ARE AWESOME
SLEEP STRATEGIES
