Sleep in athletes and the effects of Ramadan

Roky, Rachida; Herrera, Christopher Paul; Ahmed, Qanta A.

doi:10.1080/02640414.2012.693622

Cited by 34 publications

(32 citation statements)

References 71 publications

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“…Learning and motor memory are associated with slow-wave sleep, REM sleep [20][21][22] and sleep spindles [23] during the night, and result in overnight systems-level plastic reorganization within the brain, including increased activation in the primary motor cortex [24]. Nishida and Walker [23] have found that motor skill improvements are significantly associated with stage-2 non-REM sleep (r = 0.55, p = 0.04), and also with the density (r = 0.65, p = 0.01) and power (r = 0.57, p = 0.04) of locally expressed sleep spindles-a defining electrophysiological signature of non-REM sleep involving short (&1 s) synchronous bursts of activity (12)(13)(14)(15). Walker et al [24] have reported a systems-level change in the functional magnetic resonance imaging scanning of a learned motor-sequence task after a night of sleep (8.1 ± 0.8 h).…”

Section: Sleep and Recoverymentioning

confidence: 91%

“…Much about the function of sleep has been examined via assessing the impact of sleep deprivation [12]. Sleep deprivation has mainly been studied in military or occupational settings rather than ecologically valid sporting environment settings [113].…”

Section: Sleep Deprivation and Post-match Fatiguementioning

confidence: 99%

“…The sleep needs of athletes remain largely unknown given that the measurement of sleep in athletes is not common [12]. There are two primary methods utilised to assess sleep.…”

Section: Sleep and Recoverymentioning

confidence: 99%

“…Only the effects of travel fatigue encountered during domestic flights on sleep are addressed. Additionally, it is not the aim of the present review to assess the effects of terrestrial altitude on sleep [10], Ramadan [11,12], disturbed sleep and nightmares before competition [13,14] or sleep apnea [15].…”

Section: Introductionmentioning

confidence: 96%

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Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

et al. 2015

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In elite soccer, players are frequently exposed to various situations and conditions that can interfere with sleep, potentially leading to sleep deprivation. This article provides a comprehensive and critical review of the current available literature regarding the potential acute and chronic stressors (i.e., psychological, sociological and physiological stressors) placed on elite soccer players that may result in compromised sleep quantity and/or quality. Sleep is an essential part of the recovery process as it provides a number of important psychological and physiological functions. The effects of sleep disturbance on post-soccer match fatigue mechanisms and recovery time course are also described. Physiological and cognitive changes that occur when competing at night are often not conducive to sleep induction. Although the influence of high-intensity exercise performed during the night on subsequent sleep is still debated, environmental conditions (e.g., bright light in the stadium, light emanated from the screens) and behaviours related to evening soccer matches (e.g., napping, caffeine consumption, alcohol consumption) as well as engagement and arousal induced by the match may all potentially affect subsequent sleep. Apart from night soccer matches, soccer players are subjected to inconsistency in match schedules, unique team schedules and travel fatigue that may also contribute to the sleep debt. Sleep deprivation may be detrimental to the outcome of the recovery process after a match, resulting in impaired muscle glycogen repletion, impaired muscle damage repair, alterations in cognitive function and an increase in mental fatigue. The role of sleep in recovery is a complex issue, reinforcing the need for future research to estimate the quantitative and qualitative importance of sleep and to identify influencing factors. Efficient and individualised solutions are likely needed.

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Section: Sleep and Recoverymentioning

confidence: 91%

Section: Sleep Deprivation and Post-match Fatiguementioning

confidence: 99%

“…The sleep needs of athletes remain largely unknown given that the measurement of sleep in athletes is not common [12]. There are two primary methods utilised to assess sleep.…”

Section: Sleep and Recoverymentioning

confidence: 99%

Section: Introductionmentioning

confidence: 96%

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Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

et al. 2015

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“…The negative effects of travel across multiple time zones on sleep [28] and related sleep hygiene strategies are not addressed in the present review as travel of this nature is limited in European domestic leagues or UEFA Champions League. Additionally, it is not the aim of the present review to assess the effects and related sleep hygiene strategies of terrestrial altitude on sleep [29], Ramadan [30], disturbed sleep and nightmares before competition [31], or sleep apnea [32].…”

