Sleep 101

Sleep is the key behind recovery, but first it’s important to understand why recovery is so important.

The Adaptive Response

Intensive exercise can cause short term fatigue and tiredness which can lead to poor performance or lack of concentration in class. It takes time to recover, but once this recovery process is completed you will be fitter, stronger or faster than you were before, and sleep plays a huge part in your recovery.

Sleep - Why is it so important?

Sleep quality is just as important as sleep quantity, but as a guide 14-17 yr olds require 8-10 hrs per night and 18+ yr olds, 7-9 hrs. This will vary depending on the individual and training schedule.

It can be useful to regularly monitor sleep quantity and quality to improve self-awareness and build good sleeping habits.

The most useful method is to record the following three questions.

These numbers can and should be recorded. Any concerns can be discussed with your parents, and/or coach, as appropriate. See page ? for your own Sleep Sheet.

Signs of lack of sleep

Sleep deprivation, or lack of sleep, is surprisingly common.

When you get plenty of deep sleep, the body enters a state of repair, muscles fix and build, memories from the day are strengthened. Whereas when sleep deprived, the body fails to repair and recover, muscle repair is blunted, body fat accumulates, and memory is poor

Sleep Hygiene