#70 - Sleep, recovery and fatigue in athletes with Professor Shona Halson
Oct 29, 2023
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Professor Shona