Sleep – A Game Changer in the Athletic World?
The restorative qualities of sleep are fundamentally the basis of the individual athlete’s ability to recover and perform, and to optimally be able to challenge and control the effects of exercise regimes in high performance sport. Research consistently shows that a large percentage of the population fails to obtain the recommended 7–9 hours of sleep per night [17]. Moreover, recent years’ research has found that athletes have a high prevalence of poor sleep quality [6]. Given its implications on the recovery process, sleep affects the quality of the athlete’s training and outcome of competitions. Although an increasing number of recovery aids (such as cold baths, anti-inflammatory agents, high protein intake etc.) are available, recent years research show the important and irreplaceable role of sleep and that no recovery method can compensate for the lack of sleep. Every facet of an athlete’s life has the capacity to either create or take out energy, contribute to the overall stress level and subsequently the level of both recovery and performance. While traditional approaches to performance optimization focus simply on the physical stressors, this overview will highlight the benefits and the basic principles of sleep, its relation to recovery and performance, and provide input and reflect on what to consider when working with development and maintenance of athletic performance.