Acute sleep hygiene strategy improves objective sleep latency following a late-evening soccer-specific training session: A randomized controlled trial

To Sleep Dreaming Medals: Sleep Characteristics, Napping Behavior, and Sleep-Hygiene Strategies in Elite Track-and-Field Athletes Facing the Olympic Games of Tokyo 2021

PURPOSE

Few data are available on sleep characteristics of elite track-and-field athletes. Our study aimed to assess (1) differences in sleep between sexes and among different track-and-field disciplines, (2) the effect of individualized sleep-hygiene strategies on athletes' sleep parameters, and (3) daytime nap characteristics in track-and-field athletes.

METHODS

Sleep characteristics of 16 elite Olympic-level track-and-field athletes (male: n = 8; female: n = 8) were assessed during the preseason period, at baseline (T0), and during the in-season period, after the adoption of individualized sleep-hygiene strategies (T1). Sleep parameters were objectively monitored by actigraphy for a minimum of 10 days, for each athlete, at both T0 and T1. A total of 702 nights were analyzed (T0 = 425; T1 = 277).

RESULTS

Female athletes displayed better sleep efficiency (88.69 [87.69-89.68] vs 91.72 [90.99-92.45]; P = .003, effect size [ES]: 0.44), lower sleep latency (18.99 [15.97-22.00] vs 6.99 [5.65-8.32]; P < .001, ES: 0.65), higher total sleep time (07:03 [06:56-07:11] vs 07:18 [07:10-07:26]; P = .030, ES: 0.26), earlier bedtime (00:24 [00:16-00:32] vs 00:13 [00:04-00:22]; P = .027, ES: 0.18), and lower nap frequency (P < .001) than male athletes. Long-distance runners had earlier bedtime (00:10 [00:03-00:38] vs 00:36 [00:26-00:46]; P < .001, ES: 0.41) and wake-up time (07:41 [07:36-07:46] vs 08:18 [08:07-08:30]; P < .001, ES: 0.61), higher nap frequency, but lower sleep efficiency (88.79 [87.80-89.77] vs 91.67 [90.95-92.38]; P = .013, ES: 0.44), and longer sleep latency (18.89 [15.94-21.84] vs 6.69 [5.33-8.06]; P < .001, ES: 0.67) than athletes of short-term disciplines. Furthermore, sleep-hygiene strategies had a positive impact on athletes' total sleep time (429.2 [423.5-434.8] vs 451.4 [444.2-458.6]; P < .001, ES: 0.37) and sleep latency (14.33 [12.34-16.32] vs 10.67 [8.66-12.68]; P = .017, ES: 0.19).

CONCLUSIONS

Sleep quality and quantity were suboptimal at baseline in Olympic-level track-and-field athletes. Large differences were observed in sleep characteristics between sexes and among different track-and-field disciplines. Given the positive effect of individualized sleep-hygiene strategies on athlete's sleep, coaches should implement sleep education sessions in the daily routine of top-level athletes.

Determining the capacity for effort and recovery of the elite soccer players specialized in different playing positions

Background

The capacity for effort and recovery in performance sports can be increased by means of modern methodological strategies. This capacity to recover after intense matches and training helps to determine the performance in soccer. Using the Yumeiho technique will accelerate the exercise capacity recovery of the soccer players specialized in central zone positions.

Methods

The research was conducted with the C.S. Internațional Bălești team, formed of 16 players, aged 19-37 years, divided into two groups: experimental group A, n = 8 with central area players and control group B, n = 8 with players from side zones. Measurement and assessment tests: determining lactic acid level (LAC) in blood; 60 m sprinting speed motor test (ST); anaerobic lactic exercise; Gacon Test for evaluating the aerobic power; VO2max test; Dorgo Test for determining the individual recovery capacity; Sleep Quality and Efficiency Index (PSQI) and sleep duration. Means used in the recovery strategy: easy running, static stretching, cryotherapy; Yumeiho therapy was applied only to group A to accelerate the recovery.

