We start today’s #ScienceFriday with our new series: Regeneration in sports by sleep. In the coming weeks, we will summarise the most important information on the topic briefly and concisely.
„Not simply the absence of waking, sleep is a special activity of the brain, controlled by an elaborate and precise mechanism.“
„Not simply a state of rest, sleep has its own specific, positive functions.“
- A distinction is made between rapid eye movement (REM) and non-REM stages 1-3 (NREM).
- NREM sleep is divided into three stages and is associated with a progressive increase in sleep depth (Carskadon & Dement, 2011).
- Start of the sleep cycle
- Transition period between wakefulness and sleep
- Light sleep phase
- Duration: 5-10 minutes
- People become less aware of their surroundings
- Body temperature decreases by 0.4 – 1.0 degrees Celsius (1)
- Breathing and heart rate become more regular
- Duration: 20 minutes (2)
- Muscles relax
- drop in blood pressure and respiratory rate
- Deepest sleep occurs (3)
- Distribution of growth hormones (4)
- Healing of micro-damages is accelerated
- The brain becomes more active
- The body is relaxed and immobilised
- You start to dream
- The eyes move fast
- Muscular atony (lack of normal muscle tone)
- Optimal conditions for anabolism (5)
- A valuable resource for psychological and physiological well-being (6)
- More deep sleep means increased regeneration
- In the middle of the night, the melatonin release reaches its maximum
- Melatonin: antioxidant and radical scavenging capacity → Cell repair (7)
- Murphy, P. J., & Campbell, S. S. (1997). Nighttime drop in body temperature: a physiological trigger for sleep onset?. Sleep, 20(7), 505-511
- Brinkman JE, Sharma S. Physiology, Sleep. StatPearls Publishing. Updated March 16, 2019.
- Singh S, Kaur H, Singh S, Khawaja I. Parasomnias: A Comprehensive Review. Cureus. 2018;10(12):e3807. doi:10.7759/cureus.3807
- Siegel JM. REM sleep: a biological and psychological paradox. Sleep Med Rev. 2011;15(3):139-42. doi:10.1016/j.smrv.2011.01.001
- Shapiro, C.M., R. Bortz, D. Mitchell, P. Bartel, and P. Jooste (1981). Slow-wave sleep: a recovery period after exercise. Science 214:125 3-125 4
- Caia, J., Kelly, V. G., & Halson, S. L. (2018). The role of sleep in maximising performance in elite athletes. Sport, recovery, and performance: Interdisciplinary insights, 151-167.
- Reimer, J., Feld, M., & Froböse, I. (2016). Schlaf & Sport–Feder und Nut der Fitness. Schlaf, 5(02), 64-66.