Sleep Is For The Strong

SLEEP IS FOR THE STRONG

 When it comes to sport, training and exercise. RECOVERY is key.

 So before you read on, I would like to propose a question.

What are your recovery strategies?

 Common strategies often implemented for recovery are:

  • Adequate nutrition

  • Proper hydration

  • Stretching, mobilisation, soft tissue work

  • Warm ups / Cool downs

  • Prehab for existing injuries or niggles

    • To name only a few

 Did any make your list?  

How about SLEEP? Did that make your list? Well it Should


How often do we think about sleep as a tool for recovery and not just a standard part of our daily routine. If not, let me tell you why it should be and a few of the known benefits of sleep on recovery.

 Sleep is an integral part of the recovery, as it provides a number of important physiological repair processes to undergo in the body and psychological functions such as mood, memory and attention.

How many hours of sleep did you get last night? 

One study cited below (1), looked at a group of adolescent athletes who slept on average < 8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for ≥ 8 hours.

How does this stack up in practice?

 At KC it is our belief if you have a desire for movement - you are an Athlete!

 For the 1% of the professional athletes we are privileged to see in our private practice, who have access to care, facilities and professionals who look after their recovery, the vast majority of the athletic demographic we obverse in clinic are general adult and adolescent populations who love to play sport and/or train to achieve their desired goals.

Amongst this population, individual daily stress, whether being time constraints, working long hours to meet deadlines, children, dating, prolonged sedentary positions at work or in the classroom, and “not having enough hours in a day” to only name a few. Sleep as well as some of the recovery strategies can be lost.

Now add training and sport into the picture. The need for better recovery strategies increases.  

Sleep deprivation may impair muscle glycogen repletion, muscle damage repair, alter cognitive function and increase mental fatigue (2). For those who deal with acute and chronic musculoskeletal conditions, pain relating to these presentations can often decrease the quality of our sleep and increase unpleasant emotions and memories regarding to the pain experience can exacerbate symptoms (3). 

For more information regarding the stages of Injury read 'Recovery Starts with Acceptance

 

Lack of sleep can be detrimental to your recovery and performance!

 How many hours are YOU sleeping on average per night?

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References

1. https://www.ncbi.nlm.nih.gov/pubmed/25028798

2.https://www.ncbi.nlm.nih.gov/pubmed/26206724

3.https://www.researchgate.net/publication/316976399_Interplay_among_pain_intensity_sleep_disturbance_and_emotion_in_patients_with_non-specific_low_back_pain