How does little sleep affect your performance not only in strength, learning or health? You'll also find out how sweet naps are during the day
Let me start with one beautiful, motivated quote: "While you sleep, your opponent is training!". Uhm, okay. Let's leave this to everyone who shares motivational pictures on Facebook 7 times a day, while not moving their fingers a day. In today's article, we look at how sleep deficits affect not only our health, memory, learning, but also performance. Next, we will find out how it is with the afternoon nap and you will certainly get a lot of new and interesting information again.
Wound under the belt at the outset because we have to say that sports performance (eg speed, endurance), neurocognitive functions (attention, memory), physical health (illness, risk of injury or weight maintenance) all proved to be negatively affected if one coughs to sleep and actually has a lack of it, or somehow limits it. Perhaps I did not discourage people from further reading, but it is probably clear to any average intelligent person that when there is little sleep, it may not reflect positively. However, it is interesting that many athletes still do not have enough sleep. Compared to non-athletes, they tend to sleep less (around 6.5 to 6.7 hours per night) and even their sleep quality is lower. We can only guess why this is so, but probably what-and-do training plans, the times they train, traveling (jet-lag), pre-competition anxiety, and so on.
Sleep Deficiency & Performance
There are several overlapping areas within the exercise that have been severely negatively affected by sleep deficits. For example, we talk about speed, stamina, strength, attention, executive functions (acting, thinking) or learning (for example, new movements).
Physical performance
The researches were of different character. These two solved the performance and speed of a man on a treadmill all night without sleep. In one case, the distance was smaller, and in the other, the performance deteriorated. Among other things, it turned out that one night without sleep can affect that we will not rule a little before we get used to and increase oxygen consumption during rest and also the rest production of carbon dioxide. During one test during cycling, they found an increase in heart rate and oxygen consumption, as well as higher lactate levels. Again on a single night without sleep. Even a slight sleep restriction can negatively affect accuracy during sports performance. For example, when researching tennis players who slept for less than 5 hours, they found that their first strike accuracy dropped from 37 to 53% as early as the first night. Loss of accuracy has also been shown in research when throwing arrows after a night's sleep limited to 4-5 hours compared to full-time sleep. And let's have a basketball. They investigated the effect of increasing sleep time from an average of 6.6 to 8.5 hours per night. After five weeks, the subjects increased speed by 5%, throw accuracy by 9%, and the threes also tossed 9.2% more accurately. Such benefits of increasing sleep time have also been shown here (this time by 2 hours), again in tennis players, where their accuracy of administration has improved by 5%. The research summary says: "Sleep deficit has a direct physiological effect, manifested by reduced speed, accuracy and endurance."
You ask what about your benchpress, squats and other exercises? There is one good and one bad news. The good news is that studies examining the strength and performance of lifting dumbbells in conjunction with sleep deficits show mixed results. The bad news is that some of the results were negative. Here in ten (yes, we know few) weightlifters, there was no noticeable difference in performance during one night without sleep, but the negative existed in the form of increased fatigue and sleepiness. In another, they found that the force was not adversely affected, also during one night without sleep. However, in another weightlifting study, they found that a three-day sleep deficit was associated with a lower workload (less kilograms) in exercises where the largest muscle groups were involved. The studies were small and used different strategies.
In general, therefore, it can be seen that the combination of low sleep = poor performance is here. Already 4-5 hours of sleep compared to 7-8 hours (which is recommended for most adults) can, or can negatively affect performance in many ways, although purely in the activity of lifting the dumbbells is all sorts of things. Personally, I think it already plays a role in more factors in life (and days around training) and while some are cool, others may be weaker. Either way, all research suggests that adequate sleep plays an extremely important role!
Neurocognitive performance - attention, executive functions (thinking about strategy, making decisions) and learning (new strategies, memory)
Attention turns out to be a highly individualized matter and one sleep deficit can do much more harm than another. However, several conclusions agree that little sleep negatively affects the above-mentioned attention and even. In executive functions, studies tend to speak the same language - little sleep adversely affects an athlete's ability to make quick decisions, read and change tactics, and respond to opponent's strategy changes. And in learning? Sufficiently long sleep enhances faster and higher performance in learned tasks that require physical realization, not to mention that it enables better classification of learned information in the brain.
Sleep Deficiency & Health
Little sleep, poor performance, but great health? Unfortunately not. Numerous studies show the link between sleep deprivation and the risk of diabetes or cardiovascular disease, and unfortunately 40 years of research suggests that little sleep has a higher mortality rate.
It is accumulated that lack of sleep increases the risk of injury, respectively. accidents. Mostly these are only correlations (for example, little sleep = higher accident rate, 1.7x higher chance of injury during exercise, and so on), but in connection with the things we discussed above, it is quite relevant and there will certainly be something to it. In addition to injuries, it is also susceptible to disease. In this study, participants monitored the length of their sleep and were given a dose of cold virus, a classic cold. Those who slept less than 7 hours were three times more prone than those with a sleep time of 8 hours or more. Similar conclusions have been shown here. So if you don't want to have an increased risk of developing a bitch who triggers a volcano, coughs and feels under your dog, you'd better sleep. Sleep also plays a role in pain management, but in this study they found a reduced pain threshold of 8% after one night without sleep, and there was a 5-10% increase in pain size by a full night without sleep or disturbed sleep. This can be useful not only for various athletes, but also for ordinary people who go to the dentist, for example.
What about the nap during the day?
First of all, it is best to sleep within normal circadian rhythm, ie at night. But, fortunately, there is the potential to drive performance in conditions where one has limited sleep. But beware, the nap counts as a nap. Not like a three-hour nap! Indeed, a longer nap (more than 30 minutes) has a connection with worsened performance after waking, with such hesitation and shakiness, and also napping at a later part of the day can have a negative effect on good sleep during the night. Therefore, it is recommended to use the classic nap at the latest at 3 pm to 5 pm. In any case, as we mentioned, the effect of a nap on physical performance may or may not be here. Unfortunately, there are few researches and they are very tiny (although some have found the positive effects), so we will not dare say anything completely to the dot. But for the sake of interest, we will mention a few. In a mini-research, they found that a 30-minute nap during a night's sleep shorter helped to improve alertness, attention, sprint time along with other variables; their physical performance before training. The summary of all the research on the topic of nap rather underlines benefits such as better vigilance, reaction time, accuracy, fatigue reduction and the like. But let's be honest. If such little things accumulate, the performance is likely to be higher for many. A nap may have a positive effect on performance, but is likely to be highly individualized and will depend primarily on the type of performance, the total day of the person, the days before, and the size of the sleep deficit at night.
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