LeBron James. Roger Federer. Two athletes who prioritize getting a minimum of ten hours of daily sleep.
What are some consequences of inadequate sleep for athletes?
- Reduced vertical jump
- Reduced peak weight lift
- Reduced handgrip strength
- Reduced endurance
- Increased formation of lactic acid (creates shortness of breath and muscle cramps)
- Increased inflammation (via upregulation of genes controlling inflammation)
- Increased injury
- Reduced formation of motor skill memory (occurring during sleep)
"It's almost as though sleep deprivation shuts down your memory inbox."
Effective sleep acts as a "file transfer" mechanism that secures information.
Daylight savings time never hurt anybody...except for the 24 percent increase in heart attacks the next day after a one hour (spring forward) sleeplessness experiment. This drops 21 percent in the fall when we gain an hour.
A mere one week of sleep reduction (to six hours) increases activity in genes favoring cancer, heart disease, and inflammation.
Dr. Walker recommends:
1) Regular sleep patterns
2) Reduction of room temperature to about 65 degrees as reduced core body temperature (2-3 degrees) induces and maintains sleep.
Sam Ramsden, Seattle Seahawk Director of Player Health and Performance adds, "Sleep is a weapon."
Summary:
1) Sleep is essential to optimal mental and physical performance.
2) More sleep produces better speed, strength, and endurance.
3) Sleep deprivation results in worse learning, memory, and immunity.
4) Regularizing sleep patterns and environmental cooling help.
5) Less sleep produces shorter life expectancy.
Lagniappe. Science of Sleep e-book
Lagniappe 2. Villanova "time and space" LOGO cuts.