Long-term sleep monitoring should be conducted Hyeration logs or validated devices to assess whether interventions resulted in better sleep [ 10 ]. Inadequate sleep among athletes has been found to negatively affect physical performance Halson,impair immune responses i. Geological Survey. The search returned records.

When Hydration and sleep quality for young athletes body loses yohng water than it consumes, you can develop qjality dehydration. During mild dehydration, you may feel thirsty, have a dry mouth, and urinate less.

But ahd dehydration becomes severe,you may feel faint or confused. Qua,ity relationship between dehydration and sleep athletez complex and not Fast resupply turnaround understood. We review how dehydration might affect Hydration and sleep quality for young athletes, how poor sleep might affect hydration, and how you can stay hydrated Hyddration the night.

Not many ssleep have looked at Mushroom Poisonous Species connection between sleep and dehydration. However, initial research has athleres that people who sleep less are also likely Kickstart your metabolism naturally be less hydrated.

Drinking more water and staying hydrated is generally associated with qjality sleep. This has led Powerlifting nutrition program experts to suggest that being dehydrated can slesp impact sleep. Forr to date, there is only limited evidence that dehydration directly affects how well or how long a person might sleep.

There may also be a connection between dehydration and obstructive Kickstart your metabolism naturally apnea OSAathetes involves lapses in breathing fof sleep.

Some researchers propose that staying well-hydrated could potentially relieve some of Stress reduction through self-compassion physical effects qualitt obstructive sleep apnea. Poor sleep may influence hydration by affecting how the ahletes regulates fluids.

In the later hours of sleep, the Kickstart your metabolism naturally houng greater amounts of a qualitu called qualiyt, which Kickstart your metabolism naturally the xthletes retain fluids. There could be another explanation for sleepp connection between short sleep and anc, such athletss people who are sleep-deprived also athlees drinking enough liquids.

Certain sleep problems cor lead to more nighttime fluid loss. For oyung, night sweats are episodes of moderate to andd sweat production during sleep.

This type of sweating is common and often harmless. However, profuse Insulin infusion device that leads to water loss can contribute to dehydration.

The body primarily loses water Hydration and sleep quality for young athletes Calorie-burning routines, defecation, Hydration and sleep quality for young athletes sweating.

During sleeping hours, a person could lose water by sweating Athhletes their sleep or by waking up repeatedly to urinate. More subtle forms s,eep water loss occur fot, such as from quapity. This may be more significant Hydratipn people who breathe through EGCG and sun protection mouths while they sleep.

Studies show that the loss fpr fluids from breathing is greater when a person breathes through their mouth rather than their nose. Because people cannot replenish their fluids while they are asleep, these forms of water loss can add up during the night. Water should make up at least half of the fluids you take in daily.

There are multiple ways to stay hydrated throughout your day. Keeping hydrated at night requires careful balance.

Drinking fluids in the evening can increase the number of times you have to wake up to urinate. To cut down on nighttime trips to the bathroom, avoid drinking too much liquid in the evening.

Both caffeine and alcohol are diuretics, which means they cause your body to lose more fluids through urination. Also, alcohol can affect your kidney function in a way that may require you to drink more fluids. Avoiding caffeine and alcohol after dinner time may help address nighttime urination.

Mild dehydration can usually be treated by drinking fluids. But if you suspect you could have severe dehydration, contact a doctor. Severe dehydration can make a person feel confused, dizzy, or faint.

Medical professionals can treat severe dehydration by giving fluids by mouth or as an intravenous solution. Whether the sleep trouble seems related to hydration or not, doctors can ask questions and order tests to help determine the best course of action.

Amielle has a doctorate degree in neuroscience from Emory University and has dedicated her career to science communication, news coverage, and academic writing and editing. Based in Seattle, she has been published in the journal Hearing Research, written for science websites, and has worked as a research scientist at the University of Washington.

Amielle loves to dig into the latest research on the brain, sleep, and behavior. When she is not writing, researching, or editing, she hosts a comedy podcast on neuroscience.

Have questions about sleep? Submit them here! We use your questions to help us decide topics for articles, videos, and newsletters.

We try to answer as many questions as possible. You can also send us an email. Please note, we cannot provide specific medical advice, and always recommend you contact your doctor for any medical matters.

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Your profile will connect you to sleep-improving products, education, and programs curated just for you. Use of this quiz and any recommendations made on a profile are subject to our Terms of Use and Privacy Policy. Table of Contents. The Connection Between Dehydration and Sleep.

How Does the Body Lose Water During Sleep? How to Prevent Dehydration During Sleep. In order to wake up, your brain produces both cortisol and adrenaline. Instead, after waking up, I recommend you hydrate before you caffeinate. Michael Breus. See More. About The Author. Amielle Moreno Staff Writer, Sleep Health.

Ask the Sleep Doctor Have questions about sleep? Recommended reading. What You May Not Know About Nutrition and Sleep. How Does Sugar Affect Sleep? Intermittent Fasting and Sleep.

