Running and the Importance of Sleep: Difference between revisions
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== Introduction == | == Introduction == | ||
It is essential to get an adequate amount of sleep every night for human health. This would equate to 6-8 hours of sleep. Accumulating this much daily sleep has restorative effects on the immune system, function of the endocrine system, and cognitive performance. | It is essential to get an adequate amount of sleep every night for human health. This would equate to 6-8 hours of sleep. Accumulating this much daily sleep has restorative effects on the immune system, function of the endocrine system, and cognitive performance. <ref name=":0" /> | ||
Sleep is also very important for athletes, as it plays an important role in physical, physiological, and cognitive performance. However, athletes are seen to obtain less rest due early rising times, and anxiety during heavy training periods and before competition. | Sleep is also very important for athletes, as it plays an important role in physical, physiological, and cognitive performance. However, athletes are seen to obtain less rest due early rising times, and anxiety during heavy training periods and before competition. <ref name=":0" /> | ||
Also, with the use of electronic devices, such as TVs, computers, tablets, and smartphones, can result in poor sleep quality, disturbed sleep, and a lower sleep duration. | Also, with the use of electronic devices, such as TVs, computers, tablets, and smartphones, can result in poor sleep quality, disturbed sleep, and a lower sleep duration. <ref name=":0" /> | ||
Further information on the effect of electronic devices can be found on the [[Blue Light and the Effect on Sleep|Blue light and the Effect on Sleep]] page. | Further information on the effect of electronic devices can be found on the [[Blue Light and the Effect on Sleep|Blue light and the Effect on Sleep]] page. | ||
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Sleep loss can have a negative effect on athletes' physical performance. It has been noted that total sleep deprivation has lead to a decrease in endurance performance. Partial Sleep Deprivation (PSD) has shown a reduced time to exhaustion. There are difering views and results obtained from studies regarding the effect of PSD. Some studies have shown there running to exhaustion was not affected by PSD. <ref name=":0">Souissia W, Hammoudaa O, Ayachia M, Ammarc A, Khcharemd A, de Marcoa G, Souissid M, Drissa T. Partial sleep deprivation affects endurance performance and psychophysiological responses during 12-minute self-paced running exercise. Physiology & Behavior. 2020:227:1-8. </ref> | Sleep loss can have a negative effect on athletes' physical performance. It has been noted that total sleep deprivation has lead to a decrease in endurance performance. Partial Sleep Deprivation (PSD) has shown a reduced time to exhaustion. There are difering views and results obtained from studies regarding the effect of PSD. Some studies have shown there running to exhaustion was not affected by PSD. <ref name=":0">Souissia W, Hammoudaa O, Ayachia M, Ammarc A, Khcharemd A, de Marcoa G, Souissid M, Drissa T. Partial sleep deprivation affects endurance performance and psychophysiological responses during 12-minute self-paced running exercise. Physiology & Behavior. 2020:227:1-8. </ref> | ||
The loss of sleep has negative effects such as a heightened perceptual effort, and decreased emotional and cognitive function. The reduced cognitive function can be accompanied with a reduced psychomotor performance, via decreased vigilance, accuracy, and alertness. There can be a changed mood state, which can be involved int he reduced endurance performance. Rating of perceived exertion can also be skewed in the presence of PSD or TSD. <ref name=":0" /> | The loss of sleep has negative effects such as a heightened perceptual effort, and decreased emotional and cognitive function. The reduced cognitive function can be accompanied with a reduced psychomotor performance, via decreased vigilance, accuracy, and alertness. There can be a changed mood state, which can be involved int he reduced endurance performance. Rating of perceived exertion can also be skewed in the presence of PSD or TSD. <ref name=":0" /> | ||
The study comparing runners with PSD and control condition of runners getting 8 hours of sleep found that the controls were able to run a further distance, and at a greater speed compared to the PSD condition. There was a significant effect for the control condition when considering parameters such as HR, VE, and VO2. There was no significant effect of sleep on the lactate produced during the runs between the control and PSD conditions. The PSD condition had an overall lower oral temperature at rest, compared to the control condition. Sleepiness, stress, and fatigue were higher in the PSD condition. There were no significant effects of either sleep condition on muscle soreness. The RPE scores were significantly higher in the PSD condition than the control condition. Motivation had no significant difference between the two groups. When considering mood, it was shown that depression, confusion, fatigue, and anxiety were increased, with a decrease in vigor after the PSD condition, at rest and after exercise. Reaction time is seen to be lower in the control group after exercise compared to the PSD condition. <ref name=":0" /> | |||
