Sleep is recognised as being essential for recovery in sport training. Sleep hygiene refers to the practicing of behaviours that promote sleep and avoiding activities that disrupt healthy sleep patterns. For athletes, there are several factors that may affect sleep. These include arousal in the sleep setting; the sleep environment; travel; alcohol; caffeine; drugs and sexual activity.
Arousal in asleep setting may be due to anxiety and stress about an upcoming competition, sport performance, careers, financial security and personal stressors. Lighting, playing videogames, watching television and interacting with other electronic media immediately before bed can also lead to arousal.
Simply being outside of one’s home environment will disrupt sleep. Athletes often travel for competition both within and outside of their country. The bed, pillow, room lighting, room temperature and unusual noises combine to create an environment which requires adaptation. Until this occurs, sleep quality is poor and the result is sleep-deprived athletes with expectations of high-level performance during competition.
Travel can be very disruptive to the sleep cycle for most athletes and this becomes worse when an athlete travels across different time zones. Anxiety in relation to travel leads to increased arousal and if the time of travel is not synchronised with the athletes’ normal routine, there is significant physiological disruption, which affects appetite and bowel movements. Increased anxiety, irritability and lack of concentration will also be observed. These symptoms are commonly referred to as jet lag.
Alcohol, caffeine and drugs before bedtime can affect the body’s sleep cycle. Less than 10mg/dl may improve sleep quality. However, once an athlete has three or more drinks, the time spent in the sleep phase where most repair occurs becomes reduced, leading to increased injury risk. Drinking caffeinated beverages less than four hours before bedtime can adversely affect sleep. The effects of drugs will vary depending on whether it is a stimulant or a sedative. Sedatives may cause one to sleep too long, thus disrupting the sleep cycle, whilst stimulants will reduce sleep. Complete avoidance of drugs unless required for a medical condition is recommended for all athletes.
Several strategies can be used to improve sleep and perhaps the most important is to develop a sleep routine and stick to it as much as possible. Practice going to bed and rising at the same time each day. Two or more days of sleep disruption is enough to alter the body’s natural sleep rhythm. The bedroom should be cool, dark and quiet. Sleeping with lights on will affect the production of Melatonin (a hormone important for triggering sleep) and consequently sleep quality. If a light must be used in the room, then red light is recommended, since this aid with the secretion of Melatonin. Eye masks can be used to help with light reduction and earplugs can be used for noisy environments.
The practice of watching television or using a computer in bed should be avoided. All lit electronic devices will stimulate brain activity and the light emission from them will disrupt sleep. Caffeinated foods or drinks should not be consumed at least 4-5 hours prior to sleep. Additionally, physical activity close to bedtime must be avoided. Drinking too much fluids just before bedtime will result in disrupted sleep due to a need to use the bathroom. Naps should be kept to less than one hour and if taken must be at least four hours before bedtime.
To reduce the effects of jet lag, teams should arrive at their destination several days before a tournament. When travelling to a different time zone, a minimum of a week is recommended for sleep adaptation to occur. If the team cannot travel early, they can begin the adaptation process by placing their bodies on a cycle compatible with the destination times. This may mean a complete reversal of activity schedule. During travel, athletes should adjust their watches to the destination time zone as soon as they board a flight and adapt their schedule to the destination time. Any athlete who suffers from constant fatigue and feels constantly sleep deprived, even though they go to bed at nights, may be suffering from a medical problem and should see a specialist to have their sleep evaluated. Melatonin supplements may aid with sleep but should not be taken without a medical evaluation.
Dr Sharmella Roopchand-Martin is head of the Mona Academy of Sport. She can be reached at sharmella.roopchandmartin@uwimona.edu.jm