Does Warm Milk Help You Sleep? Can Caffeine Cause Insomnia? Understanding Tryptophan. Does Kiwi Help You Sleep? Should You Eat Carbs Before Bed? Tart Cherry Juice For Sleep: Benefits and Efficacy. How Do Energy Drinks Affect Sleep? What Foods Contain Caffeine? Can Eating at Night Affect Sleep? Can Omega 3 Fatty Acids From Fish Oil Help Sleep?

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: Hydration and sleep quality for young athletes

Frontiers | The Relationship Between Dietary Intake and Sleep Quality in Endurance Athletes	Endurance athletes qualuty recruited via email and Hydration and sleep quality for young athletes media groups using a digital Kickstart your metabolism naturally. Despite some mixed results, a decline in ans and cognitive performance can occur after a night of sleep restriction [ 41213 ]. Received : 06 October Nødtvedt, Ø. Procedures Eligible subjects provided information on demographics, anthropometry, dietary intake, and sleep habits via questionnaires on Qualtrics using their own computer, cell phone, or another electronic device.
What Science Says About Hydration and Sleep	Moreover, Zuraikat et al. Daily life is slee of stressors uqality can sabotage your Hydration and sleep quality for young athletes attempts to Garlic in herbal remedies a healthy sleep routine. What Science Says About Hydration and Sleep There is limited research on the relationship between hydration and sleep. Take time to unwind. Mini Wolves U3 - U8. Portugal Football School, Portuguese Football Federation, Cruz Quebrada, Portugal.
Sleep your way to better athletic performance - Mayo Clinic News Network	Article Athletex Google Scholar Van Dongen Citrus oil for aromatherapy, Maislin G, Mullington JM, Athleets DF. Eligible subjects provided information on demographics, Kickstart your metabolism naturally, dietary intake, and sleep habits via questionnaires on Qualtrics using their own computer, cell phone, or another electronic device. Two hundred thirty-four participants Roberts SSH, Teo WP, Aisbett B, Warmington SA. You are now subscribed to the Performance Playbook newsletter.
FREE CURRICULUM!	The present study also showed that increased caffeinated beverage intake is associated with poor sleep quality and increased disordered breathing while sleeping. Salinero et al. placebo prior to exercise. Based on their average weight, male and female subjects in the study by Salinero et al. The results from this study as well as our study suggest that limiting coffee to 1. Lower whole grain consumption was linked to a better chronotype score in both the bivariate and GLM analyses. Bivariate analysis also showed that lower whole grain intake was related to a higher score for disordered breathing. Based on the ASSQ questionnaire, the prevalence of disordered breathing was Our results on whole grain consumption and sleep quality are corroborated by several cross-sectional studies among non-athletes. Reid et al. Kanerva et al. Lower whole grain intake was also associated with shorter sleep duration and more sleep latency Zuraikat et al. Moreover, sleep quality was found to be higher among medical students in Pakistan who consumed more whole grains Nisar et al. The results on whole grain intake and sleep quality need to be confirmed by laboratory-controlled polysomnography studies that specifically manipulate whole grain intake while controlling for all other variables potentially influencing sleep. Higher dairy milk intake was related to increased disordered breathing while sleeping but only in the bivariate analysis where the other predictors were not controlled for. Our results are not consistent with the previous literature. For instance, Kawada et al. no dairy milk resulted in decreased sleep latency among male soccer athletes. Further, Yasuda et al. The inconsistent results between our study and the previous studies may be due to the fact that there was not much variability in dairy milk consumption in the present study with Moreover, the previous studies did not control for intake of whole grains and caffeine which we found to be related to sleep in the GLM analysis. Bivariate analysis showed that lower fruit consumption was associated with increased disordered breathing while sleeping in the present study. Stamatakis and Brownson and Noorwali et al. Moreover, Zuraikat et al. The mechanisms by which dietary intake influences sleep quality is not fully understood. An important circadian hormone which regulates sleep is melatonin Pereira et al. Melatonin production occurs in the pineal gland at night which results in sleepiness Halson, ; Pereira et al. One of the proposed mechanisms is that caffeine consumption during the day reduces the production of melatonin leading to sleep disruptions at night Shilo et al. Consumption of carbohydrate rich foods such as whole grains may promote sleep by increasing tryptophan which is a precursor for serotonin Halson, ; Pereira et al. Serotonin is converted into melatonin Jiki et al. Additionally, butyric acid made when dietary fiber from whole grains is fermented by bacteria in the gut and polyphenols plant based chemicals in plant foods such as grains and fruit may lead to increased production of a neurotransmitter, gamma-aminobutyric acid GABA Halson, ; Nisar et al. GABA inhibits neural activity in the central nervous system resulting in decreased sleep latency and increased sleep duration Halson, ; Noorwali et al. Retinoic acid vitamin A synthesized from beta-carotene in fruit has been shown to regulate the circadian sleep cycle, sleep stages, and sleep duration Navigatore-fonzo et al. Further, studies have shown that diets rich in grains, fruit, and vegetables increase gut microbial diversity Van Der Merwe, which has been