Sleep

Question 1

What are the three core pillars of sleep health?

Answer 1

Quantity (getting enough hours)

Quality (sleep continuity + efficiency)

Timing (sleeping in alignment with your circadian rhythm)

Question 2

What are the major consequences of not getting enough sleep?

Answer 2

Worse mental health (the “big face slide”: less sleep strongly linked with sadness, hopelessness, depression, and suicide risk)

Worse performance (slower reaction time, poorer accuracy, impaired judgement)

Worse physical health (hormone disruption, immune suppression, more injuries)

Question 3

What is the biggest overall trend from the sleep research?

Answer 3

More sleep → better performance, better mood, better health, fewer injuries.
Even small increases in sleep (regularity + duration) meaningfully improve mental health and athletic performance.

Question 4

How does sleep affect athletic performance?

Answer 4

Athletes who sleep more have better reaction time, faster decision-making, higher accuracy, and improved endurance.

Question 5

How does sleep affect injury risk in athletes?

Answer 5

Less sleep = higher injury rates.
Athletes sleeping fewer than recommended hours have significantly more injuries,

Question 6

Do athletes tend to have better or poorer sleep then control?

Answer 6

Worst Sleep

Question 7

Why athletes should care about sleep.

Answer 7

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 8

Ways to improve sleep

Answer 8

Educate
* Educate – speak the language and check in frequently about sleep
Screen
* Screen athletes for sleep problems
Be Wary of Wearables
* Don’t pay attention to sleep stage data
Bank Sleep
* Emphasize to athletes to bank sleep – get more leading into competitions!
Pre-Sleep Routine
* Allow athletes to unwind before bedtime with a good pre-sleep routine
Nap
Sleep in a Cave
* Educate on the importance of a good sleep environment like a cave, cool, dark, quiet
Prepare for Travel