[Casey is an Exercise Science student at ECU and is an Athletic Development Intern for Athletic Lab]

When resistance training, do you ever feel as if the weight is extra heavy that day? Or maybe you feel slower than usual when speed training? It happens to all of us. A big reason may be lack of sleep. Getting the appropriate number of hours of quality shuteye plays an essential role in overall performance.

According to the National Sleep Foundation, the average person spends about one third of their life sleeping and the success of the remaining two thirds is determined by the quality and proper amount of this sleep. Thus, a lack of sleep poses many problems, both mentally and physically. Cognitively, sleep deprivation leads to over worked neurons, causing disturbances in mood, focus, attention, and the ability to make sound decisions. A study has shown that sleep loss is also directly related to an increase in perceived level of difficulty, such as the “extra” heavy weight situation mentioned above. Physiologically, sleep deprivation can increase fatigue, weaken the immune system and leave the muscles drained, which can result in sickness or injury. To simplify, almost all of the key functions for a successful athlete are hindered with insufficient sleep.

The purpose of sleep is to give the body a chance to restore and rejuvenate itself from the hard work it underwent throughout the day. The brain is able to rest so that we are alert and awake for the next day. Also, studies have shown that muscle growth, tissue repair, protein synthesis, and the release of the growth hormone occur mostly during sleep.(3) These occurrences while we are asleep give us the ability to focus and train hard again the next day.

Though there is no exact number of hours that everyone should sleep at night, as it is based on the individual, the National Sleep Foundation suggests that the average teen (10-17) should get around 8.5 to 9.25 hours and the average adult (18+) should shoot for 7 to 9 hours.(1) However, just because you are getting the recommended number of hours does not mean you are getting the correct number of hours for optimal performance. The only way to determine this is through experimentation. For an adult, for instance, try getting the minimum of the recommended hours for a week or two and record how you feel and how training sessions went. Then increase that time by 30 minutes to an hour for the next two weeks and record. After that, increase by another 30 minutes to an hour and record. You may notice that 7 hours did not meet your needs but 9 hours was entirely too much. The key is to find the amount that allows you to feel and perform your best.

In the fast paced, hustle and bustle world we live in today, quality sleep is sometimes hard to come by. However, if looking to maximize gains and optimize performance, sleep must become a priority. Visit the National Sleep Foundation for helpful tips and tricks for developing healthy sleeping patterns. Give your body the proper chance to rest and recuperate so that you can continue to push its limits. Remember to “Train Hard, Sleep Harder”.
References

  • Carroll, E. (2011). How much sleep do you really need?. Retrieved from National Sleep Foundation website: https://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
  • Engle-Friedman, V., Palencar, V., & Riela , S. (2010). Sleep and effort in adolescent athletes. Journal of Child Health Care, 14(2), 131-141.
  • Harvard Medical School, Division of Sleep Medicine. (2007). Why do we sleep anyway?. Retrieved from WGBH Educational Foundation website: https://healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/why-do-we-sleep