Impact on Athletics
This system's performance is notably compromised by sleep deprivation, leading to slower reaction times and decreased decision-making abilities.
Central nervous system
What part of the brain gets affected by sleep deprivation, making it hard to focus, remember and learn?
The prefrontal cortex
A term for consistent sleep schedule that improves quality of sleep
Sleep routine
How long is the full sleep cycle?
About 90 minutes. You usually go through 4-6 cycles a night
How does sleep deprivation influence an athlete's risk of injury?
Sleep deprivation increases the risk of injuries due to impaired motor coordination and slower recovery rates.
What is the hormone that is released during sleep and is crucial for memory and learning?
Melatonin
This breathing technique can help clear the mind and relax the body for sleep.
Meditation. Calms the mind and activates the Parasympathetic Nervous System
What is the most important stage of sleep?
REM sleep. Helps regulate emotions, strengthens procedural memory, creative thinking, processes and understand experiences, crucial for brain growth in babies and children. No REM = mental burnout.
How likely were athletes who slept less than 8 hours a night to sustain an injury compared to athletes who slept for 8 or more hours?
Research found that young athletes who slept fewer than eight hours per night were nearly twice as likely to sustain injuries compared to those who slept for eight hours or more
Students that get more than 7 hours of sleep tend to do what in academics?
Research shows that they have better test performance and overall grades.
Limiting the use of this stimulant and avoiding consumption 10 hours before bed can improve sleep quality.
Caffeine
What are the two main things that help the body regulate sleep?
Sleep-wake homeostasis (the longer you’re awake, the more you feel a need to sleep) and circadian rhythm.
How does sleep deprivation affect an athlete’s hormonal balance and recovery?
Insufficient sleep disrupts the balance of hormones such as cortisol, testosterone, and insulin, which can lead to increased muscle breakdown, decreased muscle growth, and impaired recovery
Well rested students tend to have a better ability to do what, process new information and apply it?
Learning and integration
What are the ideal factors in a good sleep environment?
A cool, dark, quiet room
While sleep duration matters, this other factor—affected by continuity and lack of interruptions—is equally critical for feeling well-rested and ensuring restorative sleep.
Sleep quality. Fragmented sleep can interfere with the ability to properly move through the sleep cycle
How does sleep deprivation affect an athlete's physical performance?
Sleep deprivation can impair strength, endurance, and overall athletic performance. Studies have shown that even partial sleep deprivation can reduce accuracy and increase perceived effort during exercise
What are some consequences of getting fewer than six hours of sleep per night?
Mental health issues like anxiety and depression. As well as decreased academic performance
Avoiding a certain type of activity at least an hour before bed can help you fall asleep faster?
Electric devices/screen time. Blue light suppresses melatonin production. Use blue light glasses or turn on night mode.
What happens to your brain and body during Stage 3, also known as slow-wave sleep?
Brain: Brain waves slow down, memory consolidation, reduced neural activity
Body: Lower heart rate and blood pressure, reduced sympathetic nervous system activity, boosts immune system, repairs tissue and releases growth hormone