Sleep and the Athlete

Sleep is an integral aspect of our health, well-being and athletic performance that often doesn't get the focus it deserves. It impacts various facets of our lives, from cognitive functions to physical performance. In this blog, we explore the nuances of sleep, its significance and the methods to optimize it, especially for athletes and high performers.

Sleep serves multiple functions including bodily restoration, cognitive processing and emotional regulation. Poor sleep is linked to a myriad of health issues including increased susceptibility to illness, impaired cognitive function and reduced physical performance. This makes sleep particularly crucial for athletes who require optimal physical and mental performance.

Athletes often suffer from sleep disorders due to the high demands of their training and competition schedules. Overtraining syndrome is a condition linked to sleep disturbances, reflecting a significant concern for sports professionals. Addressing these issues involves identifying the root causes through robust screening tools specifically designed for athletes.

One of the foundational elements to good sleep hygiene is establishing a consistent routine. This includes going to bed and waking up at the same times every day. For athletes, this may involve coordinating with their coach to find a schedule that complements their training regime while prioritising adequate rest.

Traditional sleep screening tools, like the ‘Pittsburgh Sleep Quality Index’ (PSQI) have limitations in different populations. For athletes, a more specialized tool, such as the ‘Athlete Sleep Screening Questionnaire’ (ASSQ), provides actionable insights by identifying those truly in need of interventions. Those with significant sleep disturbances can then seek specialised help, whereas others can receive educational resources to improve their sleep hygiene.

Optimizing sleep goes beyond maintaining routine nightly sleep. Concepts like ‘sleep banking’ and ‘sleep extension’ have emerged as valuable strategies. Sleep banking involves accruing extra sleep before periods of expected sleep loss, such as travel or competitions, whilst sleep extension focuses on achieving higher sleep volumes overall to enhance performance.

Napping can serve as a powerful tool to mitigate fatigue, especially when night-time sleep isn't sufficient. However, effective napping isn't just about sleeping but also about resting the brain. Short naps during the afternoon (a normal circadian low period) can significantly improve performance and alertness.

Nowadays there is an overemphasis on sleep tracking technologies. Whilst these tools can provide useful data, they can also create anxiety and fixation on sleep that paradoxically inhibits good sleep. The primary focus should be on maintaining good sleep hygiene and consulting professionals when actual sleep disorders are suspected.

Medicinal interventions for sleep should be reserved for specific circumstances such as medical or psychiatric conditions, or managing jet lag during travel. Misuse, especially of over-the-counter remedies like melatonin, is prevalent and can lead to unintended consequences such as daytime fatigue.

Ultimately, sleep is a spectrum and addressing sleep issues requires a balance of scientific intervention and common-sense strategies. For athletes, understanding and implementing tailored sleep practices can lead to significant improvements in performance and overall well-being. Whether through better sleep hygiene, strategic napping, or technological aids used judiciously.

In Episode 294 of the Fitter Radio Triathlon Podcast we talked to Dr Charles Samuels, a renowned sleep expert from Calgary. Dr Samuels has an extensive background in sleep research, especially in relation to sports and high-performance athletes. In this interview we delve into the importance of sleep for both athletes and the general population, exploring common misconceptions, effective strategies for improving sleep and the challenges posed by modern technology.

Bevan McKinnon / December 2024