supporting sleep in the collegiate athlete: why, how, when · roommates in the bedroom academic...
TRANSCRIPT
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Supporting Sleep in the Collegiate Athlete: Why, How, When
Athlete Preparation
Sleep
Mental prep
Strategy
Nutrition
Conditioning
Hydration
Dedicated to better understanding and improving college sleep through
*Rigorous Research*Innovative Programming*Educational Outreach
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MEDICATION
Professional Athletes Take Sleep Seriously!
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“The biggest fitness challenge for
me is getting enough sleep “As
an athlete, it’s very important to
have recovery time. So I’ve been
trying to schedule a nap into my
day, even it’s just a quick 20
minute snooze in the car before a
workout.”
Casey Smith, Head Athletic Trainer, Dallas Mavericks
“If you told an athlete you had a treatment that would reduce the chemicals associated with stress, that would naturally increase human growth hormone, that enhances recovery rate, that improves performance, they would all do it.”
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Professional Athletes Have Professional Sleep Consultants
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Consistent, sufficient sleep improves athletic performance.
After sleeping 9-10 hours a night for 5 weeks…
• 9% increase in free-throws • 9.2% increase in field-goals• Lowered 282 ft sprints by .75 sec• Lower fatigue levels• Higher self-reported levels of
physical and mental well-being during practices and games
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I. Why is it so challenging for student athletes to get good sleep?
II. Why do we need sleep?
III. How does bad sleep impact athletic performance?-Weight -Endurance-Reaction Time-Cognition-Injuries
IV. How can we better support student athletes in getting sufficient, consistent, restorative sleep?
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Poor time management
StressIrregular Schedules
Reduced parental supervision
Depression
Alcohol
Noisyenvironments
Social PressureTo stay up late
Technology In the BedroomRoommates
Academic PressureTo get up early
Delayed PhaseSyndrome
Late night meetings
Caffeinated drinks in PM
Challenges of College Sleep
Rx Meds
Lund et al, 2010 J. Adolesc. Health
Scheduleinconsistency
Schedule Constraints
Irregular Meals
Pain
PM over-hydration
High RiskDrinking
Hotel Rooms
Late EveningCortisol, Body Temp
spikes
TRAVELTIME
PRE-MEET ANXIETY
POORLY TIMED NAPS
Bright Lightsat Night
Challenges of College Athletes’ Sleep
Sleep Myths
Hunger
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Maslow’s hierarchy of
needs
Both NREM & REM sleep are required for life and do different functions.
@BrainAnalyser
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Degree of Sleepiness Rating
Feeling active, vital, alert, or wide awake 1
Functioning at high levels, but not at peak; able to concentrate
2
Awake, but relaxed; responsive but not fully alert 3
Somewhat foggy, let down 4
Foggy; losing interest in remaining awake; slowed down 5
Sleepy, woozy, fighting sleep; prefer to lie down 6
No longer fighting sleep, sleep onset soon; having dream-like thoughts
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Asleep XThe Stanford Sleepiness Scalehttp://web.stanford.edu/~dement/sss.html
Are you getting enough sleep?
The Epworth Sleepiness Scale
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Sleep Drives Metabolite Clearance from the Adult Brain. Xie et al. (2013) Science
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What controls when we sleep?
Circadian Rhythm
Sleep DebtZeitgebers Drugs
• 711 genes are expressed differently when people are sleep-deprived
• Inflammatory response proteins are turned up
• Cell growth and repair are turned down
Möller-Levet C S et al. PNAS 2013;110:E1132-E1141
What happens when the sleep schedule is out of synch?
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TAKEAWAY Qs 1 & 2
• College is a perfect storm of poor sleep environments.
• College athletes have further unique challenges to their sleep.
• College athletes are tremendously sleep deprived.
• Sleep deprivation changes the body’s basic physiology.
How does sleep impact athletic performance?
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Insufficient Sleep Activates the Flight or Flight System
Sufficient Sleep = Appropriate Stress
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With too little sleep, the stress curve is shifted, mimicking overtraining syndrome.
Tuomilehto et al. Sleep of
professional athletes:
Underexploited potential to improve
health and performance.
Journal of Sports Sciences. 2016
Sleep Matters for Mental Health
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A Person with inadequate sleep is…• 9x more likely to have
depressive symptoms• 17x more likely to have
anxiety symptoms
Sleep disruption is predictive of (precedes)
• 50% of depression episodes• 75% of mania episode• 90% of suicide attempts
Sleep and Mental Health
Sateia, M. (2009) Peterson & Benca (2006)
Mood (d.f.) F p
Post
hoc
Optimal
>6
Border
line
6-7
Poor
7<
Anger 2,897 66.8 <.001 O<B<P 7.48 9 10.61
Confusion 2,897 32.2 <.001 O<B<P 8.6 9.56 10.31
Depression 2,897 71.2 <.001 O<B<P 7.01 8.76 10.66
Fatigue 2,897 146.2 <.001 O<B<P 9.44 12.09 14.92
Tension 2,897 81.1 <.001 O<B<P 8.29 9.96 11.82
Vigor 2,897 28.4 <.001 O>B>P 14.29 13.38 12.09
Distress (SUDS) 2,916 72.4 <.001 O<B<P 49.9 59.9 70.7
With sleep deprivation, students have worse moods.
PSQI Score
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Prichard, ACHA 2012 presentation
More than a quarter of the
variance in bad moods can be explained by sleep quality.
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1. WEIGHT
With too little sleep, the body shifts to fat storage mode.
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Increased endocannabinoids
2. ENDURANCE
• Following sleep restriction, energy expenditure during submaximal exercise decreased 3.9%
• Maximal aerobic power decreased 2.9%
• Time to exhaustion decreased by 10.7% (37 seconds).
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3. REACTION TIME
PC: John Sleezer/Kansas City Star, via MCT, via Getty Images
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4. COGNITION
• Subjects slept for 4-6 hours a night for 14 consecutive nights
• Deficits in cognitive performance equivalent to 3 days without sleep
• Subjects reported not feeling sleepy(Nat. Institute of Health, 2003)
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Each additional day per week a student experiences sleep problems raises the probability of dropping a course by 10% and lowering their cumulative GPA by 0.02.
Hartmann and Prichard 2018
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5. INJURY
Injury rates in high school athletes found that sleep hours was the strongest predictor of injuries, even more so than the hours of practice.
J Pediatr Orthop. 2014 Mar;34(2):129-33. Chronic lack of sleep is
associated with increased sports injuries in adolescent athletes.
How can we better support student athletes in getting sufficient, consistent,
restorative sleep?
1. How does your team communicate the importance of sleep?
2. What are the factors interfering with your team’s optimal sleep?
3. How do you assess sleep as part of the training program?
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THREE FOUNDATIONS OF SLEEP
•Quantity
•Consistency
•Quality
Adding Sleep Tracking Apps can Increase Ownership and Knowledge of Sleep
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Normal NightCaffeine induced SWS suppression
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INTEGRATING SLEEP WITH THEATHLETIC DEPARTMENT
• Implement the CSQ with athletic teams
• Review CSQ results, plan strategies
• Student athlete presentations
• Optimal Practice & Travel Scheduling
• Athletic Dept. Environmental Scan
• Healthy sleep programming
WHEN?• Baseline: Pre-season training
• Strength & Conditioning Check ins
• Every clinic visit
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Targeted Education is Effective!
[email protected] or tweet @4CollegeSleep
TAKEAWAY #2• Improved sleep = improved athlete.
• Sleep is a high impact, low stigma vital sign for athlete physical and mental health.
• Prioritize healthy sleep in your conversations, schedules, and assessments.
