More is more. Innovation is before us, like better sleep.
When I was a Navy physician (1981-1991), we talked about the Bruce Jenner Protocol, necessary for championship performance. The same principles applied to Pulmonary Rehabilitation.
- Healthy diet
- Exercise/training
- Medication/supplements
- Restful Sleep
- Motivation (Olympic Gold, something to live for)
A variety of factors contribute to our need for sleep including circadian rhythm and its relationship to melatonin levels. We won't perform our best without adequate sleep which, for our players, should be at least eight hours.
From MasterClass. We need deep, restorative non-REM sleep and REM sleep.
According to the London Sports Institute, hormones secreted during sleep help physiologically restore an athlete’s body. Melatonin activates other enzymes that help to reduce inflammation, while other hormones released during deep sleep work to repair muscle, build bone and oxidize fats.
Has extended sleep been studied in basketball players? Yes. Here are the highlights:
- 11 Stanford University basketball players
- Baseline measurements followed by 5-7 weeks of sleep extension with goal of minimum 10 hours/night
- Performance measures (speed, shooting accuracy) and sleepiness scoring
- Improved sprint times, 9% improvement in free throw and 3-point percentages
- Sleepiness scores improved
- Subjective improvements in physical and mental well-being
- Conclusion: better sleep led to improved athletic performance
During sleep, our brains also convert shorter-term memories into durable ones.
Improve sleep via improved sleep hygiene.
From MasterClass. The half life of caffeine is five to six hours, so a 2 PM coffee still has a quarter of its effect ten to twelve hours later. Caffeine also decreases sleep quality by lessening deep sleep stages. Caffeine appears in various degrees in energy drinks, chocolate, decaf coffee, and even ice cream!
Alcohol disrupts sleep with less deep sleep and more periods of awakenings referred to as sleep fragmentation. It also decreases REM sleep that impairs creativity and may even alter life expectancy. Researchers who gave a dose of alcohol on either the first or third night of a one week study found a decrement of up to fifty percent of information retention via decreased REM sleep.
The over-the-counter sleep supplement, melatonin, doesn't have any consistent benefits for athletes. It may reduce jet lag.
Summary:
- All coaches want improved player performance
- Better sleep improves physical and cognitive performance
- Improved sleep improves speed and shooting accuracy
- Improved sleep improves memory and learning
- Focus on teaching sleep hygiene measures
Lagniappe. Points don't grow on trees (often on threes). How Corey Kispert and the Zags attacked the Virginia defense... ball screens, flare screens, duck-ins, drives.