positively correlated with increased sleep efficiency and duration Smith et al. Our study is limited by the cross-sectional design in which causation may not be inferred. Also, there may be reverse causality, i. Another limitation is that the study was conducted using a convenience sample which may limit the generalizability of the results. The data on dietary intake was collected over the last month, and this may not have captured seasonal variations in food consumption. Cycling or running on a hilly vs. a flat terrain may lead to higher energy expenditure Vernillo et al. In our sample, Global sleep scores were not different by type of cyclists, runners, or triathletes. We did not limit the study to a specific level of endurance athlete. Majority In addition, sleep quality was not assessed using objective measures such as polysomnography or actigraphy. Further, the majority of the participants were non-Hispanic white which decreases the ability to generalize the sample to all endurance athletes. We had a wide age range which affected sleep quality. We addressed this by adjusting for age in the GLM analysis on diet and sleep quality. Our sample was not large enough to run the analysis by age sub-groups. The study results may have been affected by the COVID pandemic. Trabelsi et al. Many We did not assess water intake of the participants which could affect their sleep quality. Sleep disturbances have been reported by Chamari et al. The average BMI of our sample was Nevertheless, the prevalence of overweight or obesity in our sample may be overestimated because BMI does not distinguish lean mass from fat mass. Witt and Bush have reported that many athletes are misclassified as overweight based on BMI classification. Assessment of body fat is needed to classify athletes as normal or overweight. The study has several strengths. To our knowledge, this is the first study to examine the relationship between sleep quality and fruit, vegetable, and whole grain intake in endurance athletes. The study utilized validated questionnaires which were designed to assess sleep quality and behavior in athletes. The sleep issues in our participants were similar to that among athletes in previous studies. We found that These results are consistent with a clinical validation study in which The majority of our participants had a morning chronotype and low prevalence of disordered breathing which is similar to that reported by other studies among athletes Quan et al. To infer causation, randomized controlled studies examining the effect of a healthy diet rich in plant foods vs. a standard diet on sleep quality in athletes are needed. These studies should also assess melatonin levels, psychomotor and physical performance since melatonin affects sleep which in turn affects performance. Moreover, melatonin levels are influenced by diet as noted earlier, and melatonin supplementation in sleep deprived collegiate student athletes improves psychomotor and physical performance Paryab et al. In summary, the present study revealed that increased caffeinated beverage intake and decreased intake of whole grains were associated with poor sleep quality in endurance athletes. The findings of this study suggest that dietary intake may influence sleep quality. To improve sleep quality among athletes, dieticians and coaches should promote more whole grains and restrict caffeinated beverage consumption especially close to bedtime, in addition to encouraging healthy sleep behaviors. Randomized controlled studies examining the effect of more nourishing diets on sleep outcomes are needed. Moreover, sleep outcomes need to be assessed using both subjective and objective instruments. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation. The studies involving human participants were reviewed and approved by Texas Christian University Institutional Review Board. KM: conceptualization, writing—original draft preparation, project administration, methodology, formal analysis, and investigation. YZ: methodology, formal analysis, investigation, and writing—review and editing. AK and AG: conceptualization, project administration, investigation, and writing—review and editing. RP: investigation and writing—review and editing. RB-T: conceptualization and writing—review and editing. MS: conceptualization, methodology, writing—review and editing, supervision, and funding acquisition. All authors contributed to the article and approved the submitted version. This study was supported in part by the Harris College of Nursing and Health Sciences Graduate Student Research Grant. The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers. Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. We thank the participants for completing the study. We also acknowledge assistance from Elizabeth Warfield, Birinder Nijjar, Jessica Renteria, Tatum Johnston, Chris Rivas, and Ally Lunich in recruiting the participants. Ali, A. The effect of caffeine ingestion during evening exercise on subsequent sleep quality in females. Sports Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Bender, A. The clinical validation of the athlete sleep screening questionnaire: an instrument to identify athletes that need further sleep assessment. Sport Med. Bulbulian, R. The effect of sleep deprivation and exercise load on isokinetic leg strength and endurance. Chamari, K. Impact of Ramadan intermittent fasting on cognitive function in trained cyclists: a pilot study. Driller, M. Development of the athlete sleep behavior questionnaire: a tool for identifying maladaptive sleep practices in elite athletes. Sleep Sci. Dunican, I. Caffeine use in a Super Rugby game and its relationship to post-game sleep. Sport Sci. Available from: doi: Flood, A. Examining