How Proper Sleep Helps Recovery

How Proper Sleep Helps Recovery

For athletes, sleep habits can make or break their career. Sleep is essential for all humans, it helps your brain work properly, improves learning, helps you pay attention, regulates hormones, affects your body’s reaction to insulin, and helps repair your body. We can understand why Sleep plays an important role in the life of an athlete.

"In short, less Sleep increases the possibility of fatigue, injury, low energy, and poor focus at game time. It also slows Recovery afterwards"

1. How Much Sleep do You Need?

A sleep cycle is between 3.5-4h, you need 2 complete cycles for a full recharge.

That's why we say 7-9h per night. Pre-Game 10h of Sleep will make sure you are ready to perform.

2. The Effects of Sleep Deprivation

Many studies have tested the effects of sleep deprivation on athletic performance, effects include:

  • Slower muscle recovery
  • Changes in mood
  • Increase level of stress hormones, including cortisol
  • Decreased glycogen synthesis
  • Increased aerobic endurance
  • Increased ratings of perceived exertion. 

Fewer studies have looked at the effects of increased sleep. One study from 2009 showed that increased sleep was associated with a faster sprinting speed and hitting accuracy in college tennis players. Another showed that increasing the average number of hours per sleep for a group of basketball players from 6.5 per night to nearly 8.5 hours per night improved their free throw shooting by 11.4% and their three-point shooting by 13.7%

3. Tips for Better Sleep

Develop a Wind-Down Routine

Sleep Environment

Stick to your Schedule

If your having difficulties getting to bed, alcohol and caffeine need to go.