Results

The anaerobic lactic capacity was evaluated by 60 m sprint test at the beginning and the end of the research. The results highlight the increase of the sprinting speed by 0.08 s in group A (p < 0.001). The aerobic capacity evaluated by means of Gacon Test in both groups shows the value 23.7%, namely a well-prepared level (p < 0.001). VO2max value in the soccer players of group A shows 87.5% good aerobic power, while the players of group B have 50% good aerobic power (p < 0.001). The concentration of LAC after exercise has a higher value in group A (p > 0.05). The level of recovery after exercise is improved in both groups, with larger differences in group A (very good level, p < 0.001). The PSQI grew by 20.37% in group A and by 11% in group B. The sleep duration increased in both groups (p < 0.001). The results of the correlation analysis in the soccer players of group A highlight strong connections of 14.8% while in group B the value is 12.5%.

Conclusion

The assessment of effort capacity in soccer players specialized in different playing positions at the beginning and the end of the research highlights the increase of the anaerobic lactic effort and aerobic effort. This assessment also shows the improvement of the individual recovery capacity. A higher PSQI and the increase of sleep duration in both groups, with greater differences of group A were found, which determined their level of capacity for effort and recovery. The use of the Yumeiho technique in the program of post-exercise recovery accelerates the aerobic and anaerobic lactic effort capacity of the soccer players specialized in the central zone positions. It positively influences exercise capacity recovery in general.

A bespoke sleep monitoring and sleep hygiene intervention improves sleep in an U18 professional football player: A case study

This case study reports on a professional football player (age: 17.6 years) who was referred for sleep monitoring and intervention after reporting excessive night-time awakenings. The player undertook a series of subjective sleep assessments and objective sleep monitoring (activity monitor). Based on the data presented, a sleep hygiene intervention was prescribed. Numerical comparisons were made between pre-intervention (Pre) and post-intervention (Post) values. Objective values were also compared to reference data from a similarly aged professional cohort from the same club (n = 11). Wake episodes per night (Pre: 7.9 ± 3, Post: 4.5 ± 1.9; -43%) and wake after sleep onset (WASO; Pre: 74.3 ± 31.8 mins, Post: 50.0 ± 22.8 mins, -33%) were improved from Pre to Post. Compared to the reference data, mean wake episodes per night (Pre: 7.9 ± 3.0, reference: 4.6 ± 2.6; -42%) and WASO (Pre: 74.3 ± 31.8 mins, reference: 44.3 ± 36.5 mins; -40%) were all lower compared to Pre levels. Whilst causality cannot be proven, we observed multiple sleep metrics improving following an intervention. This provides a potential framework for practitioners looking to provide targeted sleep assessment and intervention.

Ramadan Observance Exacerbated the Negative Effects of COVID-19 Lockdown on Sleep and Training Behaviors: A International Survey on 1,681 Muslim Athletes

Objective

Disrupted sleep and training behaviors in athletes have been reported during the COVID-19 pandemic. We aimed at investigating the combined effects of Ramadan observance and COVID-19 related lockdown in Muslim athletes.

Methods

From an international sample of athletes (n = 3,911), 1,681 Muslim athletes (from 44 countries; 25.1 ± 8.7 years, 38% females, 41% elite, 51% team sport athletes) answered a retrospective, cross-sectional questionnaire relating to their behavioral habits pre- and during- COVID-19 lockdown, including: (i) Pittsburgh sleep quality index (PSQI); (ii) insomnia severity index (ISI); (iii) bespoke questions about training, napping, and eating behaviors, and (iv) questions related to training and sleep behaviors during-lockdown and Ramadan compared to lockdown outside of Ramadan. The survey was disseminated predominately through social media, opening 8 July and closing 30 September 2020.

