Everyone knows that sleep is important but why is it actually? Getting a good night’s sleep will have flow on effects to your alertness, athletic performance, hunger and of course mood the following day.

For most, it is the easiest variable to manipulate in order to improve athletic performance and recovery. By having the recommended 7-9 hours of sleep per night, you are providing your muscles and nervous system the opportunity to recover from the day’s demands and setting the foundation to perform optimally the next day. For athletes, poor sleep has been associated with decreases in performance, reaction time, motivation, concentration and increases in perceived exertion. Poor sleep also increases the likelihood of injury due to lower reaction times and decreased concentration levels of sleep deprived individuals.

Inadequate sleep can also negatively impact the body’s hunger and satiety cues. Leptin and Ghrelin are 2 hormones which provide the body with fullness and hunger cues (respectively). Poor sleep quality and quantity can impact the body’s ability to regulate these hormones, resulting in an increase of Ghrelin secretion (hunger) and suppression of Leptin secretion (fullness).

It goes without saying that if you’re not sleeping well, you likely won’t be in the best mood either- hence the saying “woke up on the wrong side of the bed”. During sleep, brain activity fluctuates enabling optimal brain health and impacts emotional and mental health. Poor sleep has been associated with increased feelings of anger, frustration, anxiety and depression making it even more difficult to fall asleep. Research suggests that there is a bi-directional relationship between sleep and mental health- meaning difficulties with sleep may be a cause and side effect for mental health issues.

So how do we fix our sleep? Some simple ways to improve sleep quality and quantity are:

• Create a routine- this includes having a sleep schedule where waking and sleeping times are consistent.
• Minimise caffeine and stimulants prior to sleep.
• Exercise- not only does this act as an outlet for stress, but also increases energy expenditure increasing fatigue levels.
• Create an ideal sleeping environment- limit distractions in the bedroom (TV’s and electronics) and create a dark, quiet space to allow your body and mind to relax.

References:

Czeisler, C., 2015. Duration, timing and quality of sleep are each vital for health, performance and safety. Sleep Health, 1(1), pp.5-8.

Kim, T., Jeong, J. and Hong, S., 2015. The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism. International Journal of Endocrinology, 2015, pp.1-9.

Watson, A., 2017. Sleep and Athletic Performance. Current Sports Medicine Reports, 16(6), pp.413-418.