How lack of sleep affects the physical abilities runner
Sport And Fitness / / December 19, 2019
To train a lot and sleep a lot during the preparation for a competition may be just the one for whom sport is the main activity. But what to do, for whom the race - a hobby? After all, in addition to the training plan, which takes a lot of time, there is still work, home, family, and sleep often left very little time. What to do? To cram in 24 hours for a full couple of extra sleep?
Overview
With the modern pace of life enough sleep is considered something of a luxury not available to all. But if the sport has become a part of your life, sleep should proceed from the category of "luxury" in the category of "default", as it was in a dream, our body restores its resources.
Research in this area has shown that one night without sleep has full impact on your cross-country results. Chronic lack of sleep, even if it's only an hour less than that is laid, tends to accumulate and lead to negative consequences for your health and sports. Good sleep is just as important to improve the cross-country results, as well as well-formed workout.
So far, unfortunately, there are no specific tests that would determine how many hours of sleep you need a specific person, but the average adult person needs seven to nine hours of full sleep. However, it does not mean more is better. Sleep should be a really good quality. By the way, exercise a positive influence on the quality of sleep. This is due to the fact that the body produces adenosine - an endogenous purine nucleoside that modulates many physiological processes.
Adenosine plays an important role in biochemical processes, such as the transfer of energy (ATP and ADP) and signals (cAMP). Adenosine is also a neurotransmitter inhibitor type. It is believed to play a role in promoting sleep and suppressing the cheerfulness, as its concentration increases during wakefulness organism.
Wikipedia
So that people who engage in running or other exercise may need less sleep than those who are physically inactive. But those who at least once prepared at least to the half marathon can confirm that the amount of sleep needed moderation, since for each period (beginning of the cycle, the height of training, final stage) may need their number Sleep. Your body will start feeding you signals if carotid hours will be missed. You will be switched off as soon as head touches the pillow, napping at meetings, drinking coffee liters and press the Snooze button more than once.
If your body wants to sleep in just a few hours after waking up, then that amount of sleep that you allow yourself at this point, is not enough.
Gradually, the lack of sleep will lead to hormonal changes. A week later, a blood test may show elevated levels of inflammatory marker C - reactive protein and cortisol (the stress hormone). As a result, it increases the heart rate and the nervous system will be constantly on alert.
Human growth hormone, which is also responsible for the restoration of muscles and bones, is produced by the pituitary gland during deep sleep phase. The less you sleep, the slower runs recovery after workouts tired and inflamed muscles. The ability of your muscles to store glycogen is reduced, which means that you may miss out on feeding during exercise, regardless of distance.
Also do not forget that in a dream not only restored our physical body, but also there is the structuring of the information received. Running - it's a great experience of new information. While jogging your brain analyzes the information about the world around you. About how muscles and nerves must work together to ensure that every step has been optimized. To learn how your body moves relative to your surrounding space. It is during sleep time, all this information is processed, compiled and cataloged. A lack of sleep makes you irritable, inattentive and prone to injury.
If we talk about the general dangers of sleep deprivation to the body, then here it is worth mentioning the increase in the risk of gaining weight, get sick often (Lowered immunity), and to receive a bouquet of chronic diseases, including, for example, diabetes may be a second type.
The night before the race
Before the competition rarely sleeps soundly. If this is your first race, then you can and do not fall asleep, as the adrenaline simply will not allow. But you still need to sleep.
Studies have shown that if you ask the athletes who had not slept the night on the run treadmill or work on velostanke, the results will be the same as if they had slept all night. But if you ask them to do the same things again, the results are worse. And each time you will feel much more tired than if you had a good sleep. Moreover, this sleepless night does not affect the way the muscles are reduced, your speed and power, but it greatly affects the morale and the willingness to do something through force. That is, at a time during the competition, when it is necessary to tighten and open the second breath, you can just stop, give up and drop everything. You remember that race is sometimes difficult to pass is not due to a lack of physical strength, but because of the morale? This one sleepless night just might lead to this unpleasant result.
And even if you are lucky and you do not feel any particular problems after a night without sleep before the race, during a long training so you should not do!
How to determine the optimal amount of sleep
Ideal for determining their personal optimum amount of sleep - a week-long vacation. Note the hour bedtime, do not have an alarm clock, wake up naturally, make a note of the time of its awakening and analyze their condition during the day and how you will feel in evening. By about the fourth day, you will be able to withdraw their arithmetic mean of the required number of hours of sleep.
How to restore balance
Let's say, because of the work and the heavy workload of the house you have neglected sleep. How to restore the balance, if the stay in bed days on end can not? You can think well and highlight in their daily routine of those classes, which could be disregarded for the sake of sleep. 30 minutes will be enough! Agree, it is not so much. For example, you can give up the e-mail scanning at night or watching tapes in social networks - will get a double benefit!
Another option - keep logs of hours of sleep as well as you keep records of the number of kilometers traveled. Just as you try not to fall out of the schedule, "80 kilometers per week," you can keep to the schedule, "56 hours of sleep a week, "and if there was a shortage, to try to catch up to the required amount, you're doing it with run. Fulfill their norm. ;)
Keep track of your body, the reaction of the organism, do not ignore the warning signs, or all graphics, all training vain. Everything must be approached with the mind, and even if it is written in terms of what you need to run for a week so much kilometers, but you do not have time to do it, then you need something to correct, and it clearly should not be at the expense of your sleep!