Sleep – Information Sheet
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Why is sleep important to a footballer?
A footballer needs to have their minds and body in top condition to play well in the high pressured environment of a game. Sleep is an essential part of the day’s routine that helps prepare for football by giving the mind and body the opportunity to rest, recover and repair.
Research has shown that if an athlete does not get their full requirement of sleep they do not perform well. Thought processing slows down which in turn effects reaction speed and coordination. Concentrating becomes difficult which leads to poor decision-making and therefore has a negative effect their game.
A lack of sleep even effects how the body reacts to nutrition and injury. Muscles find it more difficult to produce energy from food and drink. This makes them work harder, get tired quicker and move slower. Which also makes them more prone to injury? Without the recovery that happens naturally during regular sleep minor injuries can become major injuries, and injuries that have occurred take much longer to heal.
There are different levels and components of normal sleep which range from light sleep through to deep sleep. These occur naturally, each level produces important hormonal and chemical reactions that are responsible for recovery. A full night sleep allows the mind and body to reach each level sleep. A light nap after a training session or a few hours prior to a game will help to top-up the positive effects of a full night sleep and prepare a footballer to play to their full potential.
The following points should be helpful;
-Have standard predictable bed time rituals
-Go to bed when you’re tired and drowsy
-Take a nap before a game or after a training session
-Sleep in a dark well ventilated quite room with a comfortable temperature
-Avoid stimulants such as caffeine, chocolate, nicotine, alcohol, etc.
-Avoid eating a large meal immediately prior to sleep
-Turn-off or put your mobile phone on silent
-Avoid playing computer games prior to bedtime as these stimulate your mind
-Ensure you have a comfortable bed and pillow
-Wear comfortable loose clothing
-Have a warm relaxing bath
-Go to the toilet immediately before you go to bed
-Use relaxation techniques, especially if you’re anxious over a game (ask your GP or chartered physiotherapist if you need help with this)
-Take a warm drink, like a cup of warm milk or camomile tea
If you are having difficulty sleeping contact your GP and start a sleep diary. A sleep diary records when you sleep and for how long, what wakes you up, when you feel tired and your routine before you go to sleep. This will help you to identify ways to deal with the problem.
Sources: Nail LM (2005), Beck et al (2005), Spiegel et al (1999). Colin Dunlevy, PhD, MISCP: Phil Phelan MSc, MISCP
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