Sports Scientist Inez Griffin explores the relationship between a lack of quality sleep and athletic performance, and offers practical advice for improving how you sleep.
"}},"slug":"sleep-deprivation-affects-on-health-and-performance","blogTags":"Performance","featuredPost":false,"author":{"name":"Inez Griffin","slug":"inez-griffin","facebookHandle":null,"twitterHandle":"https://twitter.com/inezgriffin/","instagramHandle":"https://www.instagram.com/inezgriffin/","linkedInProfile":"https://www.linkedin.com/in/inez-griffin-a0a914130/","stravaProfile":null,"bio":{"childMarkdownRemark":{"html":"Inez Griffin is a Sports Scientist with an MSc in Sport and Exercise Science (Physiology) from Cardiff Metropolitan University.
\nA former national-level swimmer and a coach with Poole Swimming Club, Inez earned her BSc degree in Sport and Exercise Science at Cardiff Met before returning to complete her Master of Science.
\nShe currently works for the NHS as a Wellbeing Facilitator as part of the Living Well Taking Control Type 2 Diabetes Prevention Programme at Westbank Community Health and Care in Dorset.
"}},"title":"Sport and Exercise Scientist","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/45hhtuJqQn9alO9vDQLIlI/fd229befae86a136e0f9cdf85afa7b2f/Inez.png"}}},"scientificallyReviewed":false,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/y8zDuRo1jDPqyiifPjoKZ/15b02bf4f4aea003214aafb215902ce7/ezgif.com-gif-maker__30_.jpg?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"Having grown up in the world of competitive swimming, I’m no stranger to the pain of 5am alarm calls, early morning training sessions and the need for at least…","html":"Having grown up in the world of competitive swimming, I’m no stranger to the pain of 5am alarm calls, early morning training sessions and the need for at least one cup of coffee to help me function.
\nIn my mind, there’s no doubt that a few too many late night - early morning combos and the resultant lack of sleep (particularly during my university days) will have contributed to a few below-par sessions, but what would have happened to my performance if I’d endured poor sleep quality on a consistent basis?
\nFailing to enjoy the recommended 7-9 hours of sleep per night regularly is common in today’s society, with one in three of the British and American populations failing to get the recommend amount, largely due to factors such as stress, work and intense schedules.
\nA prime example of the effects of extreme sleep deprivation were exhibited during a TV show in 2004. ‘Shattered’ was a British reality TV series where contestants attempted to go 7 days without sleep in order to be in with a chance of winning £100,000. The show received a number of complaints from the public due to the torture faced by the contestants as they battled through long, sleep deprived days.
\nThe effects of missing out on sleep were clear to see, with one contestant hallucinating and convincing himself he was the Prime Minister of Australia!
\nIn the real world, perhaps you’re not hallucinating about becoming the next PM, but you could still be suffering some serious health issues if your sleep deprivation becomes chronic.
\nHowever, the research suggests that most elite athletes don’t sleep as well as these two legends of sport (and sleep).
\nFor example, ultrarunners and athletes taking part in multi-day races or Fastest Known Time attempts will often be running over several days or overnight, with little or no sleep at all.
\nWhilst some runners will choose to stop throughout the race for power naps, others will continue to the finish with no sleep - a 2018 study found that more than half of ultramarathon runners slept during an event lasting 48 hours.
\nWhereas Dean Karnazes once ran 350 miles over three nights with no rest.
\n\n\nOn the third sleepless night, I found myself running down the middle of the road. Knowing better, I meandered back over to the shoulder. Then it happened again. I woke up running down the middle of the road and I realised that I was sleep-running. That was kind of freaky.
\n
Going three nights without sleep is an extreme case of sleep deprivation and will be relatively rare for most endurance athletes, but there’s still a danger of becoming sleep deprived if you’re not gaining the recommended 7-9 hours of quality sleep each night on a regular basis.
\nTo put this into perspective, a 2021 review found that between 50-78% of elite athletes across the globe experience disturbed sleep. Another study from 2012 found a group of Olympic athletes enjoyed an average of only 6 hours and 55 minutes sleep a night, and compared to healthy non-athletes took longer to fall asleep, spent more time awake in bed, and woke up more times during the night.
\nFurther research in 2014 found Olympic swimmers only enjoyed a paltry 6 hours and 12 minutes a night and the effectiveness of their training sessions was subsequently impaired.
\nThese studies looked at why these athletes were getting lower quality and quantity of “zzzzs”, and put it down to their gruelling training schedules, timing of training (especially those 5am starts in swimming!), lengthy travel to competition, stress, pre-race anxiety, and overuse of smartphones and other technology.
\nThose factors are also applicable to athletes outside of the elite and professional sphere as many age-groupers and recreational athletes will be fitting in early morning training sessions before work, worrying about races, travelling, and enduring the stresses of everyday life.
\nIn fact, an Italian study from 2007 found that recreational athletes actually reported significantly more chronic and occasional sleep disorders compared to Olympic athletes.
\n2. Consistent sleep and wake times
\nBy going to sleep and waking up at the same time every day, your body clock and brain get into a good routine, helping you to feel refreshed when you wake.
\nTo help stick to this routine, don’t lie awake in bed for long periods, get plenty of daylight, and move your alarm away from the bed to avoid hitting snooze.
\n3. Wind down properly
\nHave a relaxing bedtime routine, allowing 30-60-minutes for quiet relaxation can help you to sleep better. Listening to relaxing music, reading a book, or some gentle stretching should help you to wind down.
\n4. Make your bedroom a sleep-friendly environment
\nIn 2016, Team Sky gave an insight into their ‘hotel set-up’ which saw them ensure riders' own mattresses and pillows were carted from one hotel to the next to ensure a good night’s sleep. They also used hypoallergenic bedding, dehumidifiers, air purifiers, air conditioning units and heaters.
\nWhile lugging around your mattress to every competition might be tricky, there are some easier ways you can control your bedroom environment.
\nMake sure your bedroom is comfortable, cool, dark and quiet. Keeping your bedroom temperature somewhere between 60-71 degrees Fahrenheit (15.6-22 degrees C) helps us to stay cool and avoid being woken up by excess heat.
\n\n\nI have always used earplugs and an eye mask to help me get a good night’s sleep. I find it difficult when having to share a room with others, so I’ve found out that these two cheap items are a godsend if sharing a room with family or friends.
\n
\n- Hamish Reilly, winner of the 2018 Leeds Castle Sprint Triathlon
5. Consider your diet
\nAlthough caffeine is a popular ergogenic aid amongst athletes of all levels, try to avoid it in the afternoon as it can stay in the system for several hours. After around 4pm, making the switch to decaf or avoiding caffeine altogether could help to improve your sleep.
\nAlso, try to avoid alcohol and nicotine as they can disrupt your sleep. Although a glass of wine can help some people to relax and fall asleep, alcohol is known to affect the quality of sleep. Nicotine on the other hand is a stimulant, meaning many smokers may struggle to fall asleep, or get less deep sleep.
\nHeavy meals too close to bedtime should also be avoided if possible, as the digestion process raises body temperature and could keep us awake.
\nSummary
\nSo, the research shows that being sleep-deprived can affect health and sports performance, and many active folk just aren’t getting enough shut-eye.
\nThe good news is that for most cases, preventing sleep deprivation and getting back on track can usually be done by following just a few easy steps.
\nMaking your bedroom a relaxing environment, winding down properly and squeezing in afternoon naps (if possible) all help clock up those important hours of sleep.
\n