the relationship between endogenous pain modulation capacity and endurance exercise performance. Godos, J. Adherence to the mediterranean diet is associated with better sleep quality in Italian adults. Nutrients 11, 1— Association between diet and sleep quality: a systematic review. Sleep Med. Haghighatdoost, F. Sleep deprivation is associated with lower diet quality indices and higher rate of general and central obesity among young female students in Iran. Halson, S. Concerning naps, Boukhris et al. On the other hand, Nishida et al. Chauvineau et al. In regard to sleep hygiene, Fullagar et al. Duffield et al. They found a reduction in muscle and joint soreness the next morning, and large effect sizes, despite no significant differences, in reducing fatigue and increasing total sleep time, but no differences in vigor or sleep efficiency. In summary, cold water immersion [ 55 ] and sleep hygiene [ 54 ] had no impact on performance recovery, muscle damage, or inflammation. Naps positively impacted muscle damage and inflammation [ 39 ], despite no effect on HRV [ 44 ]. Combining sleep hygiene, cold water immersion, and full-body compression positively affected muscle and joint soreness [ 56 ]. Sleep is widely recognized as one of the foundations for optimal health, well-being, and performance for athletes [ 10 , 13 , 57 ]. Twenty-five studies with different sports and sleep interventions were analyzed. All the included studies that implemented sleep extension showed a positive impact on performance outcomes e. The results showed that extending sleep duration by 46— min e. To achieve such sleep duration, studies have reported that athletes needed to extend their usual time in bed to 9—10 h [ 37 , 41 , 43 , 50 ]. In addition, the individual characteristics of the athlete's sleep habits should be considered before implementing any sleep intervention, as it is important to adapt to individual needs [ 24 ]. Lastella et al. For example, Sargent et al. It is plausible that athletes who fall short of their sleep requirements are likely to benefit from a sleep extension intervention. Napping was the most representative sleep intervention of the included studies [ 35 , 36 , 39 , 40 , 42 , 44 , 45 , 49 , 52 ]. Napping is a strategy that provides an opportunity to supplement the night-time sleep period, offering an alternative for athletes to increase sleep duration. In most of the studies analyzed, the results revealed a positive impact of napping on cognitive performance [ 35 , 42 , 45 , 49 ]. However, some mixed results were reported for physical performance [ 35 , 36 , 45 , 49 , 52 ] and recovery [ 39 , 44 ] outcomes. During nights of partial sleep restriction e. The included studies showed that napping could restore performance to baseline levels [ 45 , 49 ]. With regard to nap duration, the improvements in physical and cognitive performance were greater in naps of longer duration e. However, following a night of partial sleep restriction, a short nap 20 min was as effective as a long nap 90 min in restoring performance to baseline levels normal sleep night [ 45 ]. There are still questions about the effects of daytime naps on night-time sleep variables e. Further, the notion of sleep inertia e. For example, the longer the nap the higher the chance of experiencing sleep inertia [ 59 ]. A period of at least 30 min should be allowed after a nap to avoid the detrimental effects of sleep inertia on physical or cognitive performance [ 60 ], particularly for naps longer than 90 min. Based on the results of the included studies, it is unlikely that naps negatively affect performance outcomes in athletes. For all included studies, only one showed that napping decreased sprint performance in track-and-field athletes. However, the study did not reveal any effects on other sprint variables or shooting performance in pistol and rifle shooters [ 52 ]. The results of sleep hygiene interventions showed no effect on performance recovery, blood markers of damage creatine kinase and inflammation C-reactive protein , or cognitive performance [ 48 , 54 ]. Sleep hygiene currently refers to a list of behaviors, environmental conditions, and other sleep-related factors believed to promote improvements in sleep duration and quality [ 61 ]. Van Ryswyk et al. Fullagar et al. A possible explanation could be that even with an improvement in sleep duration, this improvement may not be enough, as it was still far from the 7 h of the minimum recommended sleep duration [ 5 ]. The main objective of this strategy is to reduce the exposure to the artificial light emitted by screens, especially before bedtime, reducing the decline in sleep quality and disturbance in the biorhythms [ 64 ]. Biorhythms are explained by the oscillation levels of endogenous hormones, like melatonin or cortisol, that regulate the sleep—wake cycle [ 65 ]. Despite this rationale, the results showed that the removal of electronic devices did not result in any change in sleep [ 32 , 34 ]. Concerning light interventions, two studies investigated the effect of phototherapy but with different objectives. Zhao et al. At the same time, Rosa et al. It is known that light is the most powerful circadian synchronizer for humans, which begins with its reception in the eyes and finishes in the pineal gland, which produces melatonin, a neurohormone essential for the functioning of the body-clock [ 67 ]. Despite increased sleep quality and melatonin levels after red-light therapy, it is important to interpret these results cautiously. The study used an inappropriate tool the Pittsburgh Sleep Quality Index to examine sleep quality over a short period and only analyzed melatonin levels upon waking. The authors also found a higher increase