How to Enhance Performance With Better Sleep

2024/7/10

Perform with Dr. Andy Galpin

Dr. Andy Galpin

本期节目探讨了睡眠优化对运动员竞技状态的积极影响。通过对睡眠时长、质量和时间的优化，运动员可以显著提升速度、准确性、反应时间和整体竞技水平，并加快伤病恢复。节目指出，许多运动员存在慢性亚优睡眠问题，并解释了其背后的生化机制，即运动员需要更多睡眠以清除体内腺苷，从而减少疲劳感。节目还介绍了常见的运动员睡眠障碍，例如阻塞性睡眠 apnea、失眠和 restless leg syndrome。节目强调了对睡眠进行精准规划的重要性，并介绍了从免费方案到高精度临床睡眠检测等多种改善睡眠的工具和方法。节目详细阐述了睡眠延长对运动表现的益处，并介绍了睡眠储备和调整睡眠时间等策略，以应对比赛训练或旅行带来的睡眠不足。节目还介绍了三种改善睡眠的方法：调查（评估和诊断睡眠）、解读（判断睡眠质量）和干预（制定和实施改善睡眠的方案）。调查阶段包括睡眠教育、睡眠筛查问卷和可穿戴设备等工具；解读阶段关注睡眠时长、睡眠质量和睡眠时间等指标；干预阶段则包括睡眠教育、创造良好的睡眠环境、治疗睡眠障碍等措施。节目还强调了睡眠时间的一致性，并建议运动员在比赛前进行睡眠储备，以应对比赛或旅行带来的睡眠不足。

Deep Dive

Chapters

Sleep optimization is crucial for maximizing athletic performance, impacting speed, accuracy, reaction time, and injury recovery. Athletes often experience suboptimal sleep due to demanding schedules and physiological factors, highlighting the need for prioritizing sleep.

Sleep optimization enhances speed, accuracy, reaction time, and competition performance.
Sleep aids in injury recovery.
Athletes often suffer from chronic suboptimal sleep.
Approach sleep with the same rigor and specificity as nutrition and training.

Shownotes Transcript

In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.

I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.

I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.

Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.

Access the full show notes for this episode at performpodcast.com).