Lack of sleep causes irritability and an increased feeling of fatigue.
Lack of sleep hinders memory, learning sports skills, attention, reaction time, creative thinking and the ability to deal with hard situations. If lack of sleep is regular, physical performance is also impaired.
The minimum required amount of sleep for athletes is 7-9 hours.
REM sleep is linked with a decrease in cortisol. Not sleeping well for two nights causes a stress response with an increase of cortisol and a decreased release of growth hormone. Growth hormone triggers the rebuilding of tissues after exercise.
Tea and coffee close to bedtime may not always prevent an athlete from falling asleep but deep sleep is interrupted and becomes ineffective. Ingesting vitamins such as B-15 may have a similar effect.
A high carbohydrate meal at bedtime may lead to more restful sleep but it increases REM sleep and reduces deep sleep.
Spices such as Chilli or Mustard ingested with the evening meal can slow down falling asleep and disrupt the sleeping processes.
A hot bath or shower in the late evening induces sleep faster, increases deep sleep and reduces REM sleep. Aerobic exercise that raises body temperature has a similar effect.
Sleep before training or competition is not recommended. The ability to perform is decreased after waking up, which increases the time to then warm up.
For optimal sleep, the room must have fresh air, be dark, silent and cool (between 17-19 degrees celsius). Feet should stay warm. The bed should be even and solid enough to preserve the natural curves of the spine.
