We all know of the guy back in school that was falling asleep in class, never paying attention, always getting sick and generally struggled to keep up with the rest of the group.  People viewed him as lazy, less intelligent, and unmotivated compared to his peers.  Now this might be partly the truth, but in most cases those individuals are just sleep-deprived.

                Being sleep-deprived can adversely affect your mental focus as well as your body’s immune system and physical repair mechanisms.   Athletes can often neglect their sleep as part of a comprehensive training program.  They will address their nutritional profile, their strength and cardiovascular demands, and the technical skills required of their sport but will somehow neglect their sleep and recovery.

                There are 5 stages of sleep – stage one (alpha), two through four (delta) and Rapid Eye Movement (beta).  It takes around 90 minutes to cycle through the stages, and the cycles repeat themselves through the night’s sleep.  Stages 1-4 are used for the body to physically heal itself from the wear and tear of the day’s activity.  This involves fighting off disease, repairing damaged tissue and growing of new tissue.  Stage 5 is when REM dreams occur, where neurological connections are made, and where the mind recovers and reorganizes after the day’s activity.

                Every person requires a different amount of sleep.  How much damage you do to your body (including  your brain!) determines how much sleep you require to repair these processes.  Everyone needs between 7-10 hours of sleep a night.  Children who are still growing may require at least 10 hours, adolescents an average of 9.25 hours with sedentary adults getting away with 8 hours of sleep.  (Nitka, 2002)  A study in the United States indicated that only 85% of adolescents are obtaining their required sleep.  Sleep-deprivation is also linked to a decrease in performance in school, with those students sleeping less than 8 hours scoring C grades or lower on average.  Sleep deprivation can also affect co-ordination and cognitive function similar to someone with a .08 blood alcohol level. (Nitka, 2002)

Creating an optimal environment will increase the quality of your sleep.  Aim for complete darkness as the release of the sleep regulating hormone melatonin will be affected.  Try to sleep in a consistent place as sleeping on couches and in class will not be conducive to proper recovery.   A noisy environment may affect the quality of your sleep even at a level which does not wake you.  A semi-firm mattress with a good pillow is recommended and you should avoid sleeping on your stomach.  Napping can be beneficial for individuals who are pushing themselves hard and require more recovery time. The goal of at least 9 hours sleep AT NIGHT should still be adhered to regardless of sleep accumulated through mid-day napping.

Athletes require more sleep than the average individual.  They put their bodies through extensive wear and tear with training and competition.  Their minds are stressed in learning new skills and the preparation required for competition.  Adequate rest and recovery is needed, and proper sleep is central to this process.   Make sleep a priority in your comprehensive training program and you will see the benefits in your training and your game.