Results

The lockdown reduced sleep quality and increased insomnia severity (both p < 0.001). Compared to non-Muslim (n = 2,230), Muslim athletes reported higher PSQI and ISI scores during-lockdown (both p < 0.001), but not pre-lockdown (p > 0.05). Muslim athletes reported longer (p < 0.001; d = 0.29) and later (p < 0.001; d = 0.14) daytime naps, and an increase in late-night meals (p < 0.001; d = 0.49) during- compared to pre-lockdown, associated with lower sleep quality (all p < 0.001). Both sleep quality (χ² = 222.6; p < 0.001) and training volume (χ² = 342.4; p < 0.001) were lower during-lockdown and Ramadan compared to lockdown outside of Ramadan in the Muslims athletes.

Conclusion

Muslim athletes reported lower sleep quality and higher insomnia severity during- compared to pre-lockdown, and this was exacerbated by Ramadan observance. Therefore, further attention to Muslim athletes is warranted when a circadian disrupter (e.g., lockdown) occurs during Ramadan.

Sleep Quality: A Narrative Review on Nutrition, Stimulants, and Physical Activity as Important Factors

Sleep is a cyclically occurring, transient, and functional state that is controlled primarily by neurobiological processes. Sleep disorders and insomnia are increasingly being diagnosed at all ages. These are risk factors for depression, mental disorders, coronary heart disease, metabolic syndrome, and/or high blood pressure. A number of factors can negatively affect sleep quality, including the use of stimulants, stress, anxiety, and the use of electronic devices before sleep. A growing body of evidence suggests that nutrition, physical activity, and sleep hygiene can significantly affect the quality of sleep. The aim of this review was to discuss the factors that can affect sleep quality, such as nutrition, stimulants, and physical activity.

The Impact of a 14-Day Altitude Training Camp on Olympic-Level Open-Water Swimmers' Sleep

Despite the common belief that sleep quality at altitude is poor, the scientific evidence to support this notion is still modest. Therefore, the purpose of the present study was to evaluate possible changes of actigraphy-based and subjective sleep parameters in a group of elite open-water swimmers during a 14-day altitude training camp (ATC) at 1500 m. The study subjects were five Olympic-level open-water swimmers (mean age: 25.0 ± 3.2 years; 3 females and 2 males). All subjects wore a wrist activity monitor and filled a sleep diary for 18 consecutive nights, 4 nights before and 14 nights during ATC. The data were then analyzed at four different time points: before ATC (PRE), the first two days of ATC (T1), and after one (T2) and two weeks of ATC (T3). Training load, assessed as the covered distance (km), session rating of perceived exertion (sRPE), and heart rate (HR), was monitored during the week before and the first and second week of ATC. No significant differences in objective and subjective scores of sleep quality were detected, whereas the sleep onset time (p = 0.018; η2p = 0.83, large) and sleep offset time (p < 0.001; η2p = 0.95, large) significantly differed among PRE, T1, T2, and T3: elite athletes started to sleep and woke up ≃ 1 h earlier the first two days of ATC compared to PRE (sleep onset time: p = 0.049; sleep offset time: p = 0.016). Further, an increase in the training volume during the two weeks of the ATC was observed, with the most time spent in a low-intensity regime and an increase in time spent in a high-intensity regime compared to PRE. Sleep quality was not negatively influenced by a 14-day altitude training camp at 1500 m in a group of Olympic-level elite swimmers despite an increase in perceived exertion during training sessions. Nonetheless, early sleep onset and sleep offset times were observed for the first two nights of ATC: elite athletes started to sleep and woke up ≃ 1 h earlier compared to the baseline nights.

