Sleep for Your Competitive & High Performance Athlete

Why Your Athlete Needs Quality Rest and Sleep

Author

Fortitude 365
October 11, 2023

Hi Everyone, thanks for checking out this week’s newsletter. Below you'll find:

  • Performance Concept of the week

    • Sleep - Why Your Competitive or High Performance Athlete Needs Quality Rest and Sleep

  • Action plan

  • Resource of the week

  • Things to Explore

Performance Concept of the Week

Sleep - Why Your Competitive or High Performance Athlete Needs Quality Rest and Sleep

As a parent of competitive or high-performance athletes, you understand the importance of hard work, dedication, and discipline. But there's one crucial aspect of your athlete's performance that often goes overlooked – SLEEP - the number 1 recovery tool.

In this article, we will look into the profound impact of sleep on athletic performance and why it should be a top priority for you to support your competitive or high performance athlete.

The Athlete's Daily Grind

Life as a competitive or high-performance athlete can be hectic (and for you as a parent too). From rigorous training sessions and demanding competitions to balancing school, social life, their training and competition schedule is packed. In the midst of this chaos, it's easy to disregard the significance of sleep. However, sleep is when the body and mind recover, repair, and prepare for the next day's challenges.

The Connection Between Sleep and Performance

  • Physical Recovery: Sleep is the body's natural recovery mechanism. During deep sleep, muscle tissue repairs itself, and energy stores are replenished. This is essential for athletes who push their bodies to the limit daily. Without adequate sleep, they risk injury and slower progress.

  • Mental Clarity: The mental aspect of sports cannot be underestimated. Sleep plays a pivotal role in cognitive function, memory consolidation, and decision-making. Athletes need sharp mental acuity to strategize, adapt to opponents, and maintain focus during competition.

  • Immune System Support: Lack of sleep weakens the immune system, making athletes more susceptible to illness. An ill athlete can't perform at their best, so sleep is a defense against missed opportunities and setbacks.

  • Hormonal Balance: Hormones like testosterone and growth hormone, crucial for muscle growth and repair, are released during deep sleep. Insufficient sleep disrupts this hormonal balance, hindering an athlete's progress.

What Does the Research Say

Walsh et al (2020) conducted research on sleep in athletes and

Research & Infographic Key Take Aways

  • Sleep Quantity - 7-9 Hours Adults / 8-10 Hours Teenagers.

  • Napping - Can supplement insufficient nightly sleep.

  • Sleep Hygiene - Build good habits around your sleep (i.e. no screens 1-2 hours before bed, develop a bed time routine, dark room, cooler room temperature, etc.).

  • Training Schedule - Build your sleep schedule around training. If you train early in the morning, go to bed earlier. If you train at night, wake up later.

Practical Tips for Better Sleep

  • Consistent Schedule: Encourage your athlete to maintain a regular sleep schedule, even on weekends.

  • Create a Sleep-Friendly Environment: Ensure their sleeping space is comfortable, dark, and quiet.

  • Limit Screen Time: The blue light from screens interferes with the body's natural sleep-wake cycle. Encourage them to avoid screens before bedtime.

  • Proper Nutrition: A balanced diet can support better sleep. Avoid heavy meals close to bedtime.

  • Wind Down: Establish a relaxing bedtime routine to signal to the body that it's time to sleep.

Communication is Key

Open a dialogue with your athlete about the importance of sleep is important. Do this in a supporting manner educating them and allowing them to make decisions on their own. Encourage them to share any sleep-related concerns difficulties they may be experiencing, or even support they may need. Together, you can work on solutions to ensure they get the rest they need. If you feel you are out of your element, you can always seek the assistance of a professional.

Summary

Sleep is the unsung hero of high-performance athletes. It's not a luxury; it's a necessity. By prioritizing sleep, you're giving your athlete the edge they need to excel in their sport. It's a simple yet incredibly powerful way to support their physical and mental well-being on their journey to success. So, make sleep a non-negotiable part of their training regimen, and watch as they soar to new heights in their athletic pursuits.

Action Plan

Take stock of your athlete’s sleeping habits:

  1. What is/are my athlete’s current sleeping habits like?

  2. Are they getting their 8-10 hours of sleep a night?

  3. Do they have good sleep hygiene habits?

  4. How is the training/competing schedule impacting sleep?

  5. What can we do to optimize their sleep environment?

Resource of the Week

Want to learn about sleep for your competitive or high performance athlete? Check our Sleep For Athletes Resource Guide below.

Things to Explore

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