Lecture 19 - Sleep

Question 1

How much sleep do we need?

Answer 1

7-9 hours, athletes need more!

Question 2

How does sleep impact better performance?

Answer 2

better overall performance
- faster sprint, better at free-throws, quicker reaction times

less risk of injury

Question 3

Associations between sleep and health:

Answer 3

improves mental health
- higher risk for depression with less sleep
improves physical health
- decrease in cortisol
- less sleep –> more hunger and appetite
- increase in calories consumed
- decrease in fat mass and increas lean mass along with reistsance training

boosts immunity - less illness

Question 4

What causes athletes to have poorer sleep? (athletes vs controls)

Answer 4

• wake up in kiddle of night or early morning
• get up to use bathroom
• cannot breath comfortably
• cough or snore loudly
• too cold or hot
• bad dreams
• pain

Question 5

What are the 3 keys of sleep?

Answer 5

1. quatity
2. quality
3. timing

Question 6

How can we optimize sleep?

Answer 6

1. educate and emphasize
2. screen athletes for sleep problems
3. be weary of wearables
4. bank sleep
5. bedtime routine (wind down)
6. nap timing
7. sleep environment (cold, dark)
8. prepare for travel)