Athletes from the top of the professional ranks to amateurs recognize the importance of regular practice, good training, and proper nutrition as fundamental elements of peak performance in any sport. But many athletes neglect to consider the importance of a good night's sleep and it's effect upon their game.
Ask Yourself The Following Questions:
Do I need an alarm clock to wake up on time?
Do my eyelids feel heavy during afternoon classes or meetings?
Do I use caffeine as a "pick me up"?
Do I sleep extra hours on the weekend?
Do I fall asleep the minute my head hits the pillow?
If you answered, "yes" to any of the above questions, you probably need to improve the quality and/or quantity of your sleep.
Lack of sleep greatly impacts the overall performance of an athlete. The fact of the matter is our bodies require time to repair and grow stronger. Some people still choose to "get away" with less sleep, pushing their bodies to the limit trying to extend their day and get more accomplished. But lack of sleep can actually makes you less productive, even if you feel as though you're getting more done. Sleep deprivation can do much more than hurt your productivity - it can damage your health and sabotage your training results.
Sleep helps your body to repair itself. During sleep important hormones are released to recharge, restore and rebuild your body leading to increased muscle growth, better alertness and overall mood. Sleep also helps your mind absorb and "file" the day's learning. When we deprive ourselves of sleep, we notice the effects both mentally and physically. In the short term, these effects include:
- fatigue
- irritability
- careless mistakes
- difficulty concentrating
- slower reaction times
- increased stress
These short-term effects can affect our relationships, our performance on the playing field, at work or school, and our ability to enjoy life. They may even increase the risk of injury and accidents..
After only a few days of sleep deprivation, the body undergoes changes similar to "fast-forward" aging: memory loss, metabolism problems (with sugar and hormones), and poor athletic performance. If sleep deprivation continues over the long term, it increases the risk of more serious health problems, such as:
- a weakened immune system
- diabetes (the body cannot process sugar properly)
- depression
- high blood pressure
- obesity
The good news is that you can do a few things to ensure your getting a good night's rest. Start making sleep a priority. Begin by getting good sleep tonight. The Better Sleep Council recommends 7 to 9 hours of sleep per night and provides the following tips for better sleep:
- Give yourself "permission" to go to bed. Put your "to do" list away and make sleep a priority.
- Unwind early in the evening.
- Develop a sleep ritual. Do the same things each night before you go to bed to signal to your body that it is time for sleep.
- Keep regular bedtime and waking hours.
- Create a restful place to sleep.
- Sleep on a comfortable bed.
- Exercise regularly, but avoid exercising late in the day.
- Avoid drinking caffeinated beverages in the evening.
- Don't smoke.
- Avoid heavy meals before bed.
- Avoid alcohol intake. Drinking alcohol interrupts and fragments sleep.
