Sleep

What role does it play ?

Sleep is an integral part of conscientious and effective recovery, and is the consensus of all scientists and sportspeople, regardless of their discipline (1). The quality of sleep is directly linked to training loads, the stress of competitions but also to the movements made. In this respect, Hausswirth et al. have showń, within a population of trained triathletes, that a 40% increase in training load during three weeks was accompanied by a decrease in this duration and qualitý of sleep (2). Concerning, its effects in connection with the sport practice, it is essential to take into consideration its action and on mental fatigue. The latter will allow better concentration capacities, a healthier state of mind and more efficient cognitive abilities. On the physiological side, insufficient quantity and/or quality of sleep has a negative impact on the recovery process. Indeed, this lack of sleep can lead to a slowing down of muscle glycogen resynthesis; an increase and/or slowing down of muscle damage healing and an increase in injuries (3)(4). Thus, sleep restriction may contribute to the amplification of muscle soreness as the body will not be able to effectively return to its natural baseline conditions, i.e. its initial physiological and metabolic balance (5). It has been shown in the literature that athletes who sleep on average less than 8 hours per night are 1.7 times more likely to injure themselves compared to athletes who sleep more than 8 hours (6)(7).

What is the most important recommendation ?

To avoid these alterations and to benefit from optimal recovery, the high-level athlete should aim for between 9 and 10 hours of sleep per day, an amount́ higher than the recommendation in force for the general population (between 7 and 9 hours) (8)

References :