The Science of Sleep: How Quality Rest Enhances Athletes’ Fitness Journeys | Parami News

adequate sleep Perhaps the unsung hero of every fitness regimen. Print and digital media are filled with descriptions of dietary considerations and exercise routines that individuals, especially athletes, can follow to ensure they are at their best. However, the importance of obtaining the required quantities is not sufficiently emphasized. quality sleepA sleep survey shows this when 49% of respondents said they were more productive when they slept well. Here’s a look at how sleep can be an athlete’s most reliable ally in their fitness journey.

How much sleep do athletes really need?

The National Sleep Foundation recommends that individuals need 6 to 9 hours of uninterrupted sleep to function optimally. For athletes, the average time is about 8 hours. However, it is important to recognize the fact that this time should be peaceful and undisturbed.
If you suffer from anxiety, bruxism, or sleep apnea, the quality of your sleep can be severely affected and you may wake up feeling tired and disheveled, even after nine hours of sleep. Therefore, it is important to address these issues, seek help from a sleep doctor, and use medical devices that can help relieve your pain.

The importance of sleep for athletes

Now that we know how much sleep athletes need, the next obvious question is how sleep helps their performance. Here are some ways.
muscle repair
When a person sleeps, their body releases hormones that aid in muscle repair and recovery. In fact, sleep deprivation is associated with decreased immune function, impaired glucose metabolism, and greater fatigue. All of this can be a real game-changer on the field and impact performance and endurance, giving competitors an advantage they may not even realize they have.
energy loss
As mentioned above, the inability to get quality sleep is closely linked to decreased energy levels. Regardless of the impact this has on actual performance, it also hinders an athlete’s ability to work out and practice. This could have disastrous consequences for form and technology in the long run. In other words, if you don’t sleep well, all your efforts to improve your health may be affected.
hormonal imbalance
Hormone regulation plays a key role in fitness and recovery, significantly impacting optimal performance and results. Sleep is a key factor in maintaining good health hormonal balance. During sleep, the body secretes growth hormone, a substance critical for muscle repair and growth. Conversely, sleep deprivation can lead to imbalances in cortisol levels, which can lead to increased inflammation and delayed recovery. By ensuring adequate sleep, individuals can significantly improve athletic performance and accelerate the achievement of fitness goals.
Impaired cognitive function
Lack of sleep is associated with unwarranted mood swings, irritability, and impaired decision-making. In fact, getting enough sleep is a professional task for many experts, including pilots and heavy machinery operators. The cognitive effects of sleep deprivation can also have dire consequences for athletes who are required to make split-second decisions on the field.
bottom line
Obviously, getting enough sleep is absolutely necessary for athletes. It helps with all aspects of training, preparation and performance. It also affects the mental and emotional well-being of people involved in sport – a necessity given the disappointment and increased stress they have to deal with on a daily basis. It also enables them to be more engaged and truly enjoy the fruits of their labor.
(Dr. Sibasish Dey, Head of Medical Affairs, ResMed South Asia)