Section: Introductionmentioning

confidence: 97%

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Nédélec

Halson²,

Delecroix

et al. 2015

Sports Med

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In elite soccer, players are frequently exposed to various situations and conditions that can interfere with sleep (e.g., playing night matches interspersed with 3 days; performing activities demanding high levels of concentration close to bedtime; use of products containing caffeine or alcohol in the period preceding bedtime; regular daytime napping throughout the week; variable wake-up times or bedtime), potentially leading to sleep deprivation. We outline simple, practical, and pharmaceutical-free sleep strategies that are coordinated to the constraints of elite soccer in order to promote sleep. Sleep deprivation is best alleviated by sleep extension; however, sleep hygiene strategies (i.e., consistent sleep pattern, appropriate napping, and active daytime behaviors) can be utilized to promote restorative sleep. Light has a profound impact on sleep, and sleep hygiene strategies that support the natural environmental light-dark cycle (i.e., red-light treatment prior to sleep, dawn-simulation therapy prior to waking) and prevent cycle disruption (i.e., filtering short wavelengths prior to sleep) may be beneficial to elite soccer players. Under conditions of inordinate stress, techniques such as brainwave entrainment and meditation are promising sleep-promoting strategies, but future studies are required to ascertain the applicability of these techniques to elite soccer players. Consuming high-electrolyte fluids such as milk, high-glycemic index carbohydrates, some forms of protein immediately prior to sleep, as well as tart cherry juice concentrate and tryptophan may promote rehydration, substrate stores replenishment, muscle-damage repair and/or restorative sleep. The influence of cold water immersion performed close to bedtime on subsequent sleep is still debated. Conversely, the potential detrimental effects of sleeping medication must be recognized. Sleep initiation is influenced by numerous factors, reinforcing the need for future research to identify such factors. Efficient and individualized sleep hygiene strategies may consequently be proposed.

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Ramadan and Sport: Minimizing Effects Upon the Observant Athlete

Shephard

2013

Sports Med

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The intermittent fasting of Ramadan could affect various aspects of body physiology and biochemistry important to athletic success. Much of the available information on this subject has been collected from sedentary subjects or low-level competitors, often without well matched controls. Other issues requiring clearer definition include the duration of fasting, the local environment, the timing of observations, and changes in training, diet and sleep patterns. Sleep may be shortened or made good with daytime naps. Circadian rhythms of temperature, metabolism, hormonal secretions and physical performance may be disrupted and incidental activities curtailed. Disturbances of psychomotor performance include daytime sleepiness, impaired vigilance and slower reactions. Food intake is limited to night-time meals. Sedentary individuals sometimes exploit Ramadan to reduce body fat stores. Well disciplined athletes usually maintain energy balance unless daily energy expenditures are very high. Protein intake must allow for gluconeogenesis, and provide quality protein ingested around training times. Blood sugar levels are likely to fall over a long and active day, even if morning glycogen reserves are maximized. Metabolism of fat should be encouraged, beginning prior to Ramadan; inclusion of fat in the pre-dawn meal also slows gastric emptying. Daytime fluid depletion is inevitable if athletes exercise in the heat, but the immediate deficit can usually be made good at night. Some studies show an initial fluid depletion, with recovery as Ramadan continues, possibly reflecting changes in urine and sweat production. Top athletes can maintain training throughout Ramadan, although coaches sometimes reduce demands through a pre-competitive tapering of effort. Late night or early morning training requires negotiation with players who are not observing Ramadan, and dietary adjustments to maintain optimal plasma amino acid levels when training. Performance of repeated anaerobic exercise is impaired, but aerobic power and muscular strength show little change during Ramadan. Ratings of fatigue are increased, and vigilance and reaction times are impaired, particularly during the afternoon. Medical issues during Ramadan are few. Athletes with diabetes mellitus should seek a medical exemption from fasting, and prescribed drug schedules should be carefully maintained. There is no major increase of injury rates, but competitors may have difficulty in producing urine for doping controls. Logical measures to minimize the effects of Ramadan include the optimization of mood state, maintenance of training, minimization of sleep loss, appropriate adjustments of diet, and the monitoring of competitors for chronic dehydration. Future research should concentrate on the changes observed in top athletes, particularly women, with data collected in the late afternoon after a known period of fasting in a well defined environment. It will be important to ensure that the lifestyle of those studied has been optimized. Implications of chronic dehydration for...

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Sleep in athletes and the effects of Ramadan

Cited by 34 publications

References 71 publications

Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

Stress, Sleep and Recovery in Elite Soccer: A Critical Review of the Literature

Sleep Hygiene and Recovery Strategies in Elite Soccer Players

Ramadan and Sport: Minimizing Effects Upon the Observant Athlete

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