sleep

Question 1

1. Question: What are the three factors that determine our sleep needs?

Answer 1

Quantity, quality, and timing.

Question 2

How much sleep do young adults need?

Answer 2

7-9 hours. Athletes need even more sleep.

Question 3

What are the four components of good sleep quality?

Answer 3

• Fall asleep in less than 30 minutes.
  
  • Wake up no more than once per night.
  • Be awake for 20 minutes or less during the night after initially falling asleep.
  • Sleep 85% of the time you are in bed.

Question 4

How can sleep extension affect athletic performance?

Answer 4

Sleep extension can improve sprint times by 4%, free throws by 11%, and reaction time by 12%.

Question 5

How does sleep deprivation affect mood?

Answer 5

Mood is the performance factor that is most impacted by sleep loss.

Question 6

How does sleep deprivation affect physical health?

Answer 6

Sleep deprivation can lead to hormonal imbalances, increased hunger, and weight gain.

Question 7

What is the relationship between sleep and concussion risk?

Answer 7

Daytime sleepiness and insomnia symptoms are greater risk factors for concussion occurrence than past concussions or sport type.

Question 8

Do athletes generally have better or worse sleep quality than non-athletes?

Answer 8

Athletes typically have poorer sleep quality than non-athletes.

Question 9

What are some reasons athletes have poor sleep quality?

Answer 9

• Hyperarousal from bright lights, music, and adrenaline.
  
  • Pre-sleep hydration and fueling.
  • Increased body temperature from exercise.
  • Irregular schedules.
  • Chronic sleep deprivation.
  • Travel and jet lag.
  • Pain, muscle soreness, and injury.
  • Substance use (caffeine, sleep medication, alcohol).

Question 10

What is a chronotype?

Answer 10

A chronotype is an individual’s natural preference for sleep and wake times.

Question 11

What are some strategies for improving sleep?

Answer 11

• Educate yourself about sleep and its importance.
  
  • Screen yourself for sleep problems.
  • Bank sleep before competitions.
  • Develop a relaxing pre-sleep routine.
  • Take naps.
  • Create a sleep environment that is cool, dark, and quiet.
  • Prepare for travel by adjusting your sleep schedule and light exposure.

Question 12

How long should naps be? And when is the best time to nap

Answer 12

Naps should be 20-90 minutes long.

Between 1-4pm.

Question 13

What is the best temperature for sleep?

Answer 13

65-70 degrees Fahrenheit.

Question 14

What are some things to avoid in the bedroom for better sleep?

Answer 14

Electronic devices, light, and noise.