Final Presentation

Partial Sleep Deprivation and the Effect on Exercise Performance

11/05/2015D. Sin

SNXDRE001University of Cape Town

BasicTerminolo

gy

Partial Sleep Deprivation

Circadian Rhythm

Performance

Acute Sleep Deprivation

3.Drinking warm milk will help

you sleep4.

Teens who fall asleep in class

have bad habits and/or are lazy

5.Waking up during the

night means you’ll be tired

all day

6.Rolling over stops

snoring

7.A book or a TV show is a good

way to wind down in bed

1.Flipping babies

helps sort out their sleep

2.You need your beauty sleep

Old Wives Tails

Counting Sheep…

• What is Sleep?

• Sleep is defined as “...the natural and regular state of inactivity in which consciousness ceases and the bodily functions slow down or cease”.

- Watson, 1976

Role of sleep in the Circadian Rhythm

• Circadian rhythms are seen in the sleep-wake cycle as well as in several other aspects of human functioning.

• The sleep-wake cycle is of fundamental importance to human circadian rhythms, and its disruption can have consequences on behavior as well as mental and physical performance in various settings

(Reilly and Waterhouse 2006; Dagan and Doljansky 2007; Petrilli

et al.2006; Van Dongen 2006).

• Understanding the underlying physiology of sleep and its association with the circadian cycle might help in the screening and diagnosis of sleep disorders in athletes.

• It is proposed that there is a relationship between circadian rhythms and athletic performance with peak athletic performances at a specific time of day. Disturbance of circadian rhythm can influence the athlete’s performance negatively; therefore, the timing of amount of sleep with regards to athletic performance is important

Functions of Sleep

• Precise functions of sleep are a mystery, however it is a requirement for survival

• Viewed as a restorative process2 that influences the homeostatic regulation of the autonomic, neuroendocrine, and immune systems3.

• Sleep is essential for the cellular, organic and systemic functions of an organism and its absence is potentially harmful to glucose regulation and some hormonal axes.

• Emotional well-being has been associated with positive mental and physical health, brought about by getting adequate amounts of sleep

• Conservation of energy

• Memory consolidation, Brain growth and maintenance of the immune system

Reasons for Partial Sleep Deprivation

• Athletes have to get up early for competition

• Athletes experience heightened levels of stress or anxiety due to major competition events

• Circadian rhythm disturbance (jet lag)

• Noise - may be the result of athletes sleeping outside their normal sleeping environments (e.g. hotel room)

• Toilet breaks

Effects of Partial Sleep Deprivation on the Human Body

Impairments in Cognitive

Functioning• Decrease in:

• Alertness

• Mental Performance

• Self Reports of Vigor

• Mood

• Increase in:• Sleepiness

• Fatigue

• Reaction Times

(Kautz 1999; Newhouse et al. 1989; Penetar et al. 1993, 1994; Wyatt 1999)

Effects of Partial Sleep Deprivation on the Human Body

Impairments in Emotional Well-

being• Increase in:

• Stress

• Anxiety

• Confusion

• Worry

• Frustration

• Irritability

• Bodily Discomfort

• Confidence

Effects of Partial Sleep Deprivation on the Human Body

Metabolic or Hormonal

• The cardiovascular effects of partial sleep deprivation are evident even in healthy volunteers where it has been shown that sympathetic activity and venous endothelial dysfunction increase after a short term sleep deprivation period.

• Maximal exercise capability is reduced because sleep loss decreases time to exhaustion and exercise minute ventilation.

• Dettoni JL, Consolim-Colombo FM, Drager LF, Rubira MC, de Souza SB, Irigoyen MC,Mostarda CT, Borile S, Krieger EM, Moreno H Jr, Lorenzi-Filho G. cardiovascular effects of partial sleep deprivation in healthy volunteers. J Appl Physiol. 2012 (in press)

• Glucose regulation is markedly influenced by circadian rhythmicity and sleep, therefore, sleep disorders may be associated with slower glycogen storage and a negative impact on athletic performance.

• Hormonal changes include an increase in cortisol secretion and a reduction in Insulin-like Growth Factor 1, favoring the establishment of a highly proteolytic environment.

Cardiovascular performance

Effects of Partial Sleep Deprivation on the Human Body

Anaerobic Performance

• Decrease in:

• Peak Power and Mean Power (Observed during the Wingate test.)

• Increase in:

• Fatigue Levels in the afternoon

• Research has shown varying responses to sleep deprivation between races.

