A study in the July 1 issue of the journal SLEEP shows that sleep extension is beneficial to athletic performance, reaction time, vigor, fatigue and mood in collegiate basketball players. The study is the first to document sleep extension and the athletic performance of actively competing athletes.
Results of objective measurements show that the mean total sleep time per night during sleep extension was 110.9 minutes longer than at baseline. Indices of athletic performance specific to basketball were measured after every practice to assess changes in performance. Speed during 282-foot sprints improved significantly from 16.2 seconds at baseline to 15.5 seconds after sleep extension, and shooting accuracy increased significantly by nine percent on both free throws and three-point field goals. Subjects also reported improved overall ratings of physical and mental well-being during practices and games.
"Following multiple weeks of sleep extension, elite athletes demonstrated improvements in specific indicators of basketball athletic performance including higher shooting percentages and faster sprint times," said lead author Cheri D. Mah, MS, researcher at the Stanford Sleep Disorders Clinic and Research Laboratory in Stanford, Calif. "Subjects also demonstrated faster reaction time, decreased levels of daytime sleepiness, and mood improvements."
The study involved 11 healthy students on the Stanford University men's varsity basketball team and was conducted during two basketball seasons from 2005 to 2008. Participants had a mean age of 19 years and an average height of about six feet and four inches. Eight of the players were guards, two were forwards and one was a center.
Total sleep time was measured objectively by actigraphy. The players maintained their habitual sleep-wake schedule for a baseline period of two to four weeks during the NCAA basketball season, sleeping for an average of less than seven hours per night. The following period of sleep extension lasted five to seven weeks, during which the participants obtained as much nocturnal sleep as possible with a minimum goal of 10 hours in bed per night. Objective mean total sleep time during sleep extension was nearly 8.5 hours per night.
Participants shot 10 free throws from 15 feet, making an average of 7.9 shots at baseline and 8.8 shots at the end of the sleep extension period. They also attempted 15 three-point field goals, making an average of 10.2 shots at baseline and 11.6 shots after sleep extension. The timed sprint involved running from baseline to half-court and back to baseline, then the full 94-foot length of the court and back to baseline. Reaction time, levels of daytime sleepiness, and mood were monitored using the Psychomotor Vigilance Task, Epworth Sleepiness Scale and Profile of Mood States.
Mah said that she was especially intrigued to find that sleep extension was associated with improvements in diverse basketball skills.
"It was interesting to note that sleep extension significantly improved different measures of physical performance in basketball from shooting percentages to sprinting times," she said.
According to Mah, an athlete's nightly sleep requirement should be considered integral to attaining peak performance in all levels of sports. She offered these tips to help athletes improve their performance by maximizing their sleep:Prioritize sleep as a part of your regular training regimen.
Take brief 20-30 minute naps to obtain additional sleep during the day, especially if drowsy.
Mah presented preliminary results from this study at SLEEP 2007, the 21st annual meeting of the Associated Professional Sleep Societies, in Minneapolis, Minn. The results are consistent with similar research she has performed at Stanford involving men and women who compete in other sports such as football, tennis, and swimming.
Although this was not an industry supported study, Philips Respironics loaned actigraphy devices to the study investigators.
Learn more about sleep and athletic performance from the American Academy of Sleep Medicine on the Sleep Education Blog at http://sleepeducation.blogspot.com/search/label/athletic%20performance.
The monthly, peer-reviewed, scientific journal SLEEP is published online by the Associated Professional Sleep Societies LLC, a joint venture of the American Academy of Sleep Medicine and the Sleep Research Society. The AASM is a professional membership society that is the leader in setting standards and promoting excellence in sleep medicine health care, education and research (www.aasmnet.org).
For a copy of the study, "The effects of sleep extension on the athletic performance of collegiate basketball players," or to arrange an interview with an AASM spokesperson, please contact Public Relations Coordinator Emilee McStay at 630-737-9700, ext. 9329, or email@example.com.
Emilee McStay | EurekAlert!
The personality factor: How to foster the sharing of research data
06.09.2017 | ZBW – Leibniz-Informationszentrum Wirtschaft
Europe’s Demographic Future. Where the Regions Are Heading after a Decade of Crises
10.08.2017 | Berlin-Institut für Bevölkerung und Entwicklung
Whispering gallery mode (WGM) resonators are used to make tiny micro-lasers, sensors, switches, routers and other devices. These tiny structures rely on a...
Using ultrafast flashes of laser and x-ray radiation, scientists at the Max Planck Institute of Quantum Optics (Garching, Germany) took snapshots of the briefest electron motion inside a solid material to date. The electron motion lasted only 750 billionths of the billionth of a second before it fainted, setting a new record of human capability to capture ultrafast processes inside solids!
When x-rays shine onto solid materials or large molecules, an electron is pushed away from its original place near the nucleus of the atom, leaving a hole...
For the first time, physicists have successfully imaged spiral magnetic ordering in a multiferroic material. These materials are considered highly promising candidates for future data storage media. The researchers were able to prove their findings using unique quantum sensors that were developed at Basel University and that can analyze electromagnetic fields on the nanometer scale. The results – obtained by scientists from the University of Basel’s Department of Physics, the Swiss Nanoscience Institute, the University of Montpellier and several laboratories from University Paris-Saclay – were recently published in the journal Nature.
Multiferroics are materials that simultaneously react to electric and magnetic fields. These two properties are rarely found together, and their combined...
MBM ScienceBridge GmbH successfully negotiated a license agreement between University Medical Center Göttingen (UMG) and the biotech company Tissue Systems Holding GmbH about commercial use of a multi-well tissue plate for automated and reliable tissue engineering & drug testing.
MBM ScienceBridge GmbH successfully negotiated a license agreement between University Medical Center Göttingen (UMG) and the biotech company Tissue Systems...
Pathogenic bacteria are becoming resistant to common antibiotics to an ever increasing degree. One of the most difficult germs is Pseudomonas aeruginosa, a...
19.09.2017 | Event News
12.09.2017 | Event News
06.09.2017 | Event News
20.09.2017 | Life Sciences
20.09.2017 | Power and Electrical Engineering
20.09.2017 | Physics and Astronomy