A practical guide to improve sleep and performance in athletes

IF 1.5 4区 教育学 Q3 HOSPITALITY, LEISURE, SPORT & TOURISM
Amy M Bender, Kari A Lambing
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Abstract

Sleep is vital for optimal mental and physical health. For athletes, optimizing sleep is becoming a popular strategy to enhance athletic performance. Athletes often complain of sleep problems including insufficient sleep and insomnia symptoms and are also at a higher risk for sleep disordered breathing. Sleep disorders and insufficient sleep can contribute to excessive sleepiness, daytime dysfunction, and performance problems. In contrast, better sleep provides benefits for physical health and athletic performance. For athletes, multiple factors can contribute to insufficient sleep. Sport-specific factors include frequent travel across time zones, competition and training schedules, high training loads, and sleeping in an unfamiliar environment. Non-sport-related factors include work, social, and family commitments; attitudes and sleeping beliefs; individual characteristics, such as chronotype or preference for morning or evening; and lifestyle choices. Fortunately, there are strategies that can be implemented to improve sleep in athletes including (a) education and emphasis on the importance of sleep; (b) sleep screening; providing extra sleep opportunities like (c) banking sleep and (d) napping; improving sleep hygiene like (e) proper light exposure; (f) a good pre-sleep routine; (g) a conducive sleep environment; (h) a strategy for supplementation; (i) utilizing circadian timing adjustments; and (j) jet lag management. Increased recognition of the importance of sleep from sport professionals and screening for sleep disorders and disturbances will be key for future athlete health, well-being, and performance.
改善运动员睡眠和表现的实用指南
睡眠对身心健康至关重要。对于运动员来说,优化睡眠正成为提高运动成绩的一种流行策略。运动员经常抱怨睡眠问题,包括睡眠不足和失眠症状,而且睡眠呼吸障碍的风险也更高。睡眠障碍和睡眠不足会导致过度嗜睡、白天功能障碍和表现问题。相比之下,更好的睡眠对身体健康和运动表现有好处。对于运动员来说,多种因素会导致睡眠不足。运动特有的因素包括频繁的跨时区旅行、比赛和训练日程、高训练负荷以及在不熟悉的环境中睡觉。与运动无关的因素包括工作、社会和家庭责任;态度和睡眠信念;个体特征,如睡眠类型或早晨或晚上的偏好;以及生活方式的选择。幸运的是,有一些策略可以改善运动员的睡眠,包括(a)教育和强调睡眠的重要性;(b)睡眠筛查;提供额外的睡眠机会,比如(c)储备睡眠和(d)小睡;改善睡眠卫生,例如(e)适当的光照;(f)养成良好的睡前习惯;(g)有利的睡眠环境;(h)补充战略;(i)利用昼夜节律调整;(j)时差管理。提高体育专业人员对睡眠重要性的认识,筛查睡眠障碍和干扰,将是未来运动员健康、幸福和表现的关键。
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来源期刊
CiteScore
3.50
自引率
15.80%
发文量
208
期刊介绍: The International Journal of Sports Science & Coaching is a peer-reviewed, international, academic/professional journal, which aims to bridge the gap between coaching and sports science. The journal will integrate theory and practice in sports science, promote critical reflection of coaching practice, and evaluate commonly accepted beliefs about coaching effectiveness and performance enhancement. Open learning systems will be promoted in which: (a) sports science is made accessible to coaches, translating knowledge into working practice; and (b) the challenges faced by coaches are communicated to sports scientists. The vision of the journal is to support the development of a community in which: (i) sports scientists and coaches respect and learn from each other as they assist athletes to acquire skills by training safely and effectively, thereby enhancing their performance, maximizing their enjoyment of the sporting experience and facilitating character development; and (ii) scientific research is embraced in the quest to uncover, understand and develop the processes involved in sports coaching and elite performance.
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