Score Big: Enhancing Athletic Performance Through Quality Sleep

Now that Super Bowl LVlll is in the books, we are again reminded of the incredible athleticism displayed by professional athletes. To perform at the highest level, professional athletes must engage all the pillars of good health, including eating well-balanced meals, training regularly, managing stress, and prioritizing quality sleep. However, even athletes performing at the top of their game can suffer from disrupted sleep or a diagnosed sleep disorder. Did you know that 60% of former NFL linemen suffer from sleep apnea? New research reveals vital information on sleep’s role in athletic performance and puts some sleep disorder myths “to rest.”  

A Growing Epidemic 

Sleep apnea is an increasingly common sleep-breathing disorder that occurs when your breathing intermittently starts and stops while you sleep. It’s estimated that approximately 39 million people in the U.S. suffer from obstructive sleep apnea, the most common form of the disorder. Obesity is the leading risk factor for sleep apnea, contributing to the increase in cases. 

Not Your Father’s Disease 

It is a common misconception that only old, overweight men suffer from sleep apnea. However, sleep medicine research shows that anyone, even professional athletes, can have sleep apnea. While men over 60 are more likely to have it, sleep apnea can also be caused by genetic factors or physiological conditions like neck size or nose structure. It is essential to understand the dangers of sleep apnea because it has serious health consequences, including increasing the risk of diabetes, cardiovascular disease, stroke, and hypertension. Learning about sleep apnea and the critical processes your body goes through during sleep is essential for maintaining good health and preventing associated health risks. Professional athletes put a toll on their bodies, so achieving maximum health is critical to performing at their peak. 

The Mind Game is Key 

Nearly every part of the body goes through repair and recovery when we sleep. This is especially vital to athletes who continually exert themselves physically. Sleep also greatly benefits mental and cognitive function, particularly problem-solving and decision-making skills. Consider a quarterback who needs to make a precise pass to a receiver tightly covered by the opposing team or a baseball outfielder trying to catch a deep-fly ball near another outfielder. Without sufficient sleep, decisions may be poorly thought out, risks may be taken, and judgment may be impaired. An athlete's primary objective is to perform at their best to increase the chances of team success, so there is no room for errors in this scenario. Sleep disorders, such as sleep apnea, rob the body of the sleep necessary for peak performance.  
Symptoms such as mental fogginess, daytime exhaustion, and delayed reaction time can significantly threaten an athlete's performance. 

Hormones, Cytokines, and Restoration…Oh My! 

During sleep, growth hormones and cytokines are released. While more commonly associated with growing pains in children, growth hormones are essential for repairing cells and tissues in adults. These hormonal building blocks are critical for muscle growth and restoration in athletes.  Cytokines are also released during sleep. These protective proteins help the body 

when it is under stress or fighting an infection or inflammation. Athletes rely on feeling their best to perform at their highest level. Sleep deprivation, whether from sleep apnea or lack of a consistent sleep hygiene routine, weakens the body’s immune system, making it more susceptible to infections such as the common cold. Playing a sport at the professional level when you are not feeling well is a recipe for poor performance. It also heightens the risk of injury, which no athlete wants to endure. 

Playing in the Zone 

Athletes often struggle to fall asleep or experience fragmented sleep due to jet lag caused by frequent travel across time zones. This can disrupt their internal clock or circadian rhythm.  

Our circadian rhythm regulates our sleep/awake cycle by responding to the amount of light in our environment. Athletes know their travel schedules in advance, so managing travel is vital to keeping their sleep routine on point. To help mitigate the effects of jet lag, everyone can benefit by aligning sleep and meal schedules with the future destination, a little at a time. Exposure to light and strategically napping can also help regulate our internal clocks and get back to our routine. Hydration and nutrition are essential when we feel “off” by cross-time zone travel, as is optimizing our sleep environments with good sleep hygiene. 

Good Sleep is Good Health 

Sleep is essential to overall good health, regardless of age or physical fitness level. Sleep disorders are on the rise, partially because of the elevated knowledge we have about the importance of sleep but also because associated risk factors, like obesity, are also on the rise. Sleep apnea is reaching epidemic proportions in the US, and its severe comorbidities should encourage anyone experiencing symptoms to see their practitioner and get a sleep study for diagnosis. Athletes are not immune to poor sleep or sleep disorders. Their health and their livelihoods depend on it. 

To learn more about sleep apnea diagnosis and treatment, visit betternight.com.