Peak Performance Starts with Quality Sleep: Unveiling the Science of Sleep Hygiene for Athletes
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For athletes striving for peak performance, the quest for success goes beyond rigorous training and strategic game plans. One often-overlooked key to athletic triumph is quality sleep. Not all athletes know how to best utilize the tools to maintain proper sleep hygiene. This refers to the controllable variables that affect sleep such as sleep environment, nutrition, light, mental health, and naps. In this blog post, we'll explore the intersection of sleep hygiene, athletics, and success.
Athletic success is influenced by many different variables but always comes down to the ability to produce high force in a short period of time, to think and respond to situations quickly, and to maintain high energy during competition. From training, to nutrition, to rehab, to sleep, it can be challenging to optimize each facet that affects performance. Sleep is of key importance to athletes as it is during this time that our bodies process newly learned skills, recover from strenuous activity, and remodel parts of the neurological and muscular system. Receiving adequate sleep allows these processes to occur nightly and therefore promotes athletic and performance success.
Environment and Sleep Routines
Creating a dark, quiet, calm, and comfortable environment is one of the most important variables in high quality sleep. Athletes have high demands throughout the day and very little time to relax. Having a bedroom that acts as a sanctuary from the stress of high performance sport is invaluable to an athlete. A calm and soothing bedroom must be cool in temperature, as our bodies will not fall asleep until they cool by 1-3 degrees [5]. Additionally, it is important to prevent any distractions from phones or outside light and noise by utilizing eye masks and ear plugs or by turning off devices before bed.
Along with promoting a peaceful environment, establishing a calming nightly routine signals to the body when to prepare for sleep. Athletes will find whatever unique routines suit them best, but involving activities to slow the mind and soothe the body are important. This could look like drinking a caffeine-free tea or doing a short and slow stretching or foam rolling session just before bed. Regardless of the actual routine, the most important thing athletes can do is to stay diligent and habitual with their pre-bed ritual.
Nutrition
Sleep quality is easily affected by the food and drink we ingest during the daytime. Recent studies have shown that daily intake of foods higher in added sugar were correlated with a decreased quality of sleep [1]. Therefore, avoiding diets high in added sugar should aid in improved sleep quality.
Caffeine is one of the most widely utilized stimulants in the world and has great benefits for athletic performance [2]. However, caffeine consumption too late in the day can affect sleep quality. It is recommended that athletes consume caffeine no closer than 8 hours to bedtime to avoid any interference with sleep quality.
Alcohol consumption has very detrimental effects on sleep as well as physical performance. Drinking alcohol can “decrease sleep onset latency and change sleep architecture early in the night” [3]. Alcohol consumption here and there is manageable, but athletes should be aware that the ingestion of any amount will greatly change their sleep quality that night.
Circadian Rhythms and Light Viewing
Understanding and aligning with our body's circadian rhythms is especially vital for athletes. Circadian rhythms are physical, behavioral, and mental processes that are affected by the light we view in a 24-hour cycle. Two key hormones, cortisol and melatonin, are closely related to the regulation of our circadian rhythms and are affected by light. Cortisol levels are highest in the morning and increase with bright light. Melatonin levels are highest in the evening and increase with low light. An easy and cost-effective (free!) behavior change of viewing more light in the morning and less light in the evening promotes better quality sleep [5]. This may look different depending on time of year, geographical location, athlete schedule, etc. Below are a few key points to focus on daily:
Morning:
● Turn on all lights in home
● Go outside to view bright, natural light
○ Direct sunlight for 5 - 10 min
○ Overcast sunlight for 10 - 20 min
Evening:
● Turn off all bright lights - use lamps and avoid overhead lights
● Avoid blue light - put the phone down and turn the TV off!
● Keep a dark bedroom - as little light pollution as possible
With the rigorous training, practicing, and competing that athletes endure, focusing on the body’s circadian rhythm will promote a strong sleep pattern and will help to deepen not only the length but quality of sleep as well
Mind-Body Connection and Performance Anxiety:
Quality sleep has a profound impact on the mind-body connection, influencing an athlete's ability to manage stress and performance anxiety. Relaxation techniques that focus on physical, mental, and emotional wellbeing not only improve sleep quality, but also contribute to mental resilience in high-pressure sports scenarios. There are many different tools that athletes can utilize to improve their mind-body connection, but practices such as mindfulness, deep breathing, and visualization are all free and accessible to athletes regardless of their location or resources.
The Power of Power Naps:
An athlete’s goal should be to prioritize a good night’s sleep, however the reality of high performance sport means traditional training and competition schedules do not make that easy. During these periods, naps are a helpful tool that athletes may utilize to counteract a poor night sleep and enhance alertness, mood, and motor performance without causing grogginess. Long term naps ranging from 35 to 90 minutes in length have been proven to be beneficial for athletic success [4]. Naps are a potential game-changer for athletes managing demanding training schedules.
Conclusion
In the world of athletics, success is a multifaceted pursuit that goes beyond the confines of training sessions and competition strategies. Athletes who prioritize quality sleep as an integral part of their training regimen set the stage for improved cognitive function, faster reaction times, enhanced muscle recovery, and overall peak performance. Creating a routine with a dark, cool and calm environment is the first step to set the stage for a sound night’s sleep. Additionally, focusing on behaviors throughout the day such as proper nutrition, light-viewing, and napping will affect an athlete’s sleep that night. Clearly, there are many variables that play a role in an athlete’s sleep quality. Maintaining good sleep hygiene is one of the most underutilized and important things an athlete can do to further their performance and success!
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Sources:
[1]
Alahmary SA, Alduhaylib SA, Alkawii HA, Olwani MM, Shablan RA, Ayoub HM, Purayidathil TS, Abuzaid OI, Khattab RY. Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study. Am J Lifestyle Med. 2019 Aug 23;16(1):122-129. doi: 10.1177/1559827619870476. PMID: 35185434; PMCID: PMC8848117.
[2]
O'Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263-271. doi: 10.2147/RMHP.S156404. PMID: 30573997; PMCID: PMC6292246.
[3]
Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31. doi: 10.1016/B978-0-444-62619-6.00024-0. PMID: 25307588; PMCID: PMC5821259.
[4]
Botonis PG, Koutouvakis N, Toubekis AG. The impact of daytime napping on athletic performance - A narrative review. Scand J Med Sci Sports. 2021 Dec;31(12):2164-2177. doi: 10.1111/sms.14060. Epub 2021 Oct 4. PMID: 34559915.
[5]
Huberman, A. Toolkit for Sleep. 2021. https://www.hubermanlab.com/newsletter/toolkit-for-sleep
[6]
Suni, E. Vyas, N. Mastering Sleep Hygiene: Your Path to Quality Sleep. 2023. https://www.sleepfoundation.org/sleep-hygiene