Salma Abedelmalek, Nesrin Boussetta, Hamdi Chtourou, Nizar Souissi & Zouhair Tabka (2014) Effect of partial sleep deprivation and racial variation on short-term maximal performance, Biological Rhythm Research, 45:5, 699-708, DOI: 10.1080/09291016.2014.904574

Effects of Partial Sleep Deprivation on the Human Body

Overtraining

• Characteristics:• Results in a neuroendocrine disorder• Increased perception of effort during

exercise • Frequent upper respiratory tract

infections • Muscle soreness • Loss of appetite • Mood disturbances • Decreased interest in training and

competition

• Postulated that sleep deprivation may cause the overtraining syndrome on a much smaller work volume or intensity.

- Thun et al., 2013.

Effects of Partial Sleep Deprivation on the Human Body

Immune System

• Decrease in:

• Natural Killer (NK) cell activity with decreases in both the numbers of circulating NK cells and in the functional activity of NK cells

• The ability of IL-2 to induce activation of NK cells

• T Cell cytokine production

Irwin M, McClintick J, Costlow C, Fortner M, White J, Gillin JC (1996) Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. FASEB J 10:643–653

Future Research

Recovery

Muscle Performance

Partial vs. Total Sleep

Loss

Take Home Messages

• A night of poor sleep and a suboptimal time of day are not always detrimental to performance, a good night's sleep and an inner body clock tuned to evening time are important factors for athletes determined to perform their very best.

• Optimal sleep premises are especially important in professional sports where the margins are small between success and failure, and the stakes are high.

• Optimism and positive mood states are associated with better mental and physical health, it is possible that sleep deprivation could be involved in decreasing psychosocial functioning and optimism.

Practical Applications

Partial Sleep Deprivation

Monitoring

Tailored Training

References

• Weinger BM, Ancoli-Israel S. 2002. Sleep deprivation and clinical performance. Am Phys Assoc 287(8):955–957.

• Irwin M. Effects of sleep and sleep loss on immunity and cytokines. Brain Behav Immun 2002;16:503—12.

• Ruiz FS, Andersen ML, Martins RC, Zager A, Lopes JD, Tufik S. Immune alterations after selective rapid eye movement or total sleep deprivation in healthy male volunteers. Innate Immun 2012;18:44—54.

• Rogers NL, Dorrian J, Dinges DF. 2003. Sleep, waking and neurobehavioural performance. Front Biosci. 8:1056–1067.

• Souissi N, Sesboue B, Gauthier A, Larue J, Davenne D. 2003. Effects of one night’s sleep deprivation on anaerobic performance the following day. Eur J Appl Physiol. 89:359–366.

• Souissi N, Souissi M, Souissi H, Chamari K, Tabka Z, Dogui M, Davenne D. 2008. Effect of time of day and partial sleep deprivation on short‐term, high‐power output. Chronobiol Int. 25:1062–1076.

• Souissi M, Chtourou H, Hdidar R, Azaeiz R, Dogui M, Souissi N, Tabka Z. 2012. Effects of three types of chronobiotics on anaerobic performances and their diurnal variations. Biol Rhythm Res. 44:245–254. doi:10.1080/09291016.2012.667981.

• Souissi M, Chtourou H, Zrane A, Cheikh R, Dogui M, Tabka Z, Souissi N. 2012. Effect of time-of-day of aerobic maximal exercise on the sleep quality of trained subjects. Biol Rhythm Res. 43:323–330.

• Kautz, M.a. 1999. Cognitive performance effects of caffeine versus amphetamine following sleep deprivation. presented at the institute of medicine workshop on caffeine formulations for sustainment of mental task performance during military operations: committee on military washington, Dc. Nutrition Research 2: 2–3.

• Penetar, D.M., Mccann, U., Thorne, D., Kamimori, G., Galinski, C., Sing, H., Thomas, M. Belenky, G. 1993. caffeine reversal of sleep deprivation effects on alertness and mood. Psychopharmacology. 112:359– 365.,

• Newhouse, P.A., Belenky, G., Thomas, M., Thorne, D., Sing, HC. Fertig, G.1989. The effects of damphetamine on arousal, cognition and mood after prolonged total sleep deprivation.Neuropsychopharmacology. 2: 153–164.

• Irwin M, McClintick J, Costlow C, Fortner M, White J, Gillin JC (1996) Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. FASEB J 10:643–653

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