Effective Exercise: What is the duration of sleep protects against sports injuries?

In today’s society is sufficient and “good” sleep was still always a subordinate role.

Often regarded as caffeine, as like to used tool, to lack of sleep to compensate.

However, people often forget how important sleep is for all body functions.

Why is sleep so important?

Sleep is crucial for many cognitive functions, as well as for mental health, cardiovascular health and the immune system.

It also affects the hormonal balance and thus mood and behavior as well as physical and mental benefits.

The role of sleep for Regeneration, is essential. In this connection, studies show that good sleep has a positive effect on the risk of injury during sports.

What is considered good sleep?

For a good sleeping routine, the quality and the right Timing is important in addition to length.

The sleep-Wake rhythm in humans is on the day – and night – focused time – measured by brightness and darkness.

According to the American National Sleep Foundation to apply (especially for Adolescents) eight hours of sleep per night as the threshold value, less than eight as inadequate and only nine hours and more than optimal.

A Federal Agency of the United States found, however, in the course of a study of the sleeping habits of 14,000 young people, almost 70 percent to only seven hours or less of sleep per night, and thus too little sleep.

Lack of sleep: Increased risk of injury in athletes

The consequences of a poor sleeping routine are often underestimated. Just for sportsmen and sportswomen, you can be on a long-term perspective, however, devastating.

The bad sleep demonstrated prolonged reaction times, quicker fatigue, greater perceived effort and inadequate Regeneration can result in the case of sportsmen and sportswomen in an increased risk of injury.

A study found that the risk of getting hurt, in less than eight hours of sleep per night by a remarkable 70 percent increase.

Sleep was, therefore, in this study, one of the two significant factors associated with injuries.

The number of weeks per year, during which the Sport was practiced, or the number of different sports, however, were not decisive.

Photo gallery: 10 tips for better sleep

A series of tests from 2011, showed what amazing improvements to the sporting performance of more sleep per night may be accompanied.

So basketball players who slept at least ten hours per night, managed a performance increase, which has affected the running speed, aim accuracy and the subjective perception of one’s own Fitness.

Education about sleep hygiene is crucial

In order to achieve a so-called good ‘sleep hygiene’, is a basic education about the importance of sleep and recommended sleep routines is a prerequisite.

Not infrequently, enough sleep is as dismissed and the subjective assessment overstated the number of hours after you feel recovered, scientific results of the parent.

In addition to the consumption of alcohol, caffeine, marijuana, other drugs, and improperly used prescription drugs, the Use of electronic devices affected in the evening, the quality of sleep.

This may help you better sleep

  • regular sleep routines and rituals to introduce
  • activating activities in front of the sheep, e.g., media consumption)to avoid to go (
  • Relaxation techniques (e.g. autogenic Training)
  • in a dark and cooler environment to sleep
  • Caffeine does not go at least six hours before bedtime consume
  • Sleep of the day to avoid
  • Use bed only for sleep
  • cognitive-behavioral therapy for sleep disorders (CBT-I)
  • Relaxation and mindfulness exercises
  • Supplementation of Melatonin

Knowledge about Stimulus control also showed that it may be sensible to get up, when you can’t fall asleep, because then the bed with insomnia would be associated.

Because, especially in sportsmen and women a bad sleep hygiene the health effects of the injury may, on the advice of experts is to implement training plans solid sleep routines and the importance of good sleep generally more space.

Sources

  • Milewski, M. D. et al. (2014): Chronic lack of sleep is associated with increased sports injuries in adolescent athletes, retrieved on 23.072020 https://pubmed.ncbi.nlm.nih.gov/25028798/
  • Kölling, S. (2016): Sleep in Sports: A short Summary of Alterations in Sleep/Wake Patterns and the Effects of Sleep Loss and Jet-Lag, retrieved on 23.07.2020 https://www.germanjournalsportsmedicine.com/artikel-online/archiv-2016/heft-2/sleep-in-sports-a-short-summary-of-alterations-in-sleepwake-patterns-and-the-effects-of-sleep-loss-and-jet-lag/
  • Krohus, E. (2019): Wake up call for collegiate athlete sleep: narrative review and consensus recommendations from the NCAA inter-Association Task Force on Sleepand Spa, archived from the original on 23.07.2020 https://bjsm.bmj.com/content/53/12/731
  • Mah CD, Mah KE, Kezirian EJ, et al. (2011): The effects of sleep extension on the athletic performance of collegiate basketball players, retrieved on 23.07.2020 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3119836/

Kimberly Papenthin

*The post “to Train Effectively: What is the duration of sleep protects against sports injuries?” is published by FitForFun. Contact with the executives here.