{"id":7124,"date":"2017-02-07T03:39:28","date_gmt":"2017-02-07T02:39:28","guid":{"rendered":"https:\/\/blogs.bmj.com\/bjsm\/?p=7124"},"modified":"2017-02-07T03:39:28","modified_gmt":"2017-02-07T02:39:28","slug":"sleep-health-sports-performance","status":"publish","type":"post","link":"https:\/\/blogs.bmj.com\/bjsm\/2017\/02\/07\/sleep-health-sports-performance\/","title":{"rendered":"Sleep for health and sports performance"},"content":{"rendered":"
\u00a0\u201cSleep.. chief nourisher in life\u2019s feast,\u201d Macbeth.<\/span><\/h5>\n

By Dr Nicky Keay<\/strong><\/p>\n

A recovery strategy vital to support both health and sport performance, during\u00a0all stages of the training cycle is sleep. In this blog I outline the importance of sleep for athletes of all ages and calibres.<\/p>\n

\"\"Young athletes<\/strong><\/p>\n

Sufficient sleep is especially important in\u00a0young athletes for growth and development and in order to support adaptive changes stimulated by training and to prevent injury[1]<\/a>. Amongst teenage athletes studies show that a lack of sleep is associated with higher incidence of injury[2]<\/a>. This may be partly due to impaired proprioception associated with reduced sleep. Sleep\u00a0is vital\u00a0for consolidating neurological function and protein synthesis, for example in skeletal muscle and in the longer term bone mineral density[3]<\/a>. Sleep and exercise are both stimuli for growth hormone release from the anterior pituitary, which mediates some of these adaptive effects[4]<\/a>.<\/p>\n

Sufficient sleep quality and quantity<\/strong><\/p>\n

Sufficient sleep is especially important for athletes in heavy training. Lack of sleep<\/a> can interfere\u00a0with functioning of the immune system due to disruption of the circadian rhythm of secretion in key areas\u00a0of the Endocrine system[5]<\/a>. Athletes in heavy training, with high \u201cstress\u201d loads and associated elevated cortisol can also experience functional immunosuppression. So a combination of high training load and insufficient sleep can compound to disrupt efficient functioning of the immune system and render athletes more susceptible to illness and so inability to train, adapt and recover effectively.\u00a0\u00a0In overreaching training, lack of sleep could be either a cause or a symptom of insufficient recovery. Certainly sleep deprivation\u00a0impairs exercise performance capacity (especially aerobic exercise) although whether this is due to a psychological, physical or combination effect is not certain[6]<\/a>.<\/p>\n

Sufficient sleep quality and quantity is required for cognitive function, motor learning, and memory consolidation. All skills that are important for sport performance, especially in young people where there is greater degree of neuroplasticity with potential to develop neuromuscular skills[7]<\/u><\/a>. In a fascinating recorded\u00a0lecture delivered by Professor\u00a0Jim Horne at the Royal Society of Medicine[8]<\/a>, the effects of prolonged wakefulness were described. Apart from slowing\u00a0reaction time, the executive function of the prefrontal cortex involved in critical decision making is\u00a0impaired. Important consequences not only for athletes, but for doctors, especially for those of us familiar with the on call system in hospitals back in the bad old days.\u00a0Sleep pattern pre and post concussive events in teenage athletes[9]<\/u><\/a>\u00a0is found to be related to degree and duration of concussive symptoms post injury. The explanation of how sleep deprivation can cause these functional effects on the brain\u00a0has been suggested in a study where subtle changes in cerebral structural neuronal structure[10]<\/a> were recorded. It is not known whether these changes have long term effects.<\/p>\n

Strategies to maximize positive benefits of sleep<\/strong><\/p>\n

So given that sleep is essential\u00a0not only for health and fitness, but to support sports performance, what strategies maximise this vital recovery process? Use of electronic devices shortly before bedtime suppresses secretion of melatonin (neurotransmitter and hormone), which is not conducive for\u00a0sleep. Tryptophan is an amino acid precursor in the synthesis of melatonin and serotonin (neurotransmitter) both of which promote sleep[11]<\/a>. Recent research demonstrates\u00a0that protein intake before bed can support skeletal and muscle adaptation from exercise and also recovery from tendon injury [12]<\/a>\u00a0. Conversely there is recent report that low levels of serotonin synthesis may contribute to the pathogenesis of\u00a0autoimmune inflammatory disease[13]<\/a> such as rheumatoid arthritis. This highlights the subtle balance between degree of change required for positive adaptation and a negative over-response, as in inflammatory conditions. This balance is different for each individual, depending on the clinical setting. So maybe time to revisit the warm milky drink before bed? Like any recovery strategy, sleep can also be periodised to support exercise training, with well structured napping during the day as described by Dr Hannah Macleod, member of gold winning Olympic Hockey team[14]<\/a>.<\/p>\n

In conclusion, when you are planning your training cycle, don\u2019t forget that periodised recovery to compliment your schedule should be factored in, with sleep a priority recovery and adaptation strategy.<\/p>\n

***********************<\/p>\n

If you want to read more about short and long term strategies to improve sport performance read my blog (on my personal page): Balance of recovery and adaptation for sports performance<\/a><\/em><\/p>\n

