Sleep

Question 1

➢3 Keys of Sleep:

why is exercise after a bad sleep good
exercise can decrease the increased inflammation cytokines produced after a bad sleep.
make you feel better
reduce stress hormone
avoid intense late night exercise

exercise after one bad night of sleep is good, but after many is not beneficial, tackle the other sleep challenges

sleep4sport@gmail.com

Answer 1

➢3 Keys of Sleep: Quantity, Quality & Timing

Quantity of sleep – Young adult: 7-9, Athletes = more!
Quality of sleep: Fall asleep<30min, wake up no more than once per night (<20 min), sleep 85% of time in bed.
Timing of sleep: Try to sleep in-line with biology as much as possible

Question 2

➢Sleep Quality in Athletes

Athletes typically have …

Reasons for … in athletes
* …arousal (… lights, m…, a…)
* Hydration + fueling pre-sleep
* … increases from exercise
* Irregular …
* Chronic … from schedule overload
* …/… lag
* …, muscle …, …

• Substances: …, sleep meds, …

Answer 2

Athletes typically have poorer sleep quality

Reasons for poor sleep quality in athletes
* Hyperarousal (bright lights, music, adrenalin)
* Hydration + fueling pre-sleep
* Temperature increases from exercise
* Irregular schedules
* Chronic sleep deprivation from schedule overload
* Travel/jet lag
* Pain, muscle soreness, injury

• Substances: caffeine, sleep meds, alcohol

Question 3

➢Why should athletes care about sleep?

Relationships with Not Enough Sleep
* Increased risk of … + …
* Each hour of lost sleep had a…
* 38% increase risk of feeling sad or hopeless
* 58% increase risk in suicide attempts
* Poorer grades

Why should you care about sleep?
1. Better … and …
2. Better … health
3. Better … health
4. Less …
5. Less …
6. … impacted more than any other performance factor
7. Pre-frontal and insular cortex activity de-activated during sleep loss

People with depression, …% have < 7h sleep

Optimized Hormones
Sleep optimization plus resistance exercise ↓… & ↑… vs resistance exercise alone

Answer 3

➢Why should athletes care about sleep?

Relationships with Not Enough Sleep
* Increased risk of depression + anxiety
* Each hour of lost sleep had a…
* 38% increase risk of feeling sad or hopeless
* 58% increase risk in suicide attempts
* Poorer grades

Why should you care about sleep?
1. Better academic and sport performance
2. Better mental health
3. Better physical health
4. Less sickness
5. Less risk of injury

1. Mood impacted more than any other performance factor
2. Pre-frontal and insular cortex activity de-activated during sleep loss

People with depression, 66% have < 7h sleep

Optimized Hormones
Sleep optimization plus resistance exercise ↓fat mass & ↑lean mass vs resistance exercise alone

Question 4

Part II: Why athletes should care about sleep.

Improves performance: 4% faster sprint times, 11% better at free-throws, & 12% quicker reaction time.

Improves … and … health.

Helps boost your … – less chance of…

Helps you stay in the game by not getting …

Answer 4

Part II: Why athletes should care about sleep.

Improves performance: 4% faster sprint times, 11% better at free-throws, & 12% quicker reaction time.

Improves mental and physical health.

Helps boost your immunity – less chance of getting sick.

Helps you stay in the game by not getting injured as often.

Question 5

➢Sleep Strategies

Techniques to help fall asleep at the beginning or middle of the night
* Breathing (4-2-8, snake breathing) –
* Cognitive Technique (cognitive shuffle, color shuffle)
* If still awake: get up out of bed and do a relaxing activity in low light

naps in the day

• Naps taken during the … in circadian alertness are more recuperative (…pm) for 20- 90 minutes
• Provide at least … for sleep inertia to disappear after a nap before training or competin

Keep the room like a …
* …: 65-70 degrees f
* …: no e-devices, blackout shades, eye masks
* …: use ear plugs, no music, no cell phone

Answer 5

➢Sleep Strategies

Techniques to help fall asleep at the beginning or middle of the night
* Breathing (4-2-8, snake breathing) –
* Cognitive Technique (cognitive shuffle, color shuffle)
* If still awake: get up out of bed and do a relaxing activity in low light

naps in the day

• Naps taken during the post- lunch dip in circadian alertness are more recuperative (1-4pm) for 20- 90 minutes
• Provide at least 30 minutes for sleep inertia to disappear after a nap before training or competin

Keep the room like a cave
* Cool: 65-70 degrees f
* Dark: no e-devices, blackout shades, eye masks
* Quiet: use ear plugs, no music, no cell phone

Question 6