Are elite track and field athletes on track? The impact of COVID-19 outbreak on sleep behavior and training characteristics

The Covid-19 outbreak forced many governments to enter a nationwide lockdown. The aim of this study was to evaluate, by means of a survey, changes in sleep parameters and physical activity characteristics of elite track and field athletes in three periods: before the lockdown (T0), during the lockdown (09th March – 03rd May 2020, T1) and the first month after the lockdown (T2). This study was conducted from May 2020 to June 2020 and data were collected using an offline survey with 89 elite track and field athletes (mean age: 24.7 ± 5.4; n = 43 males; n = 46 females). The survey consisted of demographic data and questions on physical activity and sleep behavior at T0, T1 and T2. Athletes reported lower sleep quality scores at T1 compared to T0 and T2 (p < 0.0001) and registered delayed bedtime, wake-up time and longer sleep latency during the lockdown compared to pre-lockdown and post-lockdown whereas no changes in total sleep time were reported. No inter-group differences were detected in sleep characteristics between short- and long-term disciplines and between genders. The weekly training volume decreased from 16.1 ± 5.7 hours at T0 to 10.7 ± 5.7 hours at T1 (p < 0.0001) whereas no significant differences were detected in training volume during the lockdown in relation to the square footage of the house (p = 0.309). Alcohol (p = 0.136) and caffeine intake (p = 0.990) and use of electronic devices (p = 0.317) were similar pre-, during, and post-lockdown. The unprecedented circumstances of the Covid-19 pandemic had negative impacts on the Italian track and field athletes’ sleep and training volumes.

An Individualized Intervention Increases Sleep Duration in Professional Athletes

ABSTRACT

Sargent, C, Lastella, M, Schwerdt, S, and Roach, GD. An individualized intervention increases sleep duration in professional athletes. J Strength Cond Res 35(12): 3407-3413, 2021-Athletes typically obtain less sleep than is generally recommended for healthy adults. The aim of this study was to determine whether individualized feedback could increase sleep duration in professional cricket players in the 3 weeks before the start of the domestic season. Players were randomly assigned to a control group (i.e., no individual feedback; n = 8) or an intervention group (i.e., individual feedback about bedtime, wake time, and sleep duration; n = 7). Night-time sleep and daytime naps were monitored using wrist activity monitors in conjunction with self-report sleep diaries for 1 week before, and 1 week after, the feedback intervention. Cumulative sleep duration was calculated as the sum of the sleep duration for a night-time sleep episode and any naps that occurred on the following day. Differences in cumulative sleep duration before and after the intervention were examined using a mixed-effects analysis of variance. There was an interaction between group and week for cumulative sleep duration (p = 0.039; η2 = 0.6; large). The average cumulative sleep duration was longer (+36 minutes) in the intervention group in week 2 compared with week 1. Individualized feedback can be used to increase sleep duration in professional cricket players. In future, it will be important to determine whether improvements in sleep duration can be maintained throughout the season.

The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis

Moderate-intensity exercise is generally recommended for improving sleep, whereas, high-intensity exercise (HIE) prior to bedtime is often discouraged. We conducted a systematic review and meta-analysis to determine if acute or regular (chronic) HIE performed before bedtime disrupts nighttime sleep of healthy adult, good sleepers compared with a no-exercise control. Six databases (PubMed, EMBASE, Scopus, Web of Science, CENTRAL, and PsycINFO) were searched from inception to 31st May, 2021. Studies were experimental trials published in English language, objectively (polysomnography, actigraphy) and/or subjectively assessed sleep after evening HIE in sedentary and physically fit, good sleepers (aged 18-50 y old). The revised Cochrane risk of bias tool for randomized trials was used to assess risk of bias in the included studies. The random-effects model was used for the meta-analyses. We included 15 acute evening HIE studies in the meta-analysis with a total of 194 participants. Acute evening HIE ending 0.5-4 h before bedtime decreased rapid eye movement sleep (-2.34%; p = 0.002) compared with a no-exercise control. No other significant sleep changes occurred. A regular evening HIE did not disrupt nighttime sleep. Overall, acute evening HIE performed 2-4 h before bedtime does not disrupt nighttime sleep of healthy, young and middle-aged adults. PROSPERO, protocol registration number: CRD42020218299.

