Sleep plays a very important role in physical performance and injury prevention, repairing muscle damage since during training there are fibrillar micro-tears as a result of the impact of physical stress, and when we sleep the body enters an anabolic state, that is that the body initiates reconstruction and regeneration tasks, contributing to the rejuvenation of tissues and the synthesis of protein, hormones are also secreted that emphasize the process of protein synthesis, such as:
These hormones help the correct reproduction and cell regeneration, if you do not have a correct sleep phase, the damage previously caused by exercise will not be correctly “corrected”
Sleep is essential to have a good state of mind and maintain the motivation of the athlete. “Sleep is involved in cognitive functions, it influences physical performance, motivation, the athlete's state of mind, their learning capacity, and the appearance of injuries. It is vital to dedicate time to sleep and to do it well” when you have a diagnosis of sleep apnea, it is best to start an appropriate treatment soon, to avoid more serious consequences in the future.
When an athlete does not sleep the necessary hours, either due to sleep apnea or other factors, the risk of having injuries increases, and consequences such as poor muscle regeneration appear; the ideal would be 8 to 10 hours of sleep. Failure to maintain healthy sleep habits, in addition to the above, can disrupt circadian rhythms which impair performance as the body doesn't know when to rest and recover. This prevents the person from improving their performance and this begins to decrease. For all this, it is important to have a good night's rest and establish adequate sleep hygiene measures such as the following:
1.Dedicate adequate rest time, at least 7 hours.
2.Have a bedroom with adequate temperature, comfortable, dark, and quiet.
3.If necessary, wear earplugs and eye masks, especially if you are away from home at any time.
4.Have a consistent sleep routine, going to bed and getting up at the same time.
5.Avoid using technological devices just before bed.
6.Avoid caffeine at least 5 hours before going to sleep.
7.Go to bed at least two hours after dinner.
8.And one of the most important, if you have symptoms of sleep apnea, consult a professional to start appropriate treatment.