Introduction to Sleep: an elite athlete’s recovery tool
When one thinks of a robot needing an update and reboot in order for it to perform optimally, it is as close to explaining the impact sleep has on the human body. Sleep is a vital biological process which is key for overall well-being, affecting almost every aspect of both physical and mental health. It is a downtime where the body recovers, repairs and prepares in order to thrive every day.
There are two phases of sleep the human body goes through: REM (rapid-eye movement) and NREM (non-rapid eye movement) which is further divided into 3 stages. Each phase and stage presents differences in muscle tone, breathing frequency and brain wave patterns which produce unique benefits. Sleep impacts multiple processes, including physical healing, brain function and cognitive performance, emotional regulation, hormonal balance or cardiovascular health.
Sleeping promotes tissue repair and muscle growth especially concerning high demanding activities imposed on elite athletes achieved by releasing growth hormone. Sleep deprivation affects other processes controlled via hormone release such as appetite regulation (ghrelin – leptin) and stress regulation (cortisol). It further has an impact on brain function; sleep helps memory retention, enhances focus and concentration and is in charge to make new connections being a key factor in enhancing creativity and problem-solving. Sleeping also as well as enhances the immune system protecting the body from infections and illnesses. It also promotes liver and kidney function processing hormonal regulation, blood pressure and , although at a decreased rate, continuous filtration function removing metabolic byproducts gathered from muscle breakdown during intense exercise.
Aiming to benefit from these processes, athletes turn to various strategies which will help enhance sleep quality and recovery. These may include modifying habits and behaviours as well as the nutritional approach. A consistent sleep schedule and a pre-sleep routine helps the body reduce stress and anxiety signalling relaxation as well as regulate the body’s internal clock (circadian rhythm). Foods rich in magnesium (certain nuts, seeds or bananas) and tryptophan (chicken, dairy, eggs) help relax the muscles and nervous system and help the body produce serotonin, which is then converted into melatonin, the hormone commonly known as the sleep regulator. Other advice such as avoiding heavy or spicy meals before sleep and limiting caffeine and alcohol consumption in the evening are standard practices promoting a well-rested night.
Nowadays, a variety of well-being practitioners and performance coaches will actively plan for these at every situation which falls out of the regular schedule such as during away games or international competitions (involving time-zone differences) or simply trying to improve an athletes sleep quality. The outcome is maximised when strategies are personalised and adaptable to each individual, taking into consideration personal situation in life (studies, work, playing abroad), home conditions, age or playing level.
Sleep might be the most powerful recovery resource in an athlete’s toolbox. Beyond the standard recovery practices such as nutrition, mobility exercises or cold exposure, sleep quality as the first option for an optimal recovery process is frequently overlooked. With detailed planning and simple adjustments the benefits are immense and vast. Within NYSA, we strongly support sleep quality as an elite recovery tool and, in coordination with our partners at P3RFORM and a mental health specialist, help our international football athletes navigate their daily physical and psychological challenges through sleep enhancement strategies.