Off-training physical activity and training responses as determinants of sleep quality in young soccer players

This study aimed to quantify and assess the relationship of young soccer players' off-training physical activity (PA) and training responses on sleep quality. Eleven adolescent soccer players (13 ± 0.5 years old) were monitored during weekdays for four consecutive weeks, throughout soccer practice days. Off-training PA and sleep quality were assessed using 100 Hz tri-axial accelerometers and training responses analyzed using 20 Hz global positioning measurement units. A cluster analysis classified all cases into three different dimensions, (1) off-training PA, (2) training responses and (3) sleep quality. For each dimension, the most important variables for classifying the cases into clusters were sedentary PA and moderate-to-vigorous PA; total distance covered and impacts; and sleep onset latency and sleep fragmentation index, respectively. Afterwards, a correspondence analysis was used to identify whether off-training PA and training responses affected sleep quality. Results exposed that high to medium off-training PA combined with medium to high training responses may have decreased sleep quality. Conversely, no correspondence was observed between off-training PA and training responses, with higher sleep quality. This study emphasizes the importance of sports organizations adopting a holistic approach to youth soccer players' development, that appropriately considers the inter-relationship between lifestyle, performance and health-related information.

Monitoring Individual Sleep and Nocturnal Heart Rate Variability Indices: The Impact of Training and Match Schedule and Load in High-Level Female Soccer Players

PURPOSE

To describe individual sleep habits and nocturnal heart rate variability (HRV) responses, and to explore intra-individual associations of workload with sleep and nocturnal HRV indices in high-level female soccer players throughout a 2-week competitive period.

MATERIALS AND METHODS

The study followed a descriptive, observational design. Thirty-four high-level female soccer players (aged 20.6 ± 2.3 years) wore wrist actigraph units and heart rate (HR) monitors during night-sleep to record objective sleep and HRV data throughout 14 days [six evening-time training sessions (ET), six rest-days (RD), and two match-days (MD)]. During each ET and MD, exercise HR (HRexe), %HRpeak, training impulse (TRIMP), session rating of perceived exertion (s-RPE) and perceived ratings of wellbeing were monitored.

RESULTS

After ET, a higher number of players (17-22) slept less than 7 h/night, in contrast to the remaining days (i.e., MD and RD), but only 1-6 players had a sleep efficiency < 75%. The coefficient of variation (CV) for sleep duration and sleep efficiency ranged between 9-22% and 2-11%, respectively. A small negative within-subject correlation was found between TRIMP and sleep duration [r = -0.25 (-0.36; -0.12); P < 0.001] and sleep efficiency [r = -0.20 (-0.32; -0.08); P = 0.004]. A moderate and small negative within-subject correlation was found between s-RPE and sleep duration [r = -0.43 (-0.53; -0.32); P < 0.001] and sleep efficiency [r = -0.17 (-0.30; -0.05); P = 0.02]. Nocturnal HRV for the time-domain analyses ranged from 4.1 (3.9; 4.3) to 4.4 (4.1; 4.6) ln[ms], and for the frequency-domain analyses ranged from 6.3 (5.9; 6.7) to 7.5 (7.1; 7.9) ln[ms2]. CV for time-domain HRV ranged from 3 to 23%, and from 4 to 46% for the frequency-domain. Higher CV fluctuations in time- and frequency-domain HRV were particularly observed in four players.

CONCLUSION

Overall, this study highlights the individual variability of sleep and nocturnal HRV indices, indicating that sleep duration may be affected by training and match schedules and workloads. Training and matches workload were not associated with nocturnal HRV in high-level female soccer players.

Psychological correlates of insomnia in professional soccer players: An exploratory study

