Adarq.org

http://pure-dedication.com/articles/cant-sleep-dont-worry-go-get-it.html

article on partial/complete sleep deprivation & performance...

peace

Hi Andrew

Nice article and Interesting stuff. For a competition or one off event this is great. However on a longer term how do you think chronic lack of quality sleep is going to impact an athletes performance? It is clearly going to have a negative effect.

If you continually don't get enough sleep your performance/training improvements has to suffer.  You won't recover as well, you won't be as energetic in your workouts, less motivation to workout in the first place, you will lack focus and intensity on your lifts/sprints/jumps etc. All this adds up to less overall gains.

In the short term though such as one night - of less than perfect sleep - I am with you. Less of a problem. Long term if I had an athlete who regularly complained of lack of sleep I would seriously sort out why they aren't sleeping so well as a matter of priority.

Cheers

Jack

thanks man..

ya of course, I say in the article the chronic long term sleep irregularities are very bad for you..

"Chronic sleep irregulaties are by far much worse than acute irregularities. Chronic sleep irregularities lead to sleep debt and malfunctioning biological circadian rhythms."

the next section in there deals with saying you should get on a normal sleep-wake schedule, to minimize risk of partial sleep deprived nights due to competition anxiety.

peace man

damn you reply quick. In the notes that will come with my program builder I talk about sleep and recovery quite a lot. For those who train but negelct making the effort to get regular quality sleep - they are just needlessly short circuiting their gains. I did an experiment with some of the kids I work with who play Aussie Rules where for 2 weeks they agreed to go to bed at a time that allowed them to be in bed for at least 8.5 hours per night (1/2 hour to drift off etc). Their results in those two weeks were nothing short of amazing. Their quality of training was great, their strength went up on just about everything, they just improved stupidly. Then I think the latest version of Grand Theft Auto came out and they decided that the early nights had to stop. There is just no convincing some people.

JW

haha @ video games sucking them back into "the weak".


ya man.. having a normal sleep schedule with ~8 hours sleep is so important.. ~9+ hours can actually be worse on performance than 6 hours or so, from my experience..  i remember reading a study that said, people who slept on average 9+ hours had more risk for brain disorders, and people who slept on average <=6 hours had higher risk of cardiac problems.


i pretty much get 8 hours sleep every night.. but my mind is so wrestless when im thinking about PR'n/competing, that ive always had problems going to sleep pre-competition night.. it used to just eat at me so bad.. but recently ive realize that even though i might "feel tired", im not actually tired.. i still perform "optimally", even with 0 sleep, considering i've pr'd in jumps with no sleep.. who knows i might have been able to get up a little higher if i had slept right.

peace

thanks man ;0

i used alot of the stuff I had in the peer reviewed forum to put it together.. started writing it yesterday.. i plan on writing a few really crazy things so this was a warmup ;d

peace

interesting that you actually felt refreshed though.. i've only had that happen a few times with such crappy sleep.. i understand the non-effected training session, but the feeling fresh part is weird.. maybe you had some crazy deep REM sleep in those 3 hours.

peace