Are You Catching the RIGHT “ZZZZ”s??

It should come as no surprise, that sleep is one of the highest contributing factors to an athletes ability to perform. And it isn’t just the quantity of hours slept, its the quality of those hours that really drives the force between recovering, and not. Sleep is a natural stimulus to your body, to reduce chemicals associated with stress, naturally increase human growth hormone to enhance your recover rate, and increase performance.

Sleep deprivation can cause a reduction in your reaction time, and in a sport that’s all about quick thinking and reacting, this doesn’t do us any favors. It can lead to a suppressed immune system, making athletes more susceptible to being sick. And short sleep periods do not allow the body enough time to regenerate cells to repair the abuse taken during workouts and training. This can lead to serious injuries down the road, time off for being sick, and the inability to recover. A lack of sleep has also been linked to a higher rate of mental errors, and impaired judgement. Negative effects towards motivation, focus, memory, and learning are all related to shorter sleep.

So what can we learn from this? As an athlete, strive to get a minimum of 7 hours of sleep each night – although this also differs on the individual. Consistently fall asleep at the same time each night, and wake up at the same time each morning. Be a creature of habit, and give your body a routine. It is also recommended to adjust your ambient conditions – temperatures above and below the thermal neutral temperatures of 29 degrees celsius may disrupt sleep and cause you to wake up. Ensure the room is dark and quiet when you need to fall asleep. Shut off your phone to avoid any sort of excess light or distraction. Avoid caffeine and avoid napping going into the afternoon.

Strive to make sure you are not missing any key to your training – nutrition, sleep, mental preparation, conditioning ,and hydration all play a huge role in your ability to perform. Follow your own individual needs for each of these categories, and ensure you aren’t missing any steps necessary to take you to the next level.