Sleep promotes health, well-being, recovery and athletic performance. As a consequence, sleep problems in athletes may have detrimental effects. Previous investigations showed that professional athletes often reported to suffer of poor sleep quality and insomnia (e.g. difficulties falling asleep and/or maintaining sleep). However, psychological variables exacerbating and maintaining insomnia in professional athletes as well as its mechanistic pathways are still largely unknown. Available literature mostly focused on effects of sport-related variables, such as evening training and stimulant consumption on athletes' sleep. Instead, the contribution of cognitive and emotional variables globally associated with insomnia in athletes in clinical models has been largely neglected. To address these limitations, this study explored the associations between emotional experience, pre-sleep arousal, pre-sleep worry and rumination and insomnia severity in a sample of 210 (25.93 ± 6.68 years) male professional soccer players. Bivariate correlations, multiple regression, and structural equation modelling with manifest variables (path analysis) were computed. Results showed that insomnia severity was associated with stimulants consumption, pre-sleep arousal, negative emotions, positive emotions, and pre-sleep worry/rumination (all p < .05). Path analysis showed that relationship between stimulant consumption, emotional experience, worry/rumination and insomnia was mediated by pre-sleep arousal (p < .05). Our results suggest that preventive and interventional studies in professional soccer players would benefit from considering global cognitive-emotional variables as targets of interventions.HighlightsInsomnia was associated with greater stimulants consumption, pre-sleep arousal, negative emotions, pre-sleep worry/rumination, and lower positive emotions.Path analysis showed that pre-sleep arousal mediated the relationship between stimulant consumption, emotional experience, worry/rumination and insomnia severity.Cognitive-emotional and behavioural factors as well as sport-related variables were important predictors of insomnia in professional soccer players.

Acute Sleep Restriction Affects Sport-Specific But Not Athletic Performance in Junior Tennis Players

PURPOSE

Little is known about the effect of sleep restriction (SR) on different domains of athletes' physical performance. Therefore, the aim of this randomized, counterbalanced, and crossover study was to evaluate the effect of acute SR on sport-specific technical and athletic performance in male junior tennis players.

METHODS

Tennis players (N = 12; age 15.4 ± 2.6 y) were randomly allocated to either a sleep-restriction condition (SR, n = 6), where they experienced acute sleep restriction the night before the test session (≤5 h of sleep), or to a control condition (CON, n = 6), where they followed their habitual sleep-wake routines. Testing procedures included 20 left and right serves, 15 forehand and backhand crosscourt shots, and a repeated-sprint-ability test (RSA). The accuracy of serves and shots was considered for further analysis. One week later, players of SR joined CON, and players of CON experienced SR, and all test procedures were repeated.

RESULTS

Significant decrease in the accuracy of right (-17.5%, P = .010, effect size [ES] = 1.0, moderate) and left serve (-14.1%, P = .014, ES = 1.2, large), crosscourt backhand (-23.9%, P = .003, ES ≥ 2.0, very large), and forehand shot (-15.6%, P = .014, ES = 1.1, moderate) were observed in SR compared to CON, while RSA was similar in both conditions.

CONCLUSION

Coaches and athletes at the team and individual level should be aware that 1 night of SR affects sport-specific but not athletic performance in tennis players.

Playing Non-Professional Football in COVID-19 Time: A Narrative Review of Recommendations, Considerations, and Best Practices

The coronavirus disease (COVID-19) pandemic in 2020 resulted in widespread interruption of team sports training and competitions. Our aim was to review the recommendations and best practices in return to play in non-professional football after activity lockdown. The authors searched two electronic databases (PubMed, Web of Science) to extract studies published before September 15 2020. Twenty studies explained recommendations, considerations, or best practices in return to play in football, and all of them were clustered into three groups: (1) training load management (n = 10), (2) medical recommendations (n = 9), and (3) recovery related issues (n = 5). The way to establish a progression in training process should be based on training load management and managing the number of stimuli per time. Following the studies, this training process should be divided into three phases: phase 1-physical distancing should be maintained; phases 2 and 3-group training should start. Medical considerations were clustered into different groups: general, pre- and post- training, during training, education, planning to return to competition, and suggestions for post confinement weeks. In particular, social issues, strict hygiene questions, and continuous PCR testing should be considered in return to play over football season. Finally, since a correlation has been found between high-intensive training loads and immunoglobulin A, nutritional and lifestyle recovery strategies should be performed. Moreover, since immunosuppression has been related to congested schedules (<72 h between matches), football federations should avoid this situation.