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The Effects of Sleep on

Athletes

By: Samethyst, Katie, Laura, Asia, Zeke,


Joel, Colin & Tristian
Priorities?

I have so much homework

I have film - (Zeke and Tristan)

My leg was throbbing all night

Partying or sleep? Partying

I forgot I had a paper due tomorrow

Netflix
Why is it important?

Recommended time 7-9 hours, but athletes need MORE! (different for each
person) 7 hours of sleep is not the same as 5 hours of sleep and a 2 hour nap

Disruption of training, performance, visual interpretation

Aids in muscle repair, bone growth, restoration in immune and endocrine


systems.

Altered reaction time, possible increase in injuries.


How can we aid in athletes getting sufficient
sleep?

According to the NATA athletic trainers scope of practice, The AT should


routinely Perform and Educate athletes about injury/illness prevention and
wellness protection, treatment and rehabilitation, and professional health and
wellbeing.

Go see the PRC! Get help!

Help our athletes with organization of their schedules they are our friends :)
What does the NCAA say about it?

Sleep duration, quality, timing, environment.


Anaerobic Power

What is anaerobic power?


Anaerobic power reflects the energy pathways to produce energy for muscle contraction.
This system is depleted quickly and is used for short bursts of intense power output. Sprint
or track cyclists, sprint runners, hockey players, and other athletes that use short, high
intensity efforts benefit from this training.
It is believed that sleep deprivation decreases anaerobic power
Wingate Test for anaerobic test
https://www.youtube.com/watch?v=e-uaKhOAn_A
Studies on Anaerobic Power
1st study was to investigate the effects of a partial sleep deprivation from a
30 second Wingate test, and on the following recovery.
8 athletes were tested
The changes in ventilatory and metabolic responses were analyzed during and the
completion of the 30 second exercise, taken place in two nights after a night with reduced
sleep (Bourdin et al. 115).
2nd study was aimed to find results in decreased levels of attention, shift in
levels of attention, and total sleep deprivation
18 participants were randomly selected
The participants warmed up by pedaling for 3 minutes against a 30 watt load. After 5 minute
rest period, by the command start and then the participants began pedaling as fast as they
can until the end of the test period (Taheri and Arabameri 15).
Conclusion about Anaerobic power
1st study
These findings suggest that acute sleep loss did not contribute to the alterations in
supramaximal exercise (Bourdin et al. 115).
2nd study
Anaerobic power was unaffected following one night of sleep deprivation while there was a
difference in reaction time.
Although anaerobic performances are unaffected after 24 hours of sleep deprivation, but it
is impaired after 36 hours without sleep (Taheri and Arabameri 17).

Reaction Time

General knowledge leads us to belive reaction time is lengthened when a person is sleep deprived
Studies have proven slower choice reaction times by 15% when faced with TSD.
Joystick Test to measure choice reaction time (Taheri and Arabameri 15).
Lauren Hale Ph.D on what sleep can do for the brain:
www.healthination.com/sleep-tips/sleep-tips-1/how-sleep-affects-brain-function-1/
Overtraining Syndrome and Immune System
What is overtraining?
According to Medical Dictionary for Health Professionals and Nursing, overtraining syndrome is a group of symptoms
resulting from excessive physical training; includes fatigue, poor exercise performance, frequent upper-respiratory
infections, altered mood, general malaise, weight loss, muscle stiffness and soreness, and loss of interest in high-level
training.

Sleep deprivation create a sympathetic-parasympathetic nervous system imbalance. When the autonomic nervous
system is disrupted, the athlete can experience a development of an overtraining status (Fullagar et al. 179).

What does this mean for your immune system?


OTS is believed to cause a proinflammatory cytokine response, which creates a sickness behavior response,
development of immuno-suppression, and ultimately leads to a decline in physical performance capacity of the athlete
(Hackney and Koltun 639).
Sleep Affecting Injuries

When you become sleep deprived you are:

More prone to injury during activity


Decreased reaction time
Decreased attention

Sleep is essential in the tissue and cellular regeneration after a workout.

Appropriate quality and quantity


Sleep Affecting Wound Healing

When you are sleep deprived it has other consequences on your bodys healing
process

1. Wound Healing
Decreased protein function at wound site
Recovery for Athletes

Exactly, how does recovery play a part in an athlete's rest?

First off, what is recovery?

Recovery is the deliberate use of interventions aimed at enhancing an athlete's


capacity to adapt to the physical and mental demands of preparation and
performance. In other words, it is doing something which is likely to help an
athlete recover more effectively from their training or competition.

The KING always sleeps!!!


How can we help an athlete recover?
We can help an athlete recover by using WASHUP!

