How does little sleep affect your performance not only in fitness, learning or health? You will also find out how it is with sweet dozes during the day
I'll start with one beautiful, well-motivated quote: "While you're asleep, your opponent trains!". Uhm, good. Let's leave this to everyone who shares motivational images on Facebook 7 times a week, and they don't move a finger in a day. In today's article, we will look at the impact of sleep deficiency not only on our health, memory, learning, but above all on performance. Next we will find out what it is like with this afternoon nap and you will definitely get a lot of new and interesting information again.
Wound under the belt right at the beginning, because we must say that sports performance (such as speed, endurance), neurocognitive functions (attention, memory), physical health (illness, risk of injury or weight maintenance), all this has been shown to be negatively affected , if a person coughs to sleep and is really deficient, or otherwise restricts him in some way. This may not have discouraged people from reading further, but it is probably clear to every average intelligent person that when sleep is low, it will probably not be reflected in a positive way. Interestingly, however, many athletes still do not get enough sleep. Compared to non-athletes, they tend to sleep less (about 6.5 to 6.7 hours per night) and even have a lower quality of sleep. We can only wonder why this is so, but probably what training plans, times when they train, travel (jet-lag), pre-competitive anxiety and the like play a role.
Sleep Deficiency & Performance
There are several overlapping areas of performance that have been significantly negatively affected by sleep deficiency. We are talking, for example, about speed, endurance, strength, attention, executive functions (acting, thinking) or learning (for example, new movements).
Physical performance
The research was of a different nature. The two dealt with the performance and speed of a man on a treadmill throughout one night without sleep. In one, a shorter distance was covered, and in the other, the results were consistent in terms of degraded performance. Among other things, it has been shown that one night without sleep can mean that we do not rule a little earlier than we get used to and increases the consumption of oxygen during rest and also the rest production of carbon dioxide. During one test while 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 reduction in sleep can adversely affect accuracy during sports performance. For example, in a study of tennis players who slept for less than 5 hours, they found that their stroke accuracy had dropped from 37% to 53% in the first night. Loss of accuracy has also been demonstrated in research on throwing darts after a night's sleep limited to 4-5 hours compared to full sleep. And let's have a basketball. They investigated the impact of increasing sleep time from an average of 6.6 to 8.5 hours per night. After five weeks, the subjects increased their speed by 5%, the accuracy of their throws by 9%, and the "threes" also threw 9.2% more accurately. Such benefits of increasing sleep time were also shown here (this time by 2 hours), again in tennis players, where their accuracy of administration improved by 5%. A summary of the research is as follows: "Sleep deficiency has a direct physiological effect, which is manifested by reduced speed, accuracy and endurance."
You ask, what about your benchpress, squats and other exercises? There is one good news and one bad news. The good news is that studies examining the power and performance of lifting dumbbells in conjunction with sleep deficiency show mixed results. The bad news is that some of the results were negative. Here, ten (yes, we know, few) weightlifters did not notice any significant difference in performance during one night without sleep, but the negative existed in the form of higher fatigue and drowsiness. In addition, they found that strength was not adversely affected in any way, also on one night without sleep. However, in another weightlifting study, they found that a three-day sleep deficit was associated with a lower volume of training work (fewer pounds) in the exercises where the largest muscle groups were involved. The studies were small and used a variety of strategies.
In general, it can be seen that the combination of little sleep = weaker performance is there. Already 4-5 hours of sleep compared to 7-8 hours (which is recommended for most adults), it can, or can negatively affect performance in several views, although purely in the activity of strengthening in lifting dumbbells, it is all sorts of things. Personally, I think it already plays a role in several factors in life (and the days around training) and while some are fine, 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 individual issue, and one's sleep deficit can do far more harm than another. However, several conclusions agree that little sleep negatively affects the mentioned attention and even. In the executive functions of the study, they speak mostly the same language - little sleep negatively affects the athlete's ability to make quick decisions, read and change tactics, and respond to changes in the opponent's strategy. And while learning? Sufficiently long sleep enhances faster and higher performance in learned tasks that require physical realization, not to mention that it allows for a better sorting of learned information in the brain.
Sleep Deficiency & Health
Low sleep, poor performance, but great health? Unfortunately not. Numerous studies show a link between poor sleep and the risk of diabetes or cardiovascular disease, and unfortunately 40 years of research also suggest that low sleep has something to do with higher mortality.
Conclusions are accumulated that lack of sleep increases the risk of injury, resp. accidents. Mostly it's just correlations (for example, little sleep = higher accident rate, 1.7x higher possibility of injury during exercise, etc.), but in connection with the things we wrote about above, it is quite relevant and there will definitely be something to it. However, in addition to injuries, it is also prone to disease. In this study, participants monitored the length of their sleep and were given a dose of the "cold" virus, the 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 do not want to have an increased risk of developing some pig that will trigger a volcano, cough and you will feel under the dog, you better sleep. Sleep also plays a role in the regulation of pain, 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" on a full night without sleep or with 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?
It must first be said that it is best if sleep is within the normal circadian rhythm, that is, at night. But fortunately, the potential of napes to increase performance in conditions where a person has limited sleep is here. But beware, a nap counts as a nap. Not like a three-hour nap! Namely, a longer nap (more than 30 minutes), on the other hand, is associated with poor performance after waking up, with such procrastination and shakiness, and also a nap in the later part of the day can have a negative effect on quality and proper sleep during the night. Therefore, a classic nap is recommended at the latest from three to five o'clock in the afternoon. In any case, as we mentioned - the effect of napping on physical performance may or may not be here. Unfortunately, there is little research and it is very small (although some have found a positive effect), so we will not dare say anything completely to the point. But for the sake of interest, we will mention a few of them. In one mini-study, they found that a 30-minute nap during a shorter night's sleep period helped improve alertness, attention, sprint time, along with other various variables, and showed a 20-minute nap in athletes. their physical performance before training. The summary of all research on the topic of nap tends to underline the benefits such as better vigilance, reaction time, accuracy, reduction of fatigue and the like. But let's be honest. If such trifles are collected, the performance is likely to be higher for many. Thus, napping can have a positive effect on exercise, but it is likely to be highly individual and will depend primarily on the type of exercise, the person's total day, the day before, and the size of the night's sleep deficit.
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