Does Sleep Extension Improve Athletic Performance and Nutrition?

INTRODUCTION

Insufficient sleep is a public health epidemic!Insufficient sleep is a public health epidemic!11 Among 74,571 adults, 35.3% reported <7 hours of sleep during a typical 24-hour period.1 Adequate sleep is an essential component to rest and recovery. For collegiate athletes, getting the recommended hours of sleep2 may become an issue due to inconsistent schedules and many commitments (classes, practices, games/matches, trainings). Detrimental effects of inadequate sleep (sleep deprivation), on athletes’ performance has been well documented. In contrast, increasing sleep (sleep extension), has not been thoroughly investigated in this population. Furthermore, the effect of sleep on anathlete's nutrition behaviors and choices has yet to be determined.  

CONCLUSION

Subjects significantly improved total sleep time during sleep extension period given busy schedule.Sleep extension showed no significant improvements in physical (power output and fatigue index) or mental performance (reaction time and mood) in female athletes.

• Extended sleep beyond an athlete’s habitual nightly sleep has been shown to improve performance measures in athletes3.

No significant differences were found in energy consumption or macronutrient distribution with one more hour of sleep in female athletes

• Data to suggest sleep deprivation leads to pro-obesogenic behaviors (↑ caloric consumption from fat ↓consumption from carbohydrates)4.

REFERENCES1. CDC (2008). Perceived insufficient rest or sleep among adults—United States2. National Sleep Foundation (2013). How much sleep do you really need?3. Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943-950. 4. Weiss, A., Xu, F., Storfer-Isser, A., Thomas, A., Ievers-Landis, C. E., & Redline, S. (2010). The association of sleep duration with adolescents' fat and carbohydrate consumption. Sleep, 33(9), 1201-1209.  

Oluremi Famodu1, Diana Gilleland MS2, James Thomas III MS2, Hawley Montgomery-Downs Ph.D3, Amy Wells4, Randall Bryner Ph.D2, Melissa Olfert DrPH, MS, RD, LD1

METHODS

Recruitment/Screening

Inclusion Criteria•Female WVU Varsity Track & Field participant•Full-time student, age 18-24•No illicit drug use; non-smoker; alcohol limited most days of the week

Qualtrics Screening Questionnaire•Surveyed Track Team and Exercise Physiology undergraduate students

• Letter of support from Track Coach (email generated by manager)• Secretary of Exercise Physiology sent survey through mix

Consent (Human Performance Lab)

MethodsTwenty-one females maintained normal sleep habits for one week. Baseline data was followed by a one week sleep extension period (one hour more of sleep from baseline). Physical performance was measured using a standard anaerobic test (Wingate Test). The ASA 24-hour food-recall questionnaire was used to test nutrient intake. Reaction time and mood were monitored via the Psychomotor Vigilance Task (PVT) and Profile of Mood States (POMS), respectively. Other variables measured were CDC’s Quality of Life score and Cohen’s Stress score.

Statistical AnalysisFrequency data was calculated for demographics and anthropometrics. Pre to post differences in physical and mental performance, in addition to dietary behaviors were assessed using Wilcoxon Mann Whitney tests.

RESULTS

Demographics/Anthropometrics• Of the 21 participants, most were Freshman (33.3%) or Senior (33.3%),

then Sophomore (19.1%), Junior (9.5%) and other (4.8%).• Participants were primarily Caucasians (90.5%), followed equally by

African-American and other (both 4.8%).• Position in track ranged from long distance runners (71.4%), field

athletes (14.3%) (shot put, discus, etc) and short distance (14.3%). • Participant’s age ranged from 18-23 years old (Table 1).• Average height of participants was 5’4” and average weight 135.5 lbs.

Sleep • Total sleep time significantly increased during the sleep extension

period compared to baseline by 22.0 ± 6.4 minutes (p = 0.03) (Table 2).• Sleep efficiency improved following sleep extension, although not

significant (p = 0.96).

Physical and Mental Performance Outcomes• Maximum power output improved given an extra hour of sleep (692.9 ±

213.2 watts versus 713.5 ± 214.6 watts; p = 0.71) (Table 3).• Fatigue index increased from baseline (37.3 ± 10.6% versus 38.8 ±

8.42%; p = 0.34) (Table 3).• Total mood disturbance score improved by an average of 8 points

following the sleep extension period. (Table 4).• Participants felt less fatigued and more vigorous given more sleep

(data not shown).

Nutrition Outcomes• Longer sleep duration showed an increase in caloric intake derived from

fat and a decrease in caloric intake from carbohydrates (Figure 1).• Athletes decreased water intake after one more hour of sleep (Table 5).

Other Variables• Number of physical and mental unhealthy days and perceived stress

decreased from baseline (Figure 2).

West Virginia University: 1Davis College of Agriculture, Natural Resources and Design - Department of Human Nutrition and Foods; 2School of Medicine-Department of Human Performance-Exercise Physiology, 3Eberly College of Arts and Sciences-Department of Psychology, : 4Davis College of Agriculture, Natural Resources and Design - Department of Biochemistry

OBJECTIVES

Objective 1: To evaluate the effects of sleep extension (minimum of one hour) on physical and mental performance measures in collegiate female athletes

Objective 2: To evaluate the effects of sleep extension (minimum of one hour) on caloric intake and macronutrient distribution in collegiate female athletes

Table 1: Athlete’s Anthropometrics (N=21)

Mean (Standard Deviation)

Range

Age (years) 20.2 (1.8) 18-23

Height (cm) 162.4 (7.1) 147.8-179.0

Weight (kg) 61.6 (17.3) 45.8-117.7

Waist (cm) 77.7 (11.3) 67.5-110.0

BMI (kg/m2) 22.8 (5.1) 18.2-39.1

Body Fat (%) 19.4 (8.1) 8.7-40.4

Table 2: Total Sleep Time During Baseline and Sleep Extension

Baseline Sleep Extension Z score p

Total Sleep Time (min)

429.3 ± 38.4 451.3 ± 44.8 -1.84 0.03*

Total Sleep Efficiency (%)

91.7 ± 3.2 92.1 ± 2.5 -0.05 0.96

*One-tailed probabilityData presented as mean ± standard deviation

Data presented as mean ± standard deviation

Table 3: Physical Performance During Baseline and Sleep Extension

Baseline Sleep Extension Z score p

Power Output (Watts)

692.9 ± 213.2 713.5 ± 214.6 -0.38 0.71

Fatigue Index (%)

37.3 ± 10.6 38.3 ± 8.4 -0.96 0.34

Table 4: Mental Performance During Baseline and Sleep Extension

Baseline Sleep Extension Z score p

Total Mood Disturbance Score

20.2 ± 24.5 12.2 ± 25.7 1.33 0.19

Mean reaction time (ms)

302. 7 ± 20.2

302. 8 ± 23.5 0.00 1.00

Data presented as mean ± standard deviation Figure 2. Macronutrient Distribution Baseline and Sleep Extension

Table 5: Water Intake (g) Baseline & Sleep Extension

Pre 2606

Post 2571

Figure 1. Quality of Life and Cohen’s Stress Baseline and Sleep Extension

Oluremi FamoduCandidate for MS Human Nutrition &

Graduate Dietetic Intern at WVU

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Funding Provided By:WVU Agricultural Experimental (PI Olfert)