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Sleep Hygiene and Recovery Strategies in Elite Soccer Players
- Source :
- Sports Medicine, Sports Medicine, Springer Verlag, 2015, 45, ⟨10.1007/s40279-015-0377-9⟩
- Publication Year :
- 2015
-
Abstract
- 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.
- Subjects :
- Cold Water Immersion
medicine.medical_specialty
Competitive Behavior
Relaxation
Future studies
Light
Soccer Player
Physical Therapy, Sports Therapy and Rehabilitation
Athletic Performance
Bedtime
Cherry juice
Immersion
Soccer
medicine
Regular daytime
Humans
Orthopedics and Sports Medicine
Nutritional Physiological Phenomena
Muscle, Skeletal
comic_books.series
Melatonin
Recovery Strategy
[SHS.SPORT]Humanities and Social Sciences/Sport
Sleep hygiene
business.industry
Electroencephalography
Sleep patterns
Cold Temperature
Sleep deprivation
Muscle Soreness
Water immersion
comic_books
Physical therapy
medicine.symptom
business
Sleep
Stress, Psychological
Subjects
Details
- ISSN :
- 11792035 and 01121642
- Volume :
- 45
- Issue :
- 11
- Database :
- OpenAIRE
- Journal :
- Sports medicine (Auckland, N.Z.)
- Accession number :
- edsair.doi.dedup.....93437a952c719b0c079a4a56dd887d73