Sleep is Vital for Optimum Recovery and Athletic Performance

The importance of sleep with its connection to athletic performance and post-performance recovery is making its way to the forefront of interest for many athletes. It’s even garnering scientific study and the findings are interesting, such as a link between common sleep factors and their role in an athlete’s perception process and metabolic function.

Many great athletes push their bodies to and beyond extreme limits, out of the normal boundaries the average body can physically handle. This, along with natural agility and skill, distances them from the average group of people. However, while they punish their bodies, quite often on a daily basis, they are becoming aware of how sleep can take their hard work up a notch for positive gain.

There are a variety of ways how quality sleep can enhance an athletic performance, which will be discussed later in this article. But, first…

How does it Work?

During the sleeping process, the body typically will produce growth hormones. These hormones work to accelerate and fuel the natural healing of a body’s muscle and bone. It also helps to control the natural production of cortisol, which can induce unnecessary stress and inability to remain focused.

Also, people who experience a lack of sleep, especially quality sleep, will risk experiencing a sluggish metabolism. And, a slow metabolism will not only slow the body down, but lead to weight gain as well. To prevent this, it’s advised to get 8 to 10 hours of quality sleep a night.

Sleep’s Role in an Athlete’s Performance

In addition to proper diet and training, athletes are beginning to also rely on adequate sleep to achieve peak performance in any event. Most people, athletes or not, do not get the recommended amount of sleep, which is at least 7 hours of sleep a night.

Take a look at why sleep is becoming equally important to any training or physical therapy apparatus when it comes to performance and recovery:

• Reaction Time Improves – In any setting, lack of sleep can slow down a person’s reactions significantly. And, reaction time is incredibly important in sporting events. Imagine standing at home plate with a ball coming towards you at speeds approaching 90 mph. The difference of even a second in reaction time can make a big difference. Just losing one hour of sleep in a night can lead to a “sleep debt”.
• Recovery Time Improves – After a physically demanding event, such as a game or extensive training, the body needs to heal from the stress it went through. This is true for a healthy body, as well as one recuperating from an injury and working hard through physical therapy. A well-rested body requires less energy to function during times spent awake, allowing more energy to aid in healing muscles, tissue, and bones after a big workout or game.
• Ability to Focus Improves – Ask any athlete about the need to be able to focus and they will tell you that it’s vital to any performance. Lack of sleep drastically hampers the ability to focus and can become a hindrance to any sport or activity.

Of course, this is not just regarding sleep before an event, but also the recovery stages a body goes through after a game, event, or workout as well.

Improving Sleep Quantity and Quality

Realizing that sleep is incredibly important is a great step for an athlete. But, it’s just the first step in getting it. Now, you need to focus on how to get the necessary amount of quality sleep to make a difference.

Sleeping in a slightly inclined position has significantly improved recovery time for patients and athletes. The reason is because it lessens the stress on the body, such as muscles and joints, which often occurs when lying in a standard flat position for hours at a time.

Many athletes push their bodies to the limit, and beyond. So, doctors and physical therapists often suggest sleeping in a slightly inclined position because it’s being recognized as an aid in relieving physical stress on the body while sleeping. It also helps to improve circulation and allows for easier breathing for many people. Proper circulation and oxygen aid in the healing process. Therefore, it is helping to heal the body after vigorous workouts and events.

In addition to sleeping position, there are other tricks to obtaining a good night’s sleep. Creating good bedtime habits such as going to bed at the same time each night, not drinking or eating too much prior to going to bed, and sleeping in a de-cluttered and clean environment with minimal distractions will help a person achieve a better sleep pattern.

In Closing

Quality sleep is important for everyone. But, with athletes it approaches an all new level. Their performance could easily improve right along with their sleep pattern. So, if you are looking to boost your game and training, then take the steps you need to take in order to get more and consistent quality sleep.