Effectiveness of sleep extension on athletic performance and nutrition of female track athletes

Sleep loss may impair athletic performance. Sleep extension may improve performance in sleep-deprived athletes. In elite sports, where the slightest edge can make a difference in individual and team success, ways to improve performance are of great interest to athletes and teams. In the presented case, a male basketball player sought to improve his free throw shooting accuracy. With a disciplined approach to sleeping longer periods of time each night over a 12-week period, there was a substantial improvement in free throw percentage, sleepiness, and self-reported confidence in making free throws. This result is consistent with an extensive literature showing that improving sleep can improve athletic performance.

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0083 IMPACT OF A SINGLE WEEK OF SLEEP EXTENSION ON PERFORMANCE, MOOD, AND NUTRITION AMONG FEMALE COLLEGE TRACK ATHLETES

SLEEP ◽

10.1093/sleepj/zsx050.082 ◽

2017 ◽

Vol 40 (suppl_1) ◽

pp. A32-A32 ◽

Cited By ~ 1

Author(s):

OA Famodu ◽

H Montgomery-Downs ◽

JM Thomas ◽

DL Gilleland ◽

RW Bryner ◽

...

Keyword(s):

Female College ◽

Sleep Extension ◽

Track Athletes

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The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

SLEEP ◽

10.5665/sleep.1132 ◽

2011 ◽

Vol 34 (7) ◽

pp. 943-950 ◽

Cited By ~ 212

Author(s):

Cheri D. Mah ◽

Kenneth E. Mah ◽

Eric J. Kezirian ◽

William C. Dement

Keyword(s):

Athletic Performance ◽

Basketball Players ◽

Sleep Extension ◽

Collegiate Basketball

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Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations

International Journal of Sports Medicine ◽

10.1055/a-0905-3103 ◽

2019 ◽

Vol 40 (08) ◽

pp. 535-543 ◽

Cited By ~ 9

Author(s):

Kenneth C. Vitale ◽

Roberts Owens ◽

Susan R. Hopkins ◽

Atul Malhotra

Keyword(s):

Reaction Time ◽

Sleep Deprivation ◽

Athletic Performance ◽

Sports Medicine ◽

Reaction Times ◽

Negative Effects ◽

Tennis Serve ◽

Sleep Extension ◽

High Level ◽

Time Accuracy

AbstractFor elite athletes who exercise at a high level, sleep is critical to overall health. Many studies have documented the effects of sleep deprivation in the general population, but few studies exist regarding specific effects in the athlete. This review summarizes the effects of sleep deprivation and sleep extension on athletic performance, including reaction time, accuracy, strength and endurance, and cognitive function. There are clear negative effects of sleep deprivation on performance, including reaction time, accuracy, vigor, submaximal strength, and endurance. Cognitive functions such as judgment and decision-making also suffer. Sleep extension can positively affect reaction times, mood, sprint times, tennis serve accuracy, swim turns, kick stroke efficiency, and increased free throw and 3-point accuracy. Banking sleep (sleep extension prior to night of intentional sleep deprivation before sporting event) is a new concept that may also improve performance. For sports medicine providers, the negative effects of sleep deprivation cannot be overstated to athletes. To battle sleep deprivation, athletes may seek supplements with potentially serious side effects; improving sleep quality however is simple and effective, benefiting not only athlete health but also athletic performance.

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An Analysis of Sleep and Ergometer Performance in Collegiate Male Rowers

CommonHealth ◽

10.15367/ch.v2i1.398 ◽

2021 ◽

Vol 2 (1) ◽

pp. 1-12

Author(s):

Thaddeus Babiec

Keyword(s):

Sleep Deprivation ◽

Athletic Performance ◽

Baseline Period ◽

Minimal Amount ◽

Post Intervention ◽

Sleep Extension ◽

Improved Performance ◽

Or Team ◽

The Impact ◽

The Temple

Introduction: Research has increasingly looked at the effects of sleep on athletic performance. Although there is currently a plethora of data expressing the detrimental effects of sleep deprivation on athletic performance, fewer studies have assessed the effects of sleep extension. These studies have all been done with field or team sport athletes and all have been conducted with athletes who traditionally have practice times later in the day. Rowing is a sport with traditionally early practice times and represents an under examined population at a high risk of sleep deprivation. The purpose of the present study was to determine what sport specific performance benefits would be gained from extending the athlete’s sleep. Methods: Nineteen members of the Temple University’s men’s rowing team were asked to increase their sleep to nine to ten hours a night for four weeks, following a two-week baseline period. A two-week post-intervention phase followed the sleep extension period. Three sport specific assessments (Open rate 1-minute, Rate-capped 1-minute, and Interval tests) and daily HRV recordings were captured each week. Results: Subjects were unable to extend their sleep from baseline during the intervention, 392.07 ± 53.69 minutes and 374.11 ± 41.53 minutes, respectively (p = .137). Significant variation was found in the week to week comparison of the Interval test and OR1-Min test. Conclusion: Athletes failed to increase their time asleep, limiting our ability to assess the impact of sleep on performance. Performance did suffer over the course of the study, suggesting participants were below he minimal amount of sleep necessary to maintain performance. Better athlete education by coaches might prove beneficial for athletes to develop the habits necessary for sufficient sleep and improved performance.

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