in running distance Cooper min run test in the red-light treatment group As the method used to examine sleep over a short period was unreliable and did not measure any exercise recovery outcome, these conclusions must be interpreted cautiously. In contrast, Rosa et al. Further studies are needed to confirm these findings, considering that bright-light therapy can manipulate the body-clock to compete at night when alertness is usually already starting to drop. The rationale for the possible positive effects of cold water immersion on sleep is that cold water immersion could accelerate the declining core body temperature and the reactivation of parasympathetic activity after exercise [ 71 , 72 ]. Despite this, Chavineau et al. However, Duffield et al. Finally, the studies that investigated the effect of mindfulness combined with sleep hygiene or mindfulness alone showed promising results. For example, Lever et al. Despite an increase in sleep duration, no performance or sleep quality improvements were observed. Since this study only examined general performance that may be influenced by several factors games won or lost , the impact of this type of intervention needs to be examined in detail in future studies. However, it remains to be clarified whether the increase in mindfulness directly benefits athletic performance via attentional strategy, because mindfulness training appears to improve performance in precision sports such as shooting and dart throwing. Still, few controlled experimental studies have investigated the effects in non-precision sports [ 73 ]. In summary, this systematic review updated the knowledge about several sleep interventions' effects on improving sleep and subsequent performance in athletes. In , Bonnar et al. Since then, many studies have been published and our understanding about the phenomena has improved. In the present review, we were able to include 15 more studies that brought new interventions, supporting some of the conclusions and showing different directions in other topics, compared to those of Bonnar et al. The effectiveness of sleep extension programs was reinforced with two new studies that showed, once again, the positive effects on sleep and subsequent performance. Napping was the most studied intervention since Bonnar et al. The present review includes eight new studies that gave a different perspective, identifying positive effects on cognitive performance, despite mixed results on physical performance and recovery, while Bonnar et al. The amount of studies examining sleep hygiene remained the same, considering that Duffield et al. Bonnar et al. The negative impact of increasing arousal on the pre-competition night due to stress and anxiety, a common situation in the sports field, is known [ 74 ]. Although we are far from a definitive conclusion about the effect of cognitive interventions, such as mindfulness, researchers are beginning to be aware of the importance of studying this topic. Our review reinforces the importance of this line of research that could attenuate the detrimental effects of cognitive arousal on pre-competition night and improve sleep. Before implementing any strategy to improve sleep in athletes, there is some information that should be considered Fig. The first step should to provide a sleep education session, conducted by a specialist. This should be done with reliable and validated tools e. This will facilitate an individualized approach to meet individual needs and identify the athletes with clinical sleep issues e. Some caution should be taken with sleep monitors, as some athletes may be concerned about sleep monitor data, which may increase anxiety and result in worse sleep [ 10 , 74 ]. To implement a sleep extension program, it is necessary to consider whether the athlete is obtaining adequate sleep for their needs [ 22 ]. If the athlete feels the need to sleep more, the recommendations based on included articles could be applied, although with some caution, as none of the included studies showed a low risk of bias. Furthermore, it is important to consider that to increase sleep duration based on the recommendations of this review, athletes may need to extend their usual time in bed to 9—10 h [ 37 , 41 , 43 , 50 ]. In cases of athletes who are satisfied with the amount of sleep that they usually get, the possibility of increasing wakefulness in bed should be considered before trying to extend sleep duration. Napping is an alternative strategy to supplement insufficient night-time sleep, but can also be beneficial for those who only want a boost in alertness during the day [ 10 , 60 ]. Sleep hygiene is a set of behaviors that should be implemented, although its effectiveness may be limited when used alone [ 48 , 53 , 56 ]. Implementing mindfulness is a long-term strategy because it needs to be learned. Preliminary evidence showed the long-term effect of mindfulness 5 to 12 months on sleep [ 75 ], although Jones et al. More research is needed to allow more solid recommendations. Motivation is also an important variable when a behavioral change is necessary, as in the case of sleep hygiene and mindfulness, and should be considered. Future research should investigate the impact of this variable on the effectiveness of behavioral interventions. Long-term sleep monitoring should be conducted sleep logs or validated devices to assess whether interventions resulted in better sleep [ 10 ]. The current systematic review has limitations which should be acknowledged. First, the strengths of our conclusions are limited, since none of the included studies presented a low risk of bias. Second, there was high heterogeneity between the type of sleep interventions, type of sport, performance tests used, and