When playing sports, "appropriate training quantity and quality" and "nutritional management" are important for improving performance, but one thing that is surprisingly often overlooked is "sleep." In fact, sleep is the key to performance. In this column, we will explain the impact of lack of sleep on performance, the appropriate amount of sleep, and how to improve the quality of your sleep.

1. How lack of sleep affects performance

Lack of sleep not only increases fatigue, but also reduces muscle strength, explosive power, and endurance. In fact, it has been reported that even a sleep deficit of just 1-2 hours can impair concentration and judgment during exercise, double the risk of poor form, and double the risk of injury (Mingjun Gong et al. 2024). Furthermore, mental health issues such as emotional instability and reduced stress tolerance have been observed, which negatively impact reaction time and judgment, and are known to increase the number of mistakes made during competition (Fullagar et al. 2015).

2. What is the appropriate amount of sleep?

According to a joint statement from the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS), the recommended amount of sleep for healthy adults is seven to nine hours. Making sure you have this time is essential for maintaining your health and improving your performance. In particular, after intense training or long periods of play, it is ideal to sleep for 8 hours or more to recover from fatigue and repair muscles. Conversely, it has been shown that sleeping less than 6 hours a day can lead to fatigue accumulation and delayed muscle repair (Jonathan Charest et al. 2022).

3. Tips for improving your sleep quality

It's not just about finding the time, but also about the quality of your sleep. By keeping the following points in mind, you can significantly improve the quality of your sleep.

- Go to bed and wake up at the same time every day (regulating your body rhythm)

・Don't look at your smartphone or PC 1-2 hours before going to bed (avoid blue light)

・ Take a bath 90 minutes before bedtime (this will help you fall asleep more easily when your core body temperature drops)

These are basic habits that many athletes practice and have been proven to be effective (Lucio A. Cunha et al. 2023).

summary

No matter how much you practice, your performance will not improve if you are not able to recover. To enjoy sports more, prevent injuries, and continue playing for a long time, the simplest and most effective form of conditioning is to get enough quality sleep!

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Author
Ryo Takahashi, Physical Therapist at Ikejiri-Ohashi Sera Clinic

Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic

Ikejiri-Ohashi Sera Clinic https://sera-clinic.com/