Sleep is essential for performance

Sleep is an essential component for performance, according to Alain Frey, head doctor of the medical department of the National Institute of Sport. However, the amount of sleep required varies greatly from person to person, and it's the quality of the sleep that ultimately matters more than the number of hours slept. For instance, some individuals may require only 5-6 hours of sleep to experience more cycles of slow, deep sleep, which are the most restorative phases, while others may need 8-9 hours. Therefore, it's important to understand your own biological rhythm to optimize your sleep.

Deep sleep cycles are critical for sports recovery as they promote the circulation of growth hormones, which stimulate the production of cell tissue for muscle reconstruction. Additionally, deep sleep facilitates complete relaxation of all muscles, especially those that were solicited during physical activity and helps eliminate waste and toxins that accumulate during sports sessions.

How to find sleep after an intense session or a competition?

Contrary to popular belief, falling asleep before midnight does not necessarily improve recovery. Instead, regularity of wake-up time is crucial in maintaining the quality of sleep. It's also challenging to fall asleep after an intense training session or competition. To promote recovery, a shower with alternating hot and cold water can provide relief by draining waste from the body. Whole body cryotherapy, where individuals immerse themselves for a few minutes in a chamber at -110°C, is another technique used by athletes to aid recovery. It's also essential to adapt one's diet to support recovery, such as by eating light and avoiding alcohol, caffeine, and other stimulants.

Your advice in case of lack of sleep?

In cases of sleep debt, short naps lasting 20-30 minutes can help promote recovery and make it easier to carry out afternoon training sessions. Athletes like double Olympic handball champion Luc Abalo emphasize the importance of sleep for performance. Abalo sleeps for 10 hours a night to avoid feeling unwell or experiencing heavy legs during matches. Therefore, finding one's optimal amount of sleep and prioritizing sleep quality is crucial for sports recovery and overall performance.

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