How sleep affects sports performance in masters athletes
As we age, our bodies undergo various changes, and this can include changes to our sleep patterns. In fact, studies have shown that up to 54% of older adults experience some form of sleep disturbance. This can be particularly concerning for masters athletes who want to maintain their athletic performance and manage their weight. In this blog post, we'll explore the effects of sleep on weight management and sports performance on masters athletes.
The Impact of Sleep on Weight Gain
Lack of sleep has been linked to weight gain in numerous studies. One study found that people who slept less than six hours per night had a 27% higher risk of becoming obese than those who slept seven to nine hours per night. This is because sleep deprivation disrupts the hormones that control appetite, making people feel hungrier and more likely to overeat. Additionally, sleep deprivation can lead to an increase in stress hormones, such as cortisol, which can promote fat storage.
For masters athletes, who may already be experiencing a decline in energy expenditure due to life circumstances or injury, the impact of sleep on weight gain can be particularly concerning. To maintain a healthy weight, it's important for athletes to prioritise getting enough sleep each night.
The Impact of Sleep on Athletic Performance
During sleep, the body repairs and regenerates tissues, including muscle tissue. This is particularly important for masters athletes, who may be more prone to injury and slower to recover from workouts than younger athletes.
Lack of sleep can also impair cognitive function, including reaction time and decision-making ability, both of which are critical for athletic performance. Studies have shown that athletes who get less than six hours of sleep per night have a higher risk of injury than those who get more than eight hours of sleep per night. We will expand on this later in the blog.
Some interesting things that researchers picked up during the review that may help you to adjust your sleep and training schedules:
Staying up late at night (early sleep restrictions) resulted in less of a performance impact than late restriction (early mornings). With that said however, they discovered that when compared to the same hours of sleep…
Early morning training sessions were impacted less than evening training sessions
So if sports performance is your highest priority right now, this information may be a critical part of planning your program.
Although it’s no surprise sleep deprivation can affect athletic performance, research has found that skill-based exercises such as these were most affected:
Short bursts of energy (for example box jumps - RIP our shins)
Speed and/or power endurance (for example sprinting)
High intensity interval training (for example tabata training - 20 seconds on/10 seconds off)
Strength (in particular lower body strength)
Muscle endurance (high reps of a lower weight)
For masters athletes looking to improve their sleep, there are several strategies that can be effective. These include:
Establishing a regular sleep schedule: Going to bed and waking up at the same time every day can help regulate the body's internal clock and improve sleep quality.
Creating a relaxing sleep environment: This can include minimising noise and light, using comfortable bedding, and maintaining a cool room temperature.
Avoiding caffeine 4-6 hrs before bedtime: Caffeine can disrupt sleep, so it's best to avoid it in the hours leading up to bedtime.
If all else fails, find the next best thing…
Let’s face it, sometimes we can do everything in our power to get sleep but the universe just won’t allow it. In this case, you may have to just find a way to optimise the little sleep that you do get and protect that window with all of your might.
Collect good data..
If you follow me on social media or read my blogs on a regular basis you’ll know I'm a big time nerd for tracking data. While the act of tracking data itself might not necessarily negate the effects of sleep loss, it might just give you hard evidence for what works, what doesn’t work so you can pick out any patterns that will allow you to put together a plan going forward.
Takeaways
In conclusion, sleep is crucial for both weight management and athletic performance for athletes or active individuals. By prioritising sleep and implementing strategies to improve sleep quality, masters athletes can support their overall health and fitness goals.
Resources
Craven J, McCartney D, Desbrow B, Sabapathy S, Bellinger P, Roberts L, et al. Effects of acute sleep loss on physical performance: A systematic and Meta-Analytical Review. Sports medicine (Auckland, N.Z.). U.S. National Library of Medicine; 2022.
Fullagar HH, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer T. Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sports medicine (Auckland, N.Z.). U.S. National Library of Medicine; 2014.
