Sleep

Sleep is probably the most important recovery strategy for athletes of all sports. To maximize the benefit, it is very important to consistently achieve sleep quality and quantity . In other words, and athlete must get the right amount of restful sleep without interruptions. During sleep, growth hormone is released from the brain and plays an important role in muscle growth and repair as well as metabolism. Growth hormone is released multiple times throughout the day but the largest release occurs within the first hour of falling asleep.

By ignoring the importance of adequate sleep quantity , athletes can create a sleep debt. This debt can be accumulated night after night if the athlete continues to get less than 8 hours of sleep. Research suggests that an athlete with a 24hr sleep debt may exhibit the same effect as someone with a .096 blood alcohol level, which is above the legal level to operate a motor vehicle in most states. Other research highlights the importance of consecutive days of adequate sleep with increases in performance markers such as 15 meter sprint, reaction off the blocks, kick speed, and decreased turn time (swimming). Similar research suggests improvements in sprinting, free throw percentage, mood and overall energy. In other words, the better you sleep the better you perform!

 Sleep Strategies

1. Develop a routine: Go to bed and wake up at the same time everyday (even weekends).
2. Go to bed before midnight.
3. Avoid caffeinated beverages after 3pm.
4. Get 8-10 hours of sleep every night.
5. Eliminate outside noise/light (Turn off television/radio).
6. Reduce temperature in bedroom to below 70° F.
7. Make bedroom as dark as possible (Use dark curtains, sleep mask or blankets over the window).
8. Do not nap longer than to 20-30 minutes (more can ruin your night sleep).