Interventions to Promote sleep in Athletes

Question 1

What Fruit promoted sleep in athletes? How?

Answer 1

Cherries

Consists of ingredients that promote sleep (e.g. Tryptophan)
Increased sleep time
Decreased nocturnal activity

Question 2

What effect did High CHO low fat meal have on sleep?

Answer 2

Decreased SWS
Increased REM sleep

Question 3

What effect did Low CHO and High Fat, High protein have on sleep?

Answer 3

Increases SWS –> decreased REM sleep

Question 4

What effect did High Glycaemic index meal have on sleep?

Answer 4

Shortened SOL (by approx 10 minutes)

Question 5

What affect does Tryptophan have on Sleep?

Answer 5

7.5g increased SWS
12g increased SOL, SWS and REM sleep

Question 6

What are some sleep hygiene strategies to promote sleep?

Answer 6

• Sleeping in a dark, cool, quiet environment
• Avoiding screen time at bedtime
• Caffeine consumption to AM only
• Avoiding early morning or late evening training competitions
• Avoiding daytime naps