Sleep and the Athlete

In fact, athletes can be more prone to sleep difficulties because of increased pressures from their sport, high workloads, training or travel demands or trying to juggle other pressures (employment or study) while pursuing their sport.

What we know about Sleep

• The average athlete requires 8 hours sleep per night to effectively manage their performance and/or training demands.
• Less than this can cause sleep debt. Sleep debt is described as having decreased physical and mental capabilities throughout the day.
• Sleep is the main way our brain re-charges and restores performance levels. This is critical for athletes prior to major competition or during solid training blocks.
• Sleep is a routine, try to enter bed at the same time each night and try to wake each day at the same time.

Poor Sleep Patterns

Sleep is one of the most important aspects of good mental recovery.  It is when your mind and body replenishes daily energy levels.

-        Ineffective sleep has been shown to contribute to increased stress and anxiety levels as well as the development of depression.

Simple tips for better sleep

• Go to bed when you are actually ‘feel’ sleepy. If you are not asleep within 30 minutes, get up and do a trivial task such as brush your hair or get a drink of water, before returning to bed.
• Do low stimulation activities in the 60-90 minutes prior to wanting to fall asleep. Try to avoid / limit the use of technological devices in the period.
• Avoid naps during the day or toward the late afternoon / early evening where possible.
• Do some form of structured relaxation prior to going to bed such listening to soft / acoustic music, breathing exercises or mental relaxation as you approach your desired sleep time.
• Keep a note pad next to your bed to write down any annoying, repetitive or worrying thoughts that might be keeping you awake or your mind active.

Extra Assistance

If you would like to learn more about sleep patterns and develop strategies that work, please contact one of our performance psychologists to arrange an individual consult. (This email address is being protected from spambots. You need JavaScript enabled to view it.)