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Good sleep improves athleticism
HOW frequently do you get a good can affect your circadian night’s sleep? rhythm. Studies have shown that Ear, nose, throat, neck surgeon and students can benefit from naps. sleep specialist at Damansara Those who take afternoon naps Specialist Hospital 2 Dr Rajveer Singh perform better in their tests than Saren defines good sleep as “an the ones who have a longer sleep appropriate amount of restful sleep, duration at night,” says Dr typically seven to nine hours per Rajveer. night, that is uninterrupted, He adds that naps can also refreshing and restorative.” improve athletes’ overall sleep Adequate sleep is important to quality and aid in recovery. It facilitate anabolic processes, regulate restores their alertness and body temperature and immune enhances cognitive functions, defence, conserve energy, remove allowing them to perform at toxins generated when awake, their best during training and promote neuronal synaptic plasticity competition. and integrity, and facilitate overall Previous studies also found neuronal function. that napping can counter short Good sleep decreases the likelihood sleep duration which may of experiencing fatigue, sleepiness or Dr Rajveer Singh Saren. Creating a relaxation routine before bedtime can be advantageous for a reduce coronary mortality and sleep and circadian disorders. restful night’s sleep. improve immune functions and Dr Rajveer adds that it also l Improved reaction time and cognition. improves different aspects of athletic vigilance Threats to a good slumber Malaysia, more than half of the “Understanding your circadian performance including: l Enhanced decision-making 11,356 Malaysian working adults chronotype is important. It l Increased muscle strength and and creativity In a study titled Prevalence of surveyed had less than seven provides insight into your speed l Boosted cognitive function and Insufficient Sleep and Its Associated hours of sleep daily. natural sleep-wake rhythm, l Decreased risk of injury mental health Factors Among Working Adults in “There is a cultural emphasis whether you are a morning, on work and productivity that night or evening person. This often leads to neglecting sleep can help you determine the best among Malaysians,” says Dr time to go to bed and wake up Rajveer. for optimal sleep quality and Sleep can be affected by both quantity. And for athletes, this internal and external factors helps them train and perform such as health conditions, age, better.” lifestyle factors, irregular work Dr Rajveer also suggests schedule and stress. several sleep hygiene tips which Dr Rajveer adds, “Athletes may are to: require more sleep than the l Practise a consistent average person to recover from sleeping schedule intensive training and l Avoid caffeine and nicotine performance. However, this can l Consume a healthy, be challenging to achieve due to balanced diet scheduling and other external l Restrict the use of the bed to variables.” sleeping purposes only Athletes may face more external factors such as travel “It is also beneficial to prepare fatigue or jet lag, psychological a ‘downtime’ before bed. stressors from competitions and Watching stimulating content personal life and irregular such as action movies or intense training schedules. TV shows can keep the mind According to an article alert and active, making it more published in Current Sports difficult to unwind and fall Medicine Reports, athletes who asleep. Electronic devices such as participate in individual sports televisions emit blue light, which typically have more flexibility in can also interfere with sleep.” their daily training schedules If sleep disturbances persist, it and routines with less is recommended to seek the predictable competition advice of a sleep specialist as it schedules. Athletes of team can be a sign of an underlying sports, however, usually have sleep disorder such as sleep less control over their training apnoea or insomnia. Some schedules and follow more patients may need surgery or regular weekly competition CPAP (continuous positive formats. airway pressure) treatment under the guidance of a healthcare professional as it Sleep for better health should not be relied upon as the “Taking short naps can be sole means of improving sleep. beneficial for everyone. A 30- to 45-minute nap before 3pm is n For more information, call beneficial, but sleeping after that 03-7717 3000.
Quality naps can
help athletes recover from training and enhance their cognitive function, leading to improved performance.