Sleep is defined as the reversible behavioral state in which an individual is perceptually disengaged from and unresponsive to the environment (Carskadon and Dement, as cited in Halson, 2014). Sleep has many physiological and cognitive functions that may be important to individuals (Halson, 2014). According to Davenne (2009), human performances are highly dependent on the sleep-wake rhythm, while sleep deprivation can have significant effects on performance (Halson, 2014).
The two main phases of sleep cycle include slow wave sleep and rapid eye movement (REM) sleep. Slow wave sleep allows for the reduction of brain activity and synchronization of neuronal activity. In addition, slow wave sleep is important due to the release of growth hormone at the beginning of the night. Rapid eye movement (REM) sleep allows for total relaxation through a disconnect between brain and body. During this phase of sleep, memory consolidation and dreaming occur. It is critical for individuals to cycle through both phases of sleep throughout a night.
Performance may be dependent on both quality and quantity of sleep (Davenne, 2009). Individual patients may encounter many obstacles to normal sleeping patterns including travel, irregular schedules, foreign environments, and high levels of anxiety (Davenne, 2009). Detrimental effects due to sleep deprivation can lead to decline in aerobic and anaerobic processes as well as affecting fatigue and recovery (Davenne, 2009). Detrimental effects of sleep deprivation may affect cognition; pain perception and recovery; immunity and inflammation; and metabolism and endocrine functions (Halson, 2014). Some specific effects of chronic sleep deprivation are listed below.
In a study on Stanford basketball players, Mah et al. (2011) found significant improvements after sleep extension for 5-7 weeks. The results of this study indicated significant decrease in mean reaction time and lapses; decreased sprint time; improved shooting accuracy; substantial reduction in daytime sleepiness; and marked improvement in fatigue, vigor, and total mood disturbances. The same researcher also demonstrated improved performance in collegiate swimmers, including improvement in 15-meter sprint, reaction time, turn time, and mood (Mah et al., as cited in Halson, 2014).
Proper sleep is important for consolidation of memory, preparation for new ideas, and proper recovery to prepare individuals for next cycle of wakefulness. Most adults should aim for 7-9 hours of sleep per night to function properly. Individuals should adhere to the following recommendations to improve the quantity and quality they receive.
Should you need additional information regarding proper sleep habits, please contact MTS Physical Therapy and Wellness for additional details on sleep hygiene or to request a consultation appointment.
References:
Contributor:
J.D. Boudreaux, Ed.D., PT, LAT, ATC, SCS
MTS Physical Therapy & Wellness Youngsville
About MTS Physical Therapy & Wellness (MTS)
MTS Physical Therapy MTS Physical Therapy & Wellness (MTS) is an independently owned physical therapy company serving the Acadiana area since 1983 with now four (4) convenient locations in Lafayette (Dulles & Townhouse), Breaux Bridge and Youngsville. Our goal at MTS is putting you back on the road to leading a better life. With complete physical therapy services, relaxed settings, and supportive and encouraging staff at all locations, we will make it possible for you to get back to living LIFE again!
If pain or restricted movement is keeping you from living life the way you would like to, physical therapy can help. Our professional, licensed physical therapists evaluate muscle, joint, nerve and connective tissue conditions and then develop a custom treatment program that will speed up your recovery and help you achieve your goals.