Balancing training, work commitments, family and personal life is a difficult challenge for an elite athlete and many times sleep pay the price. Studies report a decrease in performance regarding endurance performance. Diminished motivation due to sleep deprivation is thought to be part of the explanation for that. Evening performance seems to be influenced to a greater extent by sleep deprivation than morning performance¹.
Sleep deprivation also affects learning. Quality sleep on the first night following training is critical and scientific research suggest that sleep-dependent motor sequence learning depends on quality sleep within the first 24 hours after training².
For athletes sleep deprivation can have several negative effects on performance. Improving sleep and adapting diurnal rhythm to circadian chronotype can be beneficial for athletic performance. Good sleep and even sleep extension can be advantageous as seen in improved reaction time, turn time and overall sprint among swimmers³.
Travelling across time zones leads to a de-synchronization of circadian rhythms where the human body tries to adapt to the time changes. The International Federation of Sports Medicine recommends to gradually shift the sleep schedule (30 to 60 minutes per day) toward that of the destination for a few days prior to departure by using appropriately timed bright light and darkness, melatonin, or exercise to shift circadian rhythms⁴.
Any elite performing athlete evaluates all aspects that impact output carefully. Timed personalized light that stabilizes the circadian rhythms may improve performance⁵. Furthermore, the direct alerting effect of light could be used to improve alertness and motivation. Light showers that provide high intensity cold white light may also be used to activate and boost energy.
– With BioCentric Lighting ™, team members get a faster recovery, which has a positive effect on performance.
- Jari Kurri, Chairman of the Board of Jokerit
Different light settings of BCL in Vierumäki
1. Thun E, Bjorvatn B, Flo E, Harris A, Pallesen S. Sleep, circadian rhythms, and athletic performance. Sleep Med Rev. 2015. doi:10.1016/j.smrv.2014.11.003
2. Venter RE. Role of sleep in performance and recovery of athletes: A review article. South African J Res Sport Phys Educ Recreat. 2012;34(1):167-184.
3. Halson SL, Juliff LE. Sleep, sport, and the brain 2. 234:13-31.
4. FIMS Position Statement: Air Travel and Performance in Sports. March 2004.
5. Facer-Childs E, Brandstaetter R. The impact of circadian phenotype and time since awakening on diurnal performance in athletes. Curr Biol. 2015;25(4):518-522. doi:10.1016/j.cub.2014.12.036