I remember when my mother begged me to go to sleep. “You need your 8 hours,” she’d exclaim, as I, a little boy, would fight.
What I didn’t realize at the time is that sleep is hugely important for a person’s functioning, especially an athlete. Just in case you are like I was and need some cajoling, here are a few reasons why sleep is one of the most important parts of an athlete’s life:
1. Sleep speeds up the recovery process
Studies have shown that lack of sleep can increase the bodies stress hormone and decrease the human growth hormone (HGH). Your anterior pituitary gland naturally releases HGH and is closely involved with the rebuilding of broken down muscle tissue due to training.
Without a good amount of sleep each night, your body will recover slower, limiting your growth in the weight room and on the field. Whether you are training for the high bar or looking to improve vertical jump, sleep is paramount.
2. Sleep replenishes glycogen
Glucose and glycogen are the body’s primary source of energy for most sports. Deprivation of sleep (less than 4-6 hours a night) can cause the body to replenish lost glycogen stores less efficiently.
The body’s inability to replenish these stores will result in a decrease in muscular efficiency and regeneration.
This substantial decrease in bodily performance can significantly increase the athletes’ chance for injury and decrease their potential gain.
So how much sleep should an athlete get?
The key here is consistency. It is very important, for both your safety and your success, to establish a schedule that allows you to receive 8-10 hours of uninterrupted sleep every day of the week.
I firmly believe that a mature athlete that is committed to his/her safety and success will strive to get 8-10 hours of sleep per night.
Benefits of adequate amounts of sleep
- Improved mood during training and competitions
- Better muscle quality and health
- Increased muscle efficiency
- Improved reaction time and sustained attention
- Increased cardiovascular performance
- Decreased chance of injuries