Sleep and exercise | Vanguardia.com

ESleep is a reversible recurrent activity necessary for the body to recover. We need sleep to stay awake in the day and survive. The word sleep includes the continuous activity of the brain during this time. Sleep has two major phases: non-REM, where we physically rest and the brain is inactive, and REM, where the brain is active and the body is almost paralyzed. In this phase we solve conflicts and problems.

Studies have shown that more than 50% of elite or competitive athletes have short-term sleep disturbances, difficulty sleeping, anxiety, frequent waking, drowsiness, and daytime fatigue.

There are factors that deteriorate the quality of sleep: One, getting up early by going to bed late or exercising at night after a day with great activity; social life with an excess of smartphones, excessive participation in social networks or virtual games and poor nutritional advice according to the type of exercise performed. Exercising is the best sedative there is, but overdoing it causes sleep disturbances.

The elite athlete must sleep well, at least 8 hours, dark environment, without noise or environmental pollutants and of course without telephones or electromagnetic devices in the room. If you do not get this environment when sleeping, it is preferable to reduce the amount and intensity of the sport the next day. There are advisers who recommend in some sports to measure the duration of sleep; This technology produces a problem that we call orthosomnia (excessive worry / worry / perfectionism seeking quality of sleep) that produces anguish and great anxiety.

If this alteration occurs, the athlete should seek help and emotional advice trying to improve and optimize their sleep. How many “great” athletes have lost a competition for not having a deep and pleasant sleep?

The important thing, whether you are a professional or amateur athlete, is to have a minimum ideal amount of sleep of 8 hours, seek daytime sleep time (take naps after lunch), adopt good sleep hygiene (darkness, silence, zero technology, zero pollutants ) and finally the associated necessary nutrition depends on the sport and physical characteristics of the athlete.

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