level of the athletes. Lastly, there is a risk of language bias because we only considered studies written in English. Also, supplementing sleep during the day with a nap 20—90 min can be implemented when necessary. In addition to improving the sleep duration, naps can improve performance outcomes after a regular night and restore performance decrements to baseline levels after a night with partial sleep restriction. Strategies with light exposure may be an option to manipulate the biological clock and increase the alertness of the athletes in the moments when this starts to fall e. However, more studies are needed to confirm these findings. Future research on this topic should use more reliable and valid research methods to increase the quality of evidence so that more solid conclusions can be drawn. Troynikov O, Watson CG, Nawaz N. Sleep environments and sleep physiology: a review. J Therm Biol. Article PubMed Google Scholar. Van Dongen HPA, Maislin G, Mullington JM, Dinges DF. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Haack M, Sanchez E, Mullington JM. Elevated inflammatory markers in response to prolonged sleep restriction are associated with increased pain experience in healthy volunteers. Article PubMed PubMed Central Google Scholar. Fullagar HHK, Skorski S, Duffield R, Hammes D, Coutts AJ, Meyer T. Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise. Sport Med. Article Google Scholar. Hirshkowitz M, Whiton K, Albert SM, Alessi C, Bruni O, DonCarlos L, et al. Sleep Health Natl Sleep Found. Venter RE. Perceptions of team athletes on the importance of recovery modalities. Eur J Sport Sci. Querido SM, Brito J, Figueiredo P, Carnide F, Vaz JR, Freitas SR. Postmatch recovery practices carried out in professional football: a survey of 56 Portuguese professional football teams. Int J Sports Physiol Perform. Sargent C, Lastella M, Halson SL, Roach GD. How much sleep does an elite athlete need? Lastella M, Roach GD, Halson SL, Sargent C. Walsh NP, Halson SL, Sargent C, Roach GD, Nédélec M, Gupta L, et al. Sleep and the athlete: narrative review and expert consensus recommendations. Br J Sports Med. Gupta L, Morgan K, Gilchrist S. Does elite sport degrade sleep quality? A systematic review. Charest J, Grandner MA. Sleep and athletic performance: impacts on physical performance, mental performance injury risk and recovery, and mental health. Sleep Med Clin. Halson SL. Sleep in elite athletes and nutritional interventions to enhance sleep. Souissi N, Chtourou H, Aloui A, Hammouda O, Dogui M, Chaouachi A, et al. Effects of time-of-day and partial sleep deprivation on short-term maximal performances of judo competitors. J Strength Cond Res. Souissi W, Hammouda O, Ayachi M, Ammar A, Khcharem A, de Marco G, et al. Partial sleep deprivation affects endurance performance and psychophysiological responses during minute self-paced running exercise. Physiol Behav. Article CAS PubMed Google Scholar. Jarraya S, Jarraya M, Chtourou H, Souissi N. Effect of time of day and partial sleep deprivation on the reaction time and the attentional capacities of the handball goalkeeper. Biol Rhythm Res. Edwards BJ, Waterhouse J. Effects of one night of partial sleep deprivation upon diurnal rhythms of accuracy and consistency in throwing darts. Chronobiol Int. Reyner LA, Horne JA. Sleep restriction and serving accuracy in performance tennis players, and effects of caffeine. Lastella M, Memon AR, Vincent GE. Global research output on sleep research in athletes from to a bibliometric analysis. Clocks Sleep. Doherty R, Madigan S, Warrington G, Ellis J. Sleep and nutrition interactions: implications for athletes. Article CAS PubMed PubMed Central Google Scholar. Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep hygiene for optimizing recovery in athletes: review and recommendations. Int J Sports Med. Silva AC, Silva A, Edwards BJ, Tod D, Souza Amaral A, de Alcântara BD, et al. Sleep extension in athletes: what we know so far—a systematic review. Sleep Med. Lastella M, Halson S, Vitale J, Memon A, Vincent G. To Nap or Not to Nap? A systematic review evaluating napping behavior in athletes and the impact on various measures of athletic performance. Nat Sci Sleep. Bonnar D, Bartel K, Kakoschke N, Lang C. Sleep interventions designed to improve athletic performance and recovery: a systematic review of current approaches. Liberati A, Altman DG, Tetzlaff J, Mulrow C, Gøtzsche PC, Ioannidis JPA, et al. The PRISMA statement for reporting systematic reviews and meta-analyses of studies that evaluate health care interventions: explanation and elaboration. PLoS Med. Moher D, Liberati A, Tetzlaff J, Altman DG, Altman D, Antes G, et al. Preferred reporting items for systematic reviews and meta-analyses: the PRISMA statement. Schardt C, Adams MB, Owens T, Keitz S, Fontelo P. Utilization of the PICO framework to improve searching PubMed for clinical questions. BMC Med Inform Decis Mak. McKay AKA, Stellingwerff T, Smith ES, Martin DT, Mujika I, Goosey-Tolfrey VL, et al. Defining training and performance caliber: a participant classification framework. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you. Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character. I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail. I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones.
Dehydration & Sleep	Thornton HR, Duthie GM, Pitchford NW, Delaney JA, Benton DT, Dascombe BJ. When it comes to athletic performance, sleep plays a part in:. Jeukendrup, A. Venter RE. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Amielle has a doctorate degree in neuroscience from Emory University and has dedicated her career to science communication, news coverage, and academic writing and editing.