WASHUP is an acronym used to help people enhance their recovery

W-ater

A-ctive rest

S-leep

H-ydration and refueling

U-nwind mentally

P-hysical therapies( WE CAN DO, WHAT THEY CAN DO FOR THIS)


Water and Active Rest

Water can help an athlete recovery be the means of ice baths, going to the spa,
and relaxing in a swimming pools. This is beneficially because it gives the body
time to relax and helps with recovery.

Active rest is important which most athlete in college could probably do or do is


like going for walks to relax the mind and still keeps the body moving to help
relax but warm the body muscles so it does not stiffen up, causing tight
muscles. This can also be achieved by swimming, cycling, or any other physical
activities that do not involve training in it.
Sleep for Recovery

Sleep helps an athlete think and function.


Losing sleep = higher risk to an injury and endangering themselves.
Going to bed on a regular schedule will help
Ways to help fall asleep
calming music for relaxing
darkening windows with curtains/ blankets
breathing techniques
Hydration and Refueling

What enhances the recovery


Drinking good fluids
Being hydrated will allow the brain to function at an optimal rate
Eating healthy
Certain chemicals will cause the body to stay up
Caffeine before bed is a no
Unwinding Mentally and Relaxation

Unwinding Mentally everyone should do everyday. It helps the body relax from
the stress it may have been put under for a day or any day. Unwinding can
involve reading, listening to music, going for walks, and more. Depending on the
individual will be what the best seem fit for them.

Relaxing by getting massages, doing yoga, pilates, or just even stretching can
help the body recover. It Is relaxing and lets the body know you are taken care of
it. Know each individual athlete or not, they should know their body is their
temple and taken care of their body
can be beneficial to them and can make
them feel AMAZING!!!!
Sleep and Recovery in Team Sport
Disturbed sleep and performance:
Napping
What does napping do?
So.What?

How do we emphasize to players and coaches the importance of sleep?

EDUCATION!!!!!! Sleep should be more important that finishing your work at 4 am

Make sleep a priority!

Motivation: ATs can help with this!!! We need to be awake and motivated to get
athletes to sleep better.

Immune System
Works Cited
https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/importance_of_sleep_
for_athletic_performance.pdf

http://www.nata.org/sites/default/files/GuideToAthleticTrainingServices.pdf

Hackney, Anthony C., and Kristen J. Koltun. "Acta Clinica Croatica, Vol.51. No.4. Prosinac 2012." The Immune System and
Overtraining in Athletes: Clinical Implications. N.p., 2012. Web. 14 Nov. 2016.
<http://hrcak.srce.hr/index.php?show=clanak&id_clanak_jezik=159086>.

Fullagar, Hugh H K, et al. "Sleep And Athletic Performance: The Effects Of Sleep Loss On Exercise Performance, And Physiological
And Cognitive Responses To Exercise." Sports Medicine (Auckland, N.Z.) 45.2 (2015): 161-186. MEDLINE Complete. Web. 14 Nov.
2016.

Mougin, F., H. Bourdin, M. L. Simon-Rigaud, J. M. Didier, G. Toubin, and J. P. Kantelip. "Thieme Connect." International Journal of Sports
Medicine 17.02 (1996): 115-19. Web.

Simpson, N. and Dinges, D. Sleep and Inflammation. Nutrition Reviews. Dec 2007. (244-252).
Works Cited Continued...
Fullagar, Hugh H. K., et al. "Sleep And Recovery In Team Sport: Current Sleep-Related Issues Facing Professional Team-Sport Athletes." International Journal Of
Sports Physiology & Performance 10.8 (2015): 950-957. SPORTDiscus with Full Text. Web. 14 Nov. 2016.

Goldsmith, Wayne. "Recovering from Recovery: Recovery in Perspective." BC Coach's Perspective. Coaches
Association of British Columbia, 2012. Web. 8 Nov. 2016.

http://eds.a.ebscohost.com/ehost/pdfviewer/pdfviewer?vid=29&sid=0a084f9f-54b6-4970-9c30-a31aef303629%40session
mgr4008&hid=4105

Taheri, Morteza, and Elaheh Arabameri. "The Effect of Sleep Deprivation on ChoiceReaction Time and Anaerobic Power of College
Student Athletes." Ebscohost.com. SPORTDiscus, Mar. 2012. Web. 14 Nov. 2016.

"Overtraining Syndrome | Definition of Overtraining Syndrome by Medical Dictionary." The Free Dictionary. Farlex, n.d. Web. 15 Nov. 2016.
<http://medical-dictionary.thefreedictionary.com/overtraining+syndrome>.

McKnight-Eily, L. Eaton, D. et.al. Relationship between hours of Sleep and Health-Risk Behaviors in U.S. Adolescent Students. Preventative
Medicine. 53 (2011). 271 273.