Sleep Hygiene for Optimizing Recovery in Athletes

NewsBot · Jul 10, 2019

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Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations
Kenneth C. Vitale, Roberts Owens, Susan R. Hopkins, Atul Malhotra
Int J Sports Med 2019; 40(08): 535-543

For elite athletes who exercise at a high level, sleep is critical to overall health. Many studies have documented the effects of sleep deprivation in the general population, but few studies exist regarding specific effects in the athlete. This review summarizes the effects of sleep deprivation and sleep extension on athletic performance, including reaction time, accuracy, strength and endurance, and cognitive function. There are clear negative effects of sleep deprivation on performance, including reaction time, accuracy, vigor, submaximal strength, and endurance. Cognitive functions such as judgment and decision-making also suffer. Sleep extension can positively affect reaction times, mood, sprint times, tennis serve accuracy, swim turns, kick stroke efficiency, and increased free throw and 3-point accuracy. Banking sleep (sleep extension prior to night of intentional sleep deprivation before sporting event) is a new concept that may also improve performance. For sports medicine providers, the negative effects of sleep deprivation cannot be overstated to athletes. To battle sleep deprivation, athletes may seek supplements with potentially serious side effects; improving sleep quality however is simple and effective, benefiting not only athlete health but also athletic performance.
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NewsBot · Jul 10, 2019

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NewsBot · Jul 24, 2019

Sleep in elite multi-sport athletes: Implications for athlete health and wellbeing
MichelleBiggins et al
Physical Therapy in Sport; 23 July 2019

Highlights
•Sleep screening tools identify athletes with clinically significant sleep problems.
•Mood disturbance in elite athletes linked with poor sleep.
•Sleep problems in elite athletes linked with greater health complaints.
•Poor sleep hygiene is related to significant sleep problems in elite athletes.
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Objectives
To investigate the prevalence of clinically relevant sleep problems in elite multi-sport athletes and their associations with sleep hygiene, general health, mood, chronotype, and injury.

Design
Cross-sectional study.

Setting
During the competitive season in athletes’ home environment.

Participants
Elite multi-sport Irish athletes (n = 58) competing at the 2017 World University Games.

Main outcome measures
Category of clinical sleep problem (Athlete-Sleep-Screening-Questionnaire), sleep hygiene (Sleep Hygiene Index), general health (Subjective Health Complaints), mood (Sports Profile of Mood States), chronotype (Morningness-Eveningness Questionnaire), and injury (self-reported injury).

Results
43% had no clinical sleep problem, 41% had a mild clinical sleep problem, 16% had a moderate clinical sleep problem, none had a severe clinical sleep problem. Therefore, 84% of athletes did not have a clinically significant sleep problem while 16% had a clinically significant sleep problem. One-way-ANOVA revealed significantly worse sleep hygiene (p = 0.002), more general health complaints (p = 0.001) and greater mood disturbance (p = 0.001) among those with clinically significant sleep disturbances compared to those without. No association was found between having a clinically significant sleep problem and either chronotype or previous recent injury.

Conclusions
Athletes with a clinically significant sleep problem were more likely to report worse sleep hygiene, more general health complaints, and mood disturbance.
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NewsBot · Nov 2, 2019

Insufficient Sleep in Young Athletes? Causes, Consequences, and Potential Treatments
Jordan L. Fox et al
Sports Medicine: 02 November 2019

Sleep is essential in the preparation for, and the recovery from, training and competition. Despite being important for all individuals, young athletes are considered an at-risk group for reduced sleep duration and quality. The purpose of this review is to synthesise current literature relating to sleep duration and quality in young (14–25 years) athletes. Specifically, typical sleep and wake patterns, factors affecting sleep and wake patterns, and the consequences of altered sleep and wake patterns in young athletes are discussed. Scheduling training and competition in the afternoon or evening appears to result in reduced sleep duration due to less time in bed. Evidence suggests that young athletes who obtain less than 8 h of sleep per night are at a higher risk of musculoskeletal injury. An increase in sleep duration above habitual nightly sleep may be associated with favourable performance in young athletes; however, the associations between sleep quality and performance- and health-related outcomes remain unclear.
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NewsBot · Nov 8, 2019

5 Laws of Sleep for Athletes

At a conference on sports innovation, sleep scientist Charles Samuels cuts through the hype

NewsBot · Jan 6, 2020

Poor Sleep Quality’s Association With Soccer Injuries: Preliminary Data
International Journal of Sports Physiology and Performance
Andressa Silva, Fernanda V. Narciso, Igor Soalheiro, Fernanda Viegas, Luísa S.N. Freitas, Adriano Lima, Bruno A. Leite, Haroldo C. Aleixo, Rob Duffield and Marco T. de Mello

Purpose: To investigate the relationship between sleep quality and quantity and injuries in elite soccer players and to compare sleep–wake variables and injury characteristics. Methods: The current investigation was a prospective cohort study of 23 elite male soccer players competing for 2 teams over 6 mo in the highest-level Brazilian competition. The players’ sleep behavior was monitored for 10 d in the preseason using self-reporting sleep diaries and wrist activity monitors to determine sleep duration and quality. Furthermore, injuries were recorded by the respective club’s medical teams into a specific database. Details of injuries recorded included the type, location, and severity of each injury. The results were expressed as descriptive statistics, and the significance level was set at 5%. The Mann–Whitney U test was performed to compare the sleep variables between groups. Spearman correlation coefficient and linear-regression analysis were used. Results: The results indicated a moderate negative correlation between sleep efficiency and particular injury characteristics, including absence time, injury severity, and amount of injuries. The linear-regression analysis indicated that 44% of the total variance in the number of injuries can be explained by sleep efficiency, 24% of the total variance in the absence time after injury (days) can be explained by sleep efficiency, and 47% of the total variance in the injury severity can be explained by sleep efficiency. Conclusions: Soccer players who exhibit lower sleep quality or nonrestorative sleep show associations with increased number and severity of musculoskeletal injuries.
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BEN-HUR · Jan 8, 2020

