07 passive recovery sleep

Lesson Overview • What is sleep and why we need it • Effects of sleep deprivation on performance • How to Improve Sleep... Sleep Stages 90-120 minute cycles 4-6x per night • Rapid Eye M

Passive Recovery:

Sleep

How to Improve Sleep For Recovery

UNIVERSITY

Lesson Overview

• What is sleep and why we need it

• Effects of sleep deprivation on performance

• How to Improve Sleep

What is Sleep?

The physiological process where metabolic and other regulatory

functions halt for a period of time so that the body systems recover and prepare the next day’s functional needs (1)

Sleep Stages (90-120 minute cycles) 4-6x per night

• Rapid Eye Movement (REM): dream and memory consolidation

• Slow Wave (nonREM): Slowing of body function, most restful sleep

Sleep Mechanisms: regulate awake and sleep

• Circadian (biological clock) rhythm: Based on 24-hour day, controls sleep, hormone release, body temperature

• Sleep-wake homeostasis: Tracks need for sleep Influenced by stress, nutrition, exercise, medications

What Does it Do?

• Restore Immunological and endocrine balance

• Increase parasympathetic activity

• Recovery of nervous system and metabolic systems

• Enhance memory consolidation and learning

• Growth hormone release and Tissue repair

Effects of Sleep Deprivation

Sleep Deprivation

• Altered glycemic control and decreased insulin sensitivity (4)

• Decreased Leptin and Increased Ghrelin (1)

• Reduced Oxygen Consumption and Cardiovascular Performance

• Reduced Motor Learning and Control

• Reduced Growth Hormone and Testosterone Levels

• Lower Lymphocyte and antibody levels

• Decreased mood, motivation, perception of fatigue

• Increase in Recurrent Injuries and slowed injury repair

• Highly Associated with overtraining

• 5 nights of 50% sleep reduction decrease muscle protein synthesis (2)

• During caloric restriction, sleep loss increased muscle loss and decreased fat loss (3)

• CONTEST PREP: Muscle Fat

• OFFSEASON: Muscle Fat

Optimal Sleep Durations

• Recreational Athletes: 7-8 hours per night

• Advanced Athletes: 8-10 hours per night

• Sleep and mortality relation is a U-shaped curve

• Too much sleep can result in increased drowsiness and fatigue and increased association of all cause mortality and CVD (5)

• Too little sleep <7-8 hours related to increased mortality risk and CVD, DM,HTN For every 1 hour decrease there is a 6% increase in risk (5)

• Sleep needs vary based on person and needs at current day

Sleep Extension and Naps (6)

Sleep Extension

• Allotting more time for sleep and bedtime in general most

efficacious for improved performance

• Time management strategies for sleep opportunities

Naps

IF under slept any nap duration is better than none

30+ minute naps can improve physical performance

45 minute for cognitive performance

Nap in morning or early afternoon

Catch up Sleep

Sleep deprivation and Catch up Sleep on weekend in a caloric deficit lead to great muscle loss and less fat loss

Sleep Hygiene

• Routine Bedtime

• Dimly light and cool environment

• White noise or ear plugs

• Limit Blue Light

• Decrease technology use at night-time

• Blue Light Blockers

• Hot bath prior to bedtime

• Remove distractions from bedroom and clutter

• Relaxing activities prior to bedtime

• Journal down thoughts and worries

Training Around Sleep (7)

• Limit caffeinated pre workout

• Exercise in evening has a slight positive effect

• Vigorous exercise < 1-hour prior to sleep can be impaired increased

HR and blunted parasympathetic activity

• Meal timing factored in, limit large meals 2 hours prior to bedtime

Nutrition Around Sleep (8)

• Protein

• BCAA/TRP

• Grehlin

• Casein Shake?

• Dietary Fat

• Saturated fats positive effect

• Unsaturated fats potential negative effect on melatonin

• High calorie/fat intake disruptive

• Carbohydrates

• uptake of BCAA but not TRP into muscle

• Chrononutrition

• Gastric emptying rate higher in AM

• Higher beta cell function in AM

• Greater glucose excursion in evening

• Increased TEF in AM vs PM

• Smaller feeding window based on day/night cycle

Sleep Apnea

Repetitive episodes of complete or partial upper airway obstruction during sleep

• HTN, CVD, DM

• 27% profession football players and 37% rugby/cricket players

Risk Factors:

• Snoring

• Apneas

• Daytime Sleepiness/fatigue

• Morning Headaches

• Hx HTN

Physical Factors

• Obesity

• Lange Neck circumference

• Male

• Crowded oropharynx

Diagnostic

• Home or in lab sleep test

Treatment

• Continuous Positive Airway Pressure (CPAP)

Sleep Mechanics (9)

• Side lying decreased association with cervical and spinal symptoms

• Pillow between legs

• Supine sleep

• Elevate legs for lower back discomfort

• Limit Prone sleeping

• Invest is quality mattress firmness is a preference

• Invest in quality pillow (ie Envy pillow)

