lec 22 - sleep

Question 1

what are the two processes that make us want to sleep

Answer 1

process C = circadian rhythm
process S = build up of sleep pressure throughout the day

(best sleep when they are workign together

Question 2

what is the difference in sleep quality between athletes and controls

Answer 2

athletes = poorer sleep quality

Question 3

why do athletes have worse sleep quality

Answer 3

hyperarousal (adrenaline)
hydration and fueling pre sleep
temp increases from exercise
irregular schedules
chronic sleep deprivation from schedule overload
travel / jet lag
pain, muscle soreness, injury
substances - caffeine, sleep meds, alcohol

Question 4

what is considered good quality sleep

Answer 4

fall asleep in <30 mins
wake up no more than once a night
being awake <20 mins after waking up in the night
sleeping 85% of the time spent in bed

Question 5

what is most impacted by sleep loss

Answer 5

mood (more than any performance factor)
- pre frontal and insular cortex deactivated during sleep loss

Question 6

what are the benefits to physical health from sleep

Answer 6

optimised hormones
- decrease in cortisol
- increased testosterone, hunger, and appetite
decreased fat mass and increased lean mass
increased kcals consumed
protects against illnesses
lower injury risk (<8 hours = 2x greater risk)

Question 7

what is the effect of banking sleep

Answer 7

increase in performance
- any amount of banked sleep showed improvement

Question 8

what is the optimal sleep environment

Answer 8

“cave”
- cool, dark, and quiet

Question 9

what are the 8 strategies for optimal sleep

Answer 9

• educate
• screen for sleep problems
• be wary of wearables
• bank sleep
• pre sleep routine
• naps
• sleep in a cave
• prepare for travel