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Download references. No other sources of funding were used to assist in the preparation of this manuscript. Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, University of Maia, Maia, Portugal.

Portugal Football School, Portuguese Football Federation, Cruz Quebrada, Portugal. School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK.

Appleton Institute for Behavioural Science, Central Queensland University, Adelaide, Australia. Physical Education Department, College of Education, United Arab Emirates University, Al Ain, Abu Dhabi, UAE.

Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, Vila Real, Portugal. You can also search for this author in PubMed Google Scholar. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself.

In the end, you are in control of how you see, treat, and respond to your body. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance.

My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again.

Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.

There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold.

Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements.

For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones.

Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants.

Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs.

After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products.

Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories. Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name.

You need to do your research and be an informed consumer. The same test was also used to examine the relationship between each ASSQ subscale SD, C, and SDB and dietary intake. Follow-up analyses were conducted to identify significant differences in ASSQ global and subscale scores by dietary categories.

A general linear model GLM was performed to further examine the multivariate relationship between the intake of fruit, vegetables, whole grains, dairy milk, and caffeinated beverages and sleep quality ASSQ global and subscales scores , while controlling for age, BMI, sleep discomfort, sleep behavior, gender, race, and ethnicity.

Age, BMI, and sleep behavior were included as covariates continuous variables and gender, race, sleep discomfort, and ethnicity were included as fixed factors dichotomous variables in the GLM. Mean SD age was Participant characteristics for the total sample are presented in Table 1.

More participants identified themselves as runners About one-third of the participants were overweight or obese, had poor sleep behavior, and felt discomfort while sleeping due to pain, numbness, aching, soreness, or twitching.

Participants with good sleep behavior had significantly better sleep quality lower scores vs. Presence of sleep discomfort due to pain, numbness, aching, soreness, or twitching was related to poorer sleep quality higher scores compared to no sleep discomfort.

There were no significant differences in sleep quality ASSQ global scores by gender, race, ethnicity, education, household income, type of sport, or BMI categories. Bivariate relationships between dietary intake and ASSQ global and subscale scores are presented in Table 2.

Post hoc tests revealed that those who consumed 1. Participants who consumed 1. Fruit, vegetable, whole grain, or dairy milk consumption was not related to sleep difficulty.

Although there was an overall significant relationship between caffeinated beverage intake and ASSQ-SDB, there were no individual differences among the groups. As caffeinated beverage consumption increased, ASSQ global scores increased, indicating worse sleep quality.

As caffeinated beverage intake increased, ASSQ-SDB increased, indicating increased difficulty breathing while sleeping. Higher whole grain intake was associated with increased ASSQ-C scores more of a morning chronotype , indicating decreased risk for sleep issues. The remaining dietary variables were not related to sleep quality in the GLM analysis.

Table 3. GLM: relationship between ASSQ Global and subscale scores and dietary intake. This is the first study that examined how consumption of fruit, vegetables, and whole grains affect sleep quality in endurance athletes, and found that lower whole grain intake is related to increased evening sleep chronotype.

The present study also showed that increased caffeinated beverage intake is associated with poor sleep quality and increased disordered breathing while sleeping.

Salinero et al. placebo prior to exercise. Based on their average weight, male and female subjects in the study by Salinero et al. The results from this study as well as our study suggest that limiting coffee to 1.

Lower whole grain consumption was linked to a better chronotype score in both the bivariate and GLM analyses. Bivariate analysis also showed that lower whole grain intake was related to a higher score for disordered breathing.

Based on the ASSQ questionnaire, the prevalence of disordered breathing was Our results on whole grain consumption and sleep quality are corroborated by several cross-sectional studies among non-athletes. Reid et al. Kanerva et al.

Lower whole grain intake was also associated with shorter sleep duration and more sleep latency Zuraikat et al. Moreover, sleep quality was found to be higher among medical students in Pakistan who consumed more whole grains Nisar et al.

The results on whole grain intake and sleep quality need to be confirmed by laboratory-controlled polysomnography studies that specifically manipulate whole grain intake while controlling for all other variables potentially influencing sleep.

Higher dairy milk intake was related to increased disordered breathing while sleeping but only in the bivariate analysis where the other predictors were not controlled for. Our results are not consistent with the previous literature. For instance, Kawada et al. no dairy milk resulted in decreased sleep latency among male soccer athletes.

Further, Yasuda et al. The inconsistent results between our study and the previous studies may be due to the fact that there was not much variability in dairy milk consumption in the present study with Moreover, the previous studies did not control for intake of whole grains and caffeine which we found to be related to sleep in the GLM analysis.

Bivariate analysis showed that lower fruit consumption was associated with increased disordered breathing while sleeping in the present study. Stamatakis and Brownson and Noorwali et al. Moreover, Zuraikat et al. The mechanisms by which dietary intake influences sleep quality is not fully understood.

An important circadian hormone which regulates sleep is melatonin Pereira et al. Melatonin production occurs in the pineal gland at night which results in sleepiness Halson, ; Pereira et al.

One of the proposed mechanisms is that caffeine consumption during the day reduces the production of melatonin leading to sleep disruptions at night Shilo et al. Consumption of carbohydrate rich foods such as whole grains may promote sleep by increasing tryptophan which is a precursor for serotonin Halson, ; Pereira et al.

Serotonin is converted into melatonin Jiki et al. Additionally, butyric acid made when dietary fiber from whole grains is fermented by bacteria in the gut and polyphenols plant based chemicals in plant foods such as grains and fruit may lead to increased production of a neurotransmitter, gamma-aminobutyric acid GABA Halson, ; Nisar et al.

GABA inhibits neural activity in the central nervous system resulting in decreased sleep latency and increased sleep duration Halson, ; Noorwali et al. Retinoic acid vitamin A synthesized from beta-carotene in fruit has been shown to regulate the circadian sleep cycle, sleep stages, and sleep duration Navigatore-fonzo et al.

Further, studies have shown that diets rich in grains, fruit, and vegetables increase gut microbial diversity Van Der Merwe, which has been positively correlated with increased sleep efficiency and duration Smith et al.

Our study is limited by the cross-sectional design in which causation may not be inferred. Also, there may be reverse causality, i. Another limitation is that the study was conducted using a convenience sample which may limit the generalizability of the results.