Harmful Sleep Items

• Limit Caffeine 6-9 hours prior to sleep

• Limit alcohol 4 hours prior to sleep

• THC and CBD

• “Taken together, research suggests that short-term use of cannabis may have a therapeutic impact on sleep, specifically related to sleep onset latency and slow wave sleep However, long-term chronic use is associated with habituation to the sleep-enhancing benefits and is associated with in- creased risk for cannabis dependence” Babson 2017

Anabolic Steroids, Aromatase Inhibitors and SERMS

• Night Sweats and Estrogen

• Hypothalamus dysregulation and body temp control

• Upregulation of hypocretin/orexin (Hcrt) with Trenbolone

• Other Sedatives

Sleep Tracking

• Fitbit

• Oura Ring

• Journal

Shift Workers

Day of nightshift

• Sleep in as long as possible

• Avoid caffeine

• Nap in afternoon

During night shift

• Stay active

• Caffeine early on allowed

• 10-20 minute nap if able

• Limit light exposure on way home

and use blue light blockers

Between night shift

• Avoid lights, darken your room

• Fragmented sleep better than no

sleep

• Got to sleep early as possible

Resetting after night shift

• 2 hours nap after shift

• Get outdoors

• Bedtime back to normal

Adjusting Nutrition

• Continue protein bolus feedings 3-5 hours

• Previous nutrition guidelines are the same

Adjusting Training

• Limit training in high fatigue state, program light sessions

Helpful Sleep Aids

• Circadian Day/Night Regulation:

• Melatonin 1-3mg 30minutes prior to bedtime

• Relaxation:

• L-theanine 200mg (non sedative)

• Valerian 450mg

• Lemon Balm 300mg

• Vitamin Deficiencies to correct

• Magnesium

• Zinc

• Vitamin D

Practical Recommendations

1 Keep a regular sleep/wake cycle

2 Daylight exposure early in the day

3 Nap early day to make up lost sleep

4 Limit caffeine 7 hours prior and alcohol 4 hours prior to sleep

5 Avoid large meals 2 hours prior to sleep, favor carbohydrates

6 Taper Fluids in the evenings

7 Journal any busy thoughts and have a wind down process

8 Shut down electronics, reduce blue ray exposure prior to sleep

9 Aim for 8-9 hours of in bedtime

10 Hot shower prior to bedtime

11 Set alarm for bedtime

12 Keep room dark and cool

13 Address sleep apnea and snoring

14 Invest in a quality mattress and pillow

15 If wake up and get sleep go out of bedroom and do a relaxing activity

16 Proper hormone balance, monitor side effects and lab work

17 Utilize dietary supplements as an aid

References

1 Chandrasekaran, Baskaran & Fernandes, S & Davis, Fiddy (2019) Science of sleep and sports

performance – a scoping review Science & Sports 10.1016/j.scispo.2019.03.006

2 Saner NJ, Lee MJ, Pitchford NW, et al The effect of sleep restriction, with or without high-intensity

interval exercise, on myofibrillar protein synthesis in healthy young men J Physiol

2020;598(8):1523-1536 doi:10.1113/JP278828

3 Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD Insufficient sleep undermines dietary

efforts to reduce adiposity Ann Intern Med 2010;153(7):435-441

doi:10.7326/0003-4819-153-7-201010050-00006

4. Beccuti G, Pannain S Sleep and obesity Curr Opin Clin Nutr Metab Care 2011;14(4):402-412

doi:10.1097/MCO.0b013e3283479109

5 Yin J, Jin X, Shan Z, et al Relationship of Sleep Duration With All-Cause Mortality and Cardiovascular

Events: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies J Am

Heart Assoc 2017;6(9):e005947 Published 2017 Sep 9 doi:10.1161/JAHA.117.005947

6 Bonnar D, Bartel K, Kakoschke N, Lang C Sleep Interventions Designed to Improve Athletic Performance

and Recovery: A Systematic Review of Current Approaches Sports Med 2018;48(3):683-703

doi:10.1007/s40279-017-0832-x

7 Stutz J, Eiholzer R, Spengler CM Effects of Evening Exercise on Sleep in Healthy Participants: A

Systematic Review and Meta-Analysis Sports Med 2019;49(2):269-287

doi:10.1007/s40279-018-1015-0

8. Malhotra RK Sleep, Recovery, and Performance in Sports Neurol Clin 2017;35(3):547-557

doi:10.1016/j.ncl.2017.03.002

9 Cary D, Briffa K, McKenna L Identifying relationships between sleep posture and non-specific spinal

symptoms in adults: A scoping review BMJ Open 2019;9(6):e027633 Published 2019 Jun 28

doi:10.1136/bmjopen-2018-027633

10. Babson KA, Sottile J, Morabito D Cannabis, Cannabinoids, and Sleep: a Review of the Literature Curr

Psychiatry Rep 2017;19(4):23 doi:10.1007/s11920-017-0775-9

11 Mi P, Gao Q, Feng ZY, et al Melatonin attenuates 17 β-trenbolone induced insomnia-like phenotype and

movement deficiency in zebrafish Chemosphere 2020;253:126762

doi:10.1016/j.chemosphere.2020.126762