The Power of Sleep for Athletes

It’s not uncommon for an athlete to put 100% focus into their weight and nutritional regimens while training for their chosen sport. A workout log book and weekly nutritional log sheet are essential items when striving for goals of lean muscle mass and decreased body fat. However, when the gains suddenly screetch to a halt, or energy and strength levels begin to decrease drastically in the weight room, its time to examine an often overlooked variable- sleep.

As an athlete, it is just as important to keep track of sleeping hours and quality of sleep as it is about weights being lifted and food being consumed. Getting the most out of your sleep definitely has its advantages:

• Increased mood
• Improved reaction time
• Improved alertness
• Weight control
• Increased growth hormone

With proper sleep, the above advantages all add up to a greater performance both on and off the field. Without it, athletes often find themselves adding more time and volume to their training which has an increasingly detrimental effect on body repair and performance.

Sleep is divided into Non Rapid Eye Movement (NREM) with accounts for approximately 70% of total sleep time, and Rapid Eye Movement (REM) with accounts for the remaining 30%. During NREM sleep patterns, the body undergoes many relaxing phases, and passes through 4 of the following stages:

Stage 1: Drowsiness; low rolling eye movements; mental relaxation; 5% of the total sleep time.

Stage 2: Light Sleep; can be easily aroused or awoken from sleep; 90 minute cycle and occupies approximately 45-60% of sleep.

Stage 3 and 4: Deep Sleep; very relaxed state; slow regular heartbeat and respiratory rate; relaxed muscles; 7% of total sleep time in stage 3 and around 11% in stage 4. It is during the 3rd and 4th stages that growth hormone is secreted by the pituitary gland to help the body and muscles recover from intense workouts

REM sleep represents stage 5, which is characterized by a rapid, flickering movement of the eyes. Temporary paralysis of body is also natural in this stage, allowing the sleeper to explore the vividness of dreams. REM sleep accounts for approximately 20-25 % of a normal nights sleep and takes approximately 90 to occur. This stage is represented by “periods”, in which the sleeper goes in and out of REM in shorter periods, back to stage 2, followed by cycles of reentry to REM.

In next month’s continuation, we shall examine ways to improve sleep, as well as a powerful, yet natural supplement that every athlete should use for sleep and recovery purposes.

Coach Duane Swift