[Sports Nutrition Lounge] Sleep & Performance

Did you know our sleep cycles alternate between REM (Rapid Eye Movement) and NREM (Non-Rapid Eye Movement) roughly every 90 minutes? About 75% of our sleep is spent in NREM, essential for physical recovery.

Sleep restriction means falling asleep later or waking up earlier than usual. Sleep deprivation is more severe, like pulling an all-nighter. Even losing a couple of hours can negatively impact performance, mood, and increase injury risk.

Acute sleep loss can significantly reduce next-day exercise performance. If unavoidable, try to prioritize morning workouts to maintain performance levels.

Basic sleep guidelines:

1. Duration: Aim for 7–9 hours for adults and 8–10 hours for teenagers. Athletes might need more due to the physical and psychological demands of their sport.

2. Hygiene: Avoid stimulants (caffeine), alcohol, and heavy meals close to bedtime. Ensure adequate morning light exposure, avoid lying awake in bed, and create a cool, dark, quiet sleep environment.

3. Chronotype: Train according to your natural body clock; avoid early morning or late-night sessions to allow ample recovery time.

4. Tech Use: Minimize screen time before bed to prevent disruption of your sleep cycle.

5. Relaxation Techniques: Use relaxation and breathing techniques to help you fall asleep more easily.

6. Travel Tips: Adjust sleep-wake and meal times to the destination's local time when travelling across time zones to reduce jet lag.
   
   

Effective sleep interventions for athletes:

1. Naps: Consider napping for 20–90 minutes, ideally between 13:00 and 16:00. Try a ‘coffee-nap’ with 150–200 mg of caffeine before a short nap for an extra boost.

2. Sleep Extension: Extending sleep by 46–113 minutes over several nights can be beneficial. Aim for 9–10 hours in bed to achieve this.
   
   

Reference:

1. Craven, J., McCartney, D., Desbrow, B., Sabapathy, S., Bellinger, P., Roberts, L., & Irwin, C. (2022). Effects of acute sleep loss on physical performance: A systematic and meta-analytical review. Sports Medicine, 52(11), 2669-2690. https://doi.org/10.1007/s40279-022-01706-y
   
   

2. Cunha, L. A., Costa, J. A., Marques, E. A., Brito, J., Lastella, M., & Figueiredo, P. (2023). The impact of sleep interventions on athletic performance: A systematic review. Sports Medicine - Open, 9(1), 58. https://doi.org/10.1186/s40798-023-00599-z
   
   
   

3. Watson, A. M. (2017). Sleep and athletic performance. Current Sports Medicine Reports, 16(6), 413-418. https://doi.org/10.1249/JSR.0000000000000418
   
   

4. Walsh, N. P., Halson, S. L., Sargent, C. et al. (2020). Sleep and the athlete: Narrative review and 2021 expert consensus recommendations. British Journal of Sports Medicine. Advance online publication. https://doi.org/10.1136/bjsports-2020-102025