Now that we are in the prime of race season, many people are sacrificing sleep for training. This is especially true for those who are training for Ironman/Half-Ironman events, due to the need to train in three separate events. But is all this sacrificing of sleep, benefiting your performance on race day? Anyone who has trained when tired, may have looked like Homer Simpson in the picture above during their workout!
According to a recent study by Wood (2012), sleep deprivation affects immune system much like the affects of stress. In the study, they analyzed blood samples of individuals who resting for a strict 8 hours of sleep, and then compared blood samples from the same individuals after 29 hours of being awake. Not surprising that after 29 hours of wakefulness, the body reacted immediately to the stresses of being awake for so long. So how do we use this information to improve performance? Try these recommendations:
1.) When having to choose between sleep, or getting in your required amount of training for the day, choose sleep.
2.) Be careful of using stimulants such as caffeine, sugar, alcohol, medications, and looking at blue light sources such as computers and televisions, close to bed time.
3.) When travelling, and dealing with time changes, try supplements like magnesium, melatonin, and valerian root to aid in getting to sleep.
4.) When traveling and staying in hotels, think about bringing ear plugs and a night mask to block noises and light sources.
References
Wood, J. (2012, July 1). Sleep Deprivation Affects Immune System Like Physical Stress. Retrieved from http://psychcentral.com/news/2012/07/01/sleep-deprivation-affects-immune-system-like-physical-stress/40874.html
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