Sleep and Sport Performance

Recent research suggests that sleep deprivation has a significant negative impact on various physiological systems such as cardiorespiratory, nervous and endocrine system crucial for sports performance. In contrast sleep extension has benefits for sports performance across a variety of sports (Chandrasekaran et al., 2020).

Below are ten tips to help you get consistent, good quality sleep to help your sports performance 

1. Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a sleep-conducive environment: Keep your sleeping area quiet, dark, and cool, and use comfortable bedding.
3. Limit exposure to screens: Turn off electronic devices, such as TVs, smartphones, and laptops, at least 30 minutes before bedtime.
4. Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep quality, so avoid consuming them before bedtime.
5. Exercise regularly: Regular physical activity can help improve sleep quality, but avoid intense exercise close to bedtime.
6. Relax before bed: Engage in relaxing activities, such as reading, listening to music, or taking a warm bath, to wind down before sleep.
7. Practice good sleep hygiene: Avoid napping during the day, avoid eating heavy meals before bed, and try to limit liquids before bedtime.
8. Use the bed only for sleep: Reserve your bed for sleep and sex to strengthen the association between your bed and sleep.
9. Manage stress: Try stress-reducing techniques, such as meditation, deep breathing, or yoga, to help manage stress and improve sleep.
10. Get evaluated by a healthcare professional: If you have persistent sleep problems, see a doctor or sleep specialist to determine if an underlying health condition is affecting your sleep.

Note: Everyone's sleep needs are different, so find what works best for you and stick to a routine that promotes good sleep hygiene.

You may also want to consult a professional before making any significant changes to your sleep routines. We have a number of excellent sport performance specialists who list their services on our directory. You can search for the sport performance specialist you need by location or specialism. You can find someone to help with your fitness, nutrition, injury and psychological aspects. 

References

Chandrasekaran, B., Fernandes, S., & Davis, F. (2020). Science du sommeil et performance sportive. Science and Sports. https://doi.org/10.1016/j.scispo.2019.03.006