Effects of sleep deprivation & jet lag
Sleep duration, sleep quality and timing of sleep phases are considered to be essential components that influence the ability to train, maximize training response, recovery and performance. Sleep deprivation can significantly impair athletic performance both on a physical (e.g. increased muscle pain and tension) and cognitive level (e.g. increased mental stress and slower reaction time). Jet lag is an abrupt change of the sleep-wake rhythm that desynchronizes bodily functions. In order to minimise the effects of jet lag, aim to arrive at least 1 day per hour of time zone shift before competitions.