Sleep for Peak Performance
By David Kathmann, MS, RSCC,
CSCS, NSCA-CPT
Written on June 29, 2014
Sleep is essential in recharging
the body. Sleep allows
the body to repair itself from the wear and tear of the day, as well as help
the mind organize thoughts and improve cognition. This is especially true for
athletes. Athletes push their bodies daily in order to perfect their skills and
succeed in their chosen sport. Sleep helps muscles repair and grow, improve the
immune system, allow recovery of the nervous system, help regulate homeostasis
(i.e. blood glucose), organize thoughts and skills developed during the day,
and improve one’s mood state. For the general population, it is suggested to
get 7 to 8 hours of sleep per night, but for athletes to perform at
their peak, 9 or more hours may be necessary.
A study in
the Sleep journal conducted on Stanford basketball players found that extended
sleep improved sprint times, shooting accuracy, percentage of shots made,
reaction time, and mood-state (i.e. improved vigor and decreased fatigue and
depression; 2). The players reported being in bed for 10 hours, but actual
sleep (measured via an actigraphy; think Fitbit watch) was, on average, 8.5
hours.
Napping for
20-30 minutes in the middle of the day after a night of partial sleep
deprivation (i.e. four hours of sleep) can help improve performance (i.e.
sprint performance and alertness). However, napping should not be relied upon
as a main form of sleep.
Quality
sleep and sleep duration is essential to help an athlete achieve peak
performance. Focus should be put on trying to get at least 9 hours of sleep a
night. The exact amount of sleep may vary between each individual athlete and
each athlete should make note of how much sleep is required to feel and perform
at their best (i.e. alert, reduced fatigue, improvement in performance
standards, and ability to recover day-to-day). Use the chart below for strategies to help in achieving those quality 9 hours of sleep.
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Source (1) – Bird, S.P. Sleep, Recovery, and Athletic Performance: A Brief
Review and Recommendations.
Strength Cond. J. 35(5):45, 2013.
1. Bird,
S.P. Sleep, Recovery, and Athletic Performance: A Brief Review and
Recommendations. Strength Cond. J. 35(5):45,
2013.
2. Mah,
C.D.; Mah, K.E.; Kezirian, E.J.; and Dement, W.C. The Effects of Sleep
Extension On The Athletic Performance of Collegiate Basketball Players. Sleep 34(7):943-950, 2011.
