Understanding the Need For Sleep

Posted September 23, 2007 at 09:45 AM by Lisa Cieplechowicz

Section: In The News, His Health, Mental Health, Physical Health

Most athletes know all too well the intense feelings of fatigue and exhaustion that tend to follow intense workouts and training sessions.  Frequent naps and long-night sleeps become common for the individual used to pushing their body to perform physical feats.  But why exactly is it that strenuous workouts lead to such drowsiness while other forms of exercise can actually help boost our energy levels?

According to a recent article from The New York Times, this is one issue that is still unresolved.  Though much research has been dedicated to the topic of sleep, there is a significant lack of studies on the effect intense exercise such as endurance running can have on an individual’s sleeping patterns.

One possible cause for post-workout fatigue is the presence of cytokines, hormones that play a central role in the immune system.  Two types of cytokines, interleukin 6 and tumor necrosis factor alpha, are released when individuals have a cold or infection, and are part of the reason why we sleep so much when we are sick.  And according to Dr. Chediak, president of the American Academy of Sleep Medicine and chief of the Sleep Disorders Center at Mount Sinai Medical Center in Miami Beach, it is long and intense exercise that is the most critical factor for the increase of the release of these two hormones.  In other words, it appears that the longer and harder you workout, the more your hormones signal your body that it needs to rest.  However, keep in mind that much research still needs to be done to better understand this connection.

But what about that other pesky problem many athletes experience the night before a competition - a little condition sometimes referred to as “pre-race insomnia.” Sleep is just as important before intense physical activity as it is afterwards, so what is an athlete to do when the stress and jitters brought on from thinking about tomorrow’s event keeps them from getting the recuperative and energizing sleep they need?  Though Dr. Chediak has stated that it is unclear exactly what negative effects sleepless nights have on an athlete, he purports that the consequences will likely be felt in one’s mental performance.  And as every athlete knows, being mentally prepared for a competition is equally critical to being physically prepared.

Fortunately, there are some ways to deal with temporary insomnia.  The Mayo Clinic suggests avoiding caffeine, relaxing in a warm bath or with a nice massage from your partner, and/or set ting your alarm but hiding your clock - studies show the less you know what time it is, the better you’ll be able to sleep.  Whatever you do, don’t sit in bed obsessing about the upcoming event, because you’ll only end up hurting your performance.

Resource sources and for more information: [The New York Times], [The Mayo Clinic]; [picture]