Interesting thread. Sleep is a weak link for me... I don't have a good sleep routine; it's not that I can't sleep, I just choose to do other things instead (catch up on things, read up on issues); mainly because my mind is too busy. I used to think that sleep was something you can trade off, for time to do other things. I was wrong. Ironically, I would spend hours reading up on health empowering related topics/supplements (of which is usually questionable i.e. poor evidence) & in doing so, neglect the very thing that had a lot more science-based evidence in providing better health & performance (optimal sleep routine/pattern). I've come to realize my poor sleep routine has become a bad habit… one that is hard to break... but I'm working on it (particularly now, due to the following cited podcast/video).

One of my patients told me about a podcast (Joe Rogan Experience) on YouTube... & he said it... "changed the lives of some of his friends". It's an interview with Dr Matthew Walker (Professor of Neuroscience & Psychology at the University of California)… & it is fascinating... albeit scary at the same time (particularly if you have a habitual poor sleep routine). It is certainly worth listening to... it is nearly 2 hours... but there's some fascinating info in it...

NewsBot · Jan 31, 2021

Decreased Sleep Is an Independent Predictor of In-Season Injury in Male Collegiate Basketball Players
Andrew Watson, MD, MS, Micah Johnson, Jennifer Sanfilippo
Orthopaedic Journal of Sports Medicine November 9, 2020

Background:
Although decreased sleep has been associated with decreased performance, increased illness risk, and impaired well-being in athletes, the relationship between sleep and injury risk in collegiate athletes is unknown.

Purpose/Hypothesis:
To evaluate the independent effects of sleep duration and subjective well-being on in-season injury in male collegiate basketball athletes. We hypothesized that decreased sleep would be associated with an increased risk of in-season injury.

Study Design:
Cohort study; Level of evidence, 2.

Methods:
During 2 consecutive seasons, 19 male National Collegiate Athletic Association Division I basketball players reported mood, fatigue, stress, soreness, sleep duration (hours), and previous day’s training load every morning. Well-being measures were recorded on a scale from 0 (worst) to 5 (best), and all time-loss injuries were recorded by the team athletic trainer. Separate mixed-effects logistic regression models were used to evaluate the effects of sleep and subjective well-being on in-season injury, with adjustment for same-day training load and individual repeated measures. To determine the independence of sleep and well-being as predictors of injury, each well-being variable was included in a separate mixed-effects logistic regression model, with sleep and training load as covariates.

Results:
During the study period, 32 injuries were recorded. In the initial separate prediction models, in-season injury was significantly predicted by mood (odds ratio [OR], 0.50; 95% CI, 0.37-0.66), fatigue (OR, 0.44; 95% CI, 0.33-0.59), stress (OR, 0.57; 95% CI, 0.42-0.76), soreness (OR, 0.41; 95% CI, 0.32-0.54), and sleep duration (OR, 0.57; 95% CI, 0.49-0.66) (P < .001 for all). In the multivariable models, sleep duration remained a significant, independent predictor in each of the subsequent multivariable models (OR, 0.52-0.69; P < .001 for all) as did soreness (OR, 0.65; 95% CI, 0.44-0.95; P = .024), whereas mood (OR, 1.2; 95% CI, 0.76-1.9; P = .43), fatigue (OR, 1.1; 95% CI, 0.65-1.9; P = .68), and stress (OR, 1.1; 95% CI, 0.75-1.5; P = .69) were no longer significant.

Conclusion:
Increased sleep duration is independently associated with a reduced risk of in-season injury in male collegiate basketball players, even after adjustment for training load and subjective well-being. The effects of mood, fatigue, and stress on injury were no longer evident after adjustment for the effect of sleep duration.
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NewsBot · Mar 23, 2021

Consensus statement
Sleep and the athlete: narrative review and 2021 expert consensus recommendations
Walsh NP, Halson SL, Sargent C, et al
British Journal of Sports Medicine 2021;55:356-368.

Elite athletes are particularly susceptible to sleep inadequacies, characterised by habitual short sleep (<7 hours/night) and poor sleep quality (eg, sleep fragmentation). Athletic performance is reduced by a night or more without sleep, but the influence on performance of partial sleep restriction over 1–3 nights, a more real-world scenario, remains unclear. Studies investigating sleep in athletes often suffer from inadequate experimental control, a lack of females and questions concerning the validity of the chosen sleep assessment tools. Research only scratches the surface on how sleep influences athlete health. Studies in the wider population show that habitually sleeping <7 hours/night increases susceptibility to respiratory infection. Fortunately, much is known about the salient risk factors for sleep inadequacy in athletes, enabling targeted interventions. For example, athlete sleep is influenced by sport-specific factors (relating to training, travel and competition) and non-sport factors (eg, female gender, stress and anxiety). This expert consensus culminates with a sleep toolbox for practitioners (eg, covering sleep education and screening) to mitigate these risk factors and optimise athlete sleep. A one-size-fits-all approach to athlete sleep recommendations (eg, 7–9 hours/night) is unlikely ideal for health and performance. We recommend an individualised approach that should consider the athlete’s perceived sleep needs. Research is needed into the benefits of napping and sleep extension (eg, banking sleep).
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NewsBot · Jul 18, 2021

Sleep and Athletic Performance

NewsBot · Jul 26, 2021

Elite Athletes Don’t Sleep As Much As You Think

It’s the simplest and cheapest performance booster available, so why don’t elite athletes take advantage of it?

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