It’s a topic that scares the living bejaysus out of every sportsperson: sleep.
How much sleep is optimum sleep? How much sleep is too much sleep? How am I supposed to sleep the night before a big game? Especially when I’m worrying about sleep.
The Irish Rugby Union Players’ Association opened our eyes last year when they introduced their sleep workshops – or at least brought it to the layman’s attention.
Everyone knows that recovery is an integral part of training and development and this idea that athletes were being given tips on their sleeping patterns brought it to a whole new level, the sort that would instantly sweep through all codes across the country.
The newest craze in Irish rugby player development is sure to be nicked by the GAA any time now https://t.co/OrfHdWLkPQ
— SportsJOE (@SportsJOEdotie) March 30, 2016
Tom Coleman, a performance and recovery expert who has worked with world champions and Olympic medalists, believes that the importance of sleep should not be understated. Coleman is a co-founder of My Nutrition and has been working with professionals in his sleep workshops.
According to him, the expert, it is vital.
“It’s about optimum recovery,” he told SportsJOE. “Most recovery occurs when you’re sleeping and it’s about understanding the cycles of sleep and how they relate to performance.
“Growth hormone secretion takes place when you’re sleeping so it’s crucial for recovery that you’re getting sufficient sleep.
“Especially if you’re travelling, athletes need to understand the importance of maintaining sleep. It has an impact on your psychological and emotional level.
“Memories are embedded when you sleep so it has an effect on your short term memory and therefore your tactical performance.”
Many IRUPA members struggle with sleep. As part of our Wellbeing Programme we run sleep workshops #ForThePlayers pic.twitter.com/wtsx5D6BbW
— RugbyPlayersIreland (@RugbyPlayersIRE) March 30, 2016
Coleman has been spreading this message to sportspeople all over the world. Last year, he was working with Conor McGregor’s coach, John Kavanagh, and delivering the same workshop.
For travelling, for time zones, for recovery and performance, he wouldn’t play down the value of sleep.
How much sleep?
So what habits should sportspeople get into when it involves some good old-fashioned shut-eye? How much sleep should you take in the night before a game?
“You should be looking at it over a week, as opposed to one or two nights before a game,” he said.
“You want at least five 90-minute cycles – that last cycle is when you dream. The cycles go from light sleep to deep sleep, to deep, deep sleep and it comes back to light sleep again before you wake up.
“Ideally, five cycles would do but many pro athletes go through six cycles which amounts to nine hours.
“Eight to nine hours is ideal.
“If you sleep too much, it will impact on the following night’s sleep.
“Some people get nervous before a big match and might find that they can’t sleep as well and that’s perfectly acceptable. The workshops have tips for dealing with that too, for getting to sleep if you’re struggling so you can go through the required cycles that will help optimise your recovery and performance.”
Eight or nine hours? There you go – a lovely excuse for lying in this weekend. It’s science.