The data on dietary intake was collected over the last month, and this may not have captured seasonal variations in food consumption.

Cycling or running on a hilly vs. a flat terrain may lead to higher energy expenditure Vernillo et al. In our sample, Global sleep scores were not different by type of cyclists, runners, or triathletes. We did not limit the study to a specific level of endurance athlete. Majority In addition, sleep quality was not assessed using objective measures such as polysomnography or actigraphy.

Further, the majority of the participants were non-Hispanic white which decreases the ability to generalize the sample to all endurance athletes. We had a wide age range which affected sleep quality.

We addressed this by adjusting for age in the GLM analysis on diet and sleep quality. Our sample was not large enough to run the analysis by age sub-groups.

The study results may have been affected by the COVID pandemic. Trabelsi et al. Many We did not assess water intake of the participants which could affect their sleep quality.

Sleep disturbances have been reported by Chamari et al. The average BMI of our sample was Nevertheless, the prevalence of overweight or obesity in our sample may be overestimated because BMI does not distinguish lean mass from fat mass.

Witt and Bush have reported that many athletes are misclassified as overweight based on BMI classification.

Assessment of body fat is needed to classify athletes as normal or overweight. The study has several strengths. To our knowledge, this is the first study to examine the relationship between sleep quality and fruit, vegetable, and whole grain intake in endurance athletes.

The study utilized validated questionnaires which were designed to assess sleep quality and behavior in athletes. The sleep issues in our participants were similar to that among athletes in previous studies. We found that These results are consistent with a clinical validation study in which The majority of our participants had a morning chronotype and low prevalence of disordered breathing which is similar to that reported by other studies among athletes Quan et al.

To infer causation, randomized controlled studies examining the effect of a healthy diet rich in plant foods vs. a standard diet on sleep quality in athletes are needed. These studies should also assess melatonin levels, psychomotor and physical performance since melatonin affects sleep which in turn affects performance.

Moreover, melatonin levels are influenced by diet as noted earlier, and melatonin supplementation in sleep deprived collegiate student athletes improves psychomotor and physical performance Paryab et al.

In summary, the present study revealed that increased caffeinated beverage intake and decreased intake of whole grains were associated with poor sleep quality in endurance athletes. The findings of this study suggest that dietary intake may influence sleep quality. To improve sleep quality among athletes, dieticians and coaches should promote more whole grains and restrict caffeinated beverage consumption especially close to bedtime, in addition to encouraging healthy sleep behaviors.

Randomized controlled studies examining the effect of more nourishing diets on sleep outcomes are needed. Moreover, sleep outcomes need to be assessed using both subjective and objective instruments. The raw data supporting the conclusions of this article will be made available by the authors, without undue reservation.

The studies involving human participants were reviewed and approved by Texas Christian University Institutional Review Board. KM: conceptualization, writing—original draft preparation, project administration, methodology, formal analysis, and investigation. YZ: methodology, formal analysis, investigation, and writing—review and editing.

AK and AG: conceptualization, project administration, investigation, and writing—review and editing. RP: investigation and writing—review and editing.

RB-T: conceptualization and writing—review and editing. MS: conceptualization, methodology, writing—review and editing, supervision, and funding acquisition. All authors contributed to the article and approved the submitted version. This study was supported in part by the Harris College of Nursing and Health Sciences Graduate Student Research Grant.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest.

All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. We thank the participants for completing the study. We also acknowledge assistance from Elizabeth Warfield, Birinder Nijjar, Jessica Renteria, Tatum Johnston, Chris Rivas, and Ally Lunich in recruiting the participants.

Ali, A. The effect of caffeine ingestion during evening exercise on subsequent sleep quality in females. Sports Med. doi: PubMed Abstract CrossRef Full Text Google Scholar. Bender, A.

Getting enough sleep Hydrtaion essential for Quercetin and memory enhancement and ad the Kickstart your metabolism naturally youjg recover and repair from the day's activities. These functions Kickstart your metabolism naturally Hydgation are especially important for ffor, Kickstart your metabolism naturally athletes, who are exerting themselves physically on fod daily basis — and abd good night's rest can make all the difference in their athletic success. Learn some of the most important questions about sleep and its effect on young athlete's sports performance, injury prevention and recovery. Many people understand how sleep affects the developing brain. But for a high performing young athlete, getting enough sleep is critical for their developing body. Sleep enables the body to recover and repair — both mentally and physically. The last four hours of sleep are dominated by the mental recovery phase, which is important in the development of short and long-term memory, processing and cognitive function. Sports Medicine - Open volume 9 athlrtes, Article number: Herbal anti-aging supplement Cite athldtes article. Fot details. Slwep is essential for maximal performance in the athletic population. The Kickstart your metabolism naturally of this systematic review was to synthesize the most recent literature regarding sleep interventions aimed at improving sleep and subsequent performance in athletes. The present systematic review was conducted based on the PRISMA guidelines and the PICOS approach. The search was conducted in May using the electronic database PubMed, SPORTDiscus via EBSCOhost, and Web of Science.