SLEEP FOR RECOVERY
Recovery from Sport and Physical Activity
Athletes, both at local and elite levels, put lots of time and effort into recovery from their sport or activity of choice. There are many common recovery modalities used at all levels of performance, including but not limited to:
-Compression -Foam rollers
-Ice baths -Walking/active recovery
-Supplements ….and the list goes on.
For the majority of the above, the literature provides mixed evidence regarding their efficacy and effectiveness, and most of the reasoning behind their use is based on anecdotal evidence/opinion alone. Don’t get me wrong, I believe many of the above recovery strategies and modalities have a place, but most of us fail to correctly utilise the most effective method of recovery… Sleep!
Sleep is an active physiological process which allows your body to carry out vital activities – it is very important for muscle and tissue recovery, muscle growth, cell restoration, as well as hormonal balance.
So what is enough?
*You should be aiming to get a total of 15 hours of sleep in the 2 nights following a match*
This is especially important if you are constantly feeling sore, or suffering from injuries or niggles. Elite level athletes are generally great at this, however at the local level this isn’t generally high on the priority list. Getting to bed a few hours earlier on the night of a game might be the best and most effective strategy for getting your body right for next week…
B. Health Sciences (Physio), APAM