The study indicated that pacing and endurance performance was greatly affected after the PSD condition. It was observed that mentally fatiguing conditions and an increased perceived exertion negatively impacted physical performance. This was seen in the PSD condition, with a decrease in the distance run, and the pacing characteristic of the runner. Cognitive processes were also affected with PSD. There was a deficit in attentional abilities with the PSD condition receiving only 4 hours of sleep. Decision making during rest and after self-paced exercise was also affected in the PSD condition. <ref name=":0" /> | |||
== Effects on Cardiorespiratory Health == | == Effects on Cardiorespiratory Health == | ||
Revision as of 16:09, 8 March 2024
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Top Contributors - Kapil Narale
Introduction[edit | edit source]
It is essential to get an adequate amount of sleep every night for human health. This would equate to 6-8 hours of sleep. Accumulating this much daily sleep has restorative effects on the immune system, function of the endocrine system, and cognitive performance. [1]
Sleep is also very important for athletes, as it plays an important role in physical, physiological, and cognitive performance. However, athletes are seen to obtain less rest due early rising times, and anxiety during heavy training periods and before competition. [1]
Also, with the use of electronic devices, such as TVs, computers, tablets, and smartphones, can result in poor sleep quality, disturbed sleep, and a lower sleep duration. [1]
Further information on the effect of electronic devices can be found on the Blue light and the Effect on Sleep page.
Effects of Sleep Loss[edit | edit source]
Sleep loss can have a negative effect on athletes' physical performance. It has been noted that total sleep deprivation has lead to a decrease in endurance performance. Partial Sleep Deprivation (PSD) has shown a reduced time to exhaustion. There are difering views and results obtained from studies regarding the effect of PSD. Some studies have shown there running to exhaustion was not affected by PSD. [1]
The loss of sleep has negative effects such as a heightened perceptual effort, and decreased emotional and cognitive function. The reduced cognitive function can be accompanied with a reduced psychomotor performance, via decreased vigilance, accuracy, and alertness. There can be a changed mood state, which can be involved int he reduced endurance performance. Rating of perceived exertion can also be skewed in the presence of PSD or TSD. [1]
The study comparing runners with PSD and control condition of runners getting 8 hours of sleep found that the controls were able to run a further distance, and at a greater speed compared to the PSD condition. There was a significant effect for the control condition when considering parameters such as HR, VE, and VO2. There was no significant effect of sleep on the lactate produced during the runs between the control and PSD conditions. The PSD condition had an overall lower oral temperature at rest, compared to the control condition. Sleepiness, stress, and fatigue were higher in the PSD condition. There were no significant effects of either sleep condition on muscle soreness. The RPE scores were significantly higher in the PSD condition than the control condition. Motivation had no significant difference between the two groups. When considering mood, it was shown that depression, confusion, fatigue, and anxiety were increased, with a decrease in vigor after the PSD condition, at rest and after exercise. Reaction time is seen to be lower in the control group after exercise compared to the PSD condition. [1]
The study indicated that pacing and endurance performance was greatly affected after the PSD condition. It was observed that mentally fatiguing conditions and an increased perceived exertion negatively impacted physical performance. This was seen in the PSD condition, with a decrease in the distance run, and the pacing characteristic of the runner. Cognitive processes were also affected with PSD. There was a deficit in attentional abilities with the PSD condition receiving only 4 hours of sleep. Decision making during rest and after self-paced exercise was also affected in the PSD condition. [1]
Effects on Cardiorespiratory Health[edit | edit source]
Sleep deprivation, even for only one night, does have effects on cardiorespiratory health. Functions such as heart rate (HR), minute ventilation (VE), oxygen consumption (VO2), decreased within the duration of exercise to exhaustion. However, measurements remained unchanged with submaximal exercise to exhaustion. [1]
Blue-light and the effect on sleep[edit | edit source]
Resources[edit | edit source]
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References[edit | edit source]
- ↑ 1.0 1.1 1.2 1.3 1.4 1.5 1.6 1.7 Souissia W, Hammoudaa O, Ayachia M, Ammarc A, Khcharemd A, de Marcoa G, Souissid M, Drissa T. Partial sleep deprivation affects endurance performance and psychophysiological responses during 12-minute self-paced running exercise. Physiology & Behavior. 2020:227:1-8.
