General Sleep Knowledge
This hormone is primarily responsible for regulating sleep-wake cycles.
What is melatonin?
This is the recommended amount of sleep (in hours) for elite athletes for optimal performance.
What is 9-10 hours?
This type of light emitted by screens can interfere with production of the sleep hormone melatonin.
What is Blue Light?
The recommended strategy for sleep and wake time for circadian rhythm.
What is a consistent sleep and wake time?
You can fully catch up on sleep by sleeping in on the weekend.
What is a Myth?
Bonus: You can recover a little, but can't completely erase sleep debt or circadian disruption
This practice involves keeping a regular sleep schedule each day for better sleep quality.
What is sleep hygiene?
This process, crucial for athletes, involves recovery and repair that primarily occurs during sleep.
What is muscle recovery or muscle repair?
This is the minimum number of hours you should avoid electronics before bedtime to improve sleep quality.
What is 1 hour?
The latest time to consume caffeine prior to going to bed (for most people).
What is 6-8 hrs?
Alcohol helps you get better quality sleep.
What is a myth?
Bonus: It may help you fall asleep faster, but it reduces REP and fragments sleep.
This is the recommended action for athletes to take in the hour leading up to bedtime.
What is reduce screen time & engage in relaxation?
This hormone, important for recovery and development especially in adolescence/young adulthood, is released in greater quantities during deep sleep.
What is growth hormone?
Sleep experts recommend keeping this device out of the bedroom
What is Phone/TV?
The ideal temperature for a cool sleeping space.
What is 60-67 degrees?
If you have trouble sleeping and lie in bed for 20+ minutes, it's better to get up briefly than to stay in bed frustrated.
What is a fact?
It helps not create a negative association with falling asleep if we can get up out of bed.
Creating this type of environment can help improve an athlete's sleep quality.
What is a dark, quiet, & cool room?
Getting enough quality sleep can improve this cognitive aspect critical for athletes during competition.
What is decision-making?
Late night scrolling can increase this emotional state, making it harder to sleep.
What is anxiety?
The recommended length of an ideal power nap
What is 20-30 minutes?
Sleep deprivation has no impact on athletic performance.
What is a myth?
Bonus: Sleep deprivation can impair performance, but one or two nights bad sleep also may not have negative impact on performance - our bodies are resilient.
This type of sleep is essential for recovery and is the deepest stage of sleep.
What is Deep Sleep/Slow-Wave Sleep/Stage 3 NREM Sleep?
This stage of sleep is crucial for memory consolidation and learning, helping athletes retain information and skills learned during training.
What is REM sleep?
Exposure to light at night shifts this internal 24-hour clock.
What is circadian rhythym?
Morning exposure to this environmental factor is one of the most powerfull ways to anchor your circadian rhythm.
What is light?
As long as you get 8 hrs, going to sleep at 2:00AM provides the same recovery benefits as going to bed at 11:00pm.
What is a myth?
Bonus: Sleep timing affects circadian alignment, hormone release, deep sleep distribution, and recovery quality.