Sleep
and performance
All Science In Sport products are based
on sound science and research and Nocté is no exception.
There is
now overwhelming evidence to demonstrate that physical
and mental performance are negatively affected by poor
sleep. The society in which we live continually drives
us towards less sleep, encouraging us to fight the body’s
natural responses with caffeine and other chemicals.
Research suggests that chronic sleep loss due to voluntary
bedtime restriction and poor quality sleep is endemic
in modern society (1, 2, and 3)
In a recent British National sleep survey, 18% of people
reported that their sleep was insufficient most nights,
and nearly 60% reported insufficient sleep on one or
more nights of the previous week.(1) |
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Sufficient, good quality sleep is essential
for everyday functioning, as well as physical performance. Here
are some of the effects of poor sleep.
Physical
effects of poor sleep
• Reduced
endurance – the production and storage of energy (glucose
+ glycogen) is negatively affected.(4)
• Reduced cardiovascular
performance – this is reduced on average by 11% (5,
6, 7)
• Impaired motor function
– coordination becomes poor and reaction times increase
to levels similar to those when legally drunk.
• Increased appetite
and weight gain.(8)
• Delayed visual reaction
times
• Delayed auditory reaction
times
• Hormonal disturbances
including stress hormone cortisol, muscle growth hormone
testosterone and appetite hormones leptin and ghrelin.(9)
• Serious health problems
including insulin resistance and type 2 diabetes.(8)
Psychological and mental
effects of poor sleep
• Diminished
mental functioning – slower and less able to concentrate
• Reduced short term
memory
• Impaired mood –
lower and can affect motivation
• Increased perceived
exertion – a specific training intensity will feel
harder with insufficient sleep
• Lowered serotonin levels
– a brain transmitter that helps regulate sleep, appetite
and mood.
It is clear to see that sports performance at
any level will be significantly impaired by poor sleep. A
recent issue of Psychiatric News suggests that “sleep
may be athletes’ best performance booster.”(10)
Although the amount of time in bed is significant,
other factors also create sleep debt and these include difficulty
getting off to sleep, disturbed and restless sleep.
 |
These sleep factors affect
those trying to fit sport and physical activity into an
already busy routine, as well as professional sports people.
At SiS we have created Nocté to help address disturbed
and restless sleep, therefore improving sleep quality.
The duration of sleep requires individuals to reassess
their time management. |
The combination of Nocté and better sleep time management
will have a significant impact on the quality of rest, repair
and recovery.
References
1.
Journal of Sleep Research Volume 13, Number 4, December 2004,
pp 359-371(13)
2. Rev Neurol (Paris). 2003 Nov;159
(11 suppl):6511-20
3. US National Sleep Survey,
National Sleep Foundation; www.sleepfoundation.org
4. N Engl J Med 2005 November
353: 2070-2073
5. Ann Intern Med. 2004:141:
846-850
6. Lancet. 1999 Oct 23; 354 (9188):1435-9
7. Strength and Conditioning
Journal: Vol.24, No2, 17-24
8. Journal of Applied Physiology
1995 Nov Spiegel et al
9. Taheri et al
10. Psychiatric News, August19,2005
Volume 40 Number 16
Need more information for references 8 and 9
Further Reading
I would suggest listing all the references left on the list
from the article-
Sports performance waking up to the importance of sleep
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