\u00a0Dr Nicky Keay<\/strong> BA, MA (Cantab), MB, BChir, MRCP, Clinical and research experience in Endocrinology applied to Sport and Exercise Medicine<\/em><\/p>\n

[1]<\/a> Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, et al. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics. 2014 Mar;34(2):129-33<\/p>\n

[2]<\/a> Luke A, Lazaro RM, Bergeron MF, Keyser L, Benjamin H, Brenner J, et al. Sports-related injuries in youth athletes: is overscheduling a risk factor? Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine. 2011 Jul;21(4):307-14<\/p>\n

[3]<\/a> Keay N, Dancing through adolescence. Editorial, British Journal of Sports Medicine, vol 32 no 3 196-7, September 1998.<\/p>\n

[4]<\/a> Keay N, Logobardi S, Ehrnborg C, Cittadini A, Rosen T, Healy ML, Dall R, Bassett E, Pentecost C, Powrie J, Boroujerdi M, Jorgensen JOL, Sacca L. Growth hormone (GH) effects on bone and collagen turnover in healthy adults and its potential as a marker of GH abuse in sport: a double blind, placebo controlled study. Journal of Endocrinology and Metabolism. 85 (4) 1505-1512. 2000<\/p>\n

[5]<\/a> Lange T, Dimitrov S, Born J. Effects of sleep and circadian rhythm on the human immune system.\u00a0Annals of the New York Academy of Sciences.<\/em>\u00a02010 Apr;1193:48-59.<\/p>\n

[6]<\/a> Hausswirth C, Louis J, Aubry A, Bonnet G, Duffield R, Le Meur Y. Evidence of Disturbed Sleep and Increased Illness in Overreached Endurance Athletes.\u00a0Medicine and science in sports and exercise.<\/em>\u00a02013 Oct 1.<\/p>\n

[7]<\/a> Myer GD<\/a>,\u00a0Faigenbaum AD<\/a>,\u00a0Ford KR<\/a>,\u00a0Best TM<\/a>,\u00a0Bergeron MF<\/a>,\u00a0Hewett TE<\/a> When to initiate integrative meuromuscular training to reduce sports-related injuries and enhance health in youth? Curr Sports Med Rep 2011 May-June:10(3):155-66<\/p>\n

[8]<\/a> \u201cSleepiness and critical decision making\u201d. Recorded lecture Professor Jim Horne, Royal Society of Medicine 16\/11\/16<\/p>\n

[9]<\/a> \u00a0Sufrinko A, Pearce K, Elbin RJ, Covassin T, Johnson E, Collins M, et al. The effect of preinjury sleep difficulties on neurocognitive impairment and symptoms after sport-related concussion. The American journal of sports medicine. 2015 Apr;43(4):830-8.<\/p>\n

[10]<\/a> Bellesi M, Pfister-Genskow M, Maret S, Keles S, Tononi G, Cirelli C.
\nEffects of sleep and wake on oligodendrocytes and their precursors<\/a>.
\nJ Neurosci. 2013 33: 14288\u201314300. DOI: 10.1523\/JNEUROSCI.5102-12.2013<\/p>\n

[11]<\/a> \u00a0Hartmann E. Effects of L-tryptophan on sleepiness and on sleep.\u00a0Journal of psychiatric research.<\/em>\u00a01982;17(2):107-13.<\/p>\n

[12]<\/a> Jorn Trommelen, Luc J. C. van Loon Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Nutrients 2016, 8(12), 763<\/p>\n

[13]<\/a> Yasmine Chabbi-Achengli, Tereza Coman, Corinne Collet, Jacques Callebert, Michelangelo Corcelli, Hil\u00e8ne Lin, Rachel Rignault, Michel Dy, Marie-Christine de Vernejoul, Francine C\u00f4t\u00e9
\nSerotonin Is Involved in Autoimmune Arthritis through Th17 Immunity and Bone Resorption<\/a>
\nThe American Journal of Pathology, 2016; DOI: 10.1016\/j.ajpath.2015.11.018<\/p>\n

[14]<\/a> \u201cScience in Elite Sport\u201d Dr Hannah Macleod, University of Roehampton, 6\/12\/16<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0\u201cSleep.. chief nourisher in life\u2019s feast,\u201d Macbeth. By Dr Nicky Keay A recovery strategy vital to support both health and sport performance, during\u00a0all stages of the training cycle is sleep. In this blog I outline the importance of sleep for athletes of all ages and calibres. Young athletes Sufficient sleep is especially important in\u00a0young athletes […]<\/p>\n

Read More…<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2328,8261],"class_list":["post-7124","post","type-post","status-publish","format-standard","hentry","category-uncategorized","tag-sleep","tag-young-athletes"],"yoast_head":"\nSleep for health and sports performance - BJSM blog - social media's leading SEM voice<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.bmj.com\/bjsm\/2017\/02\/07\/sleep-health-sports-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep for health and sports performance - BJSM blog - social media's leading SEM voice\" \/>\n<meta property=\"og:description\" content=\"\u00a0\u201cSleep.. chief nourisher in life\u2019s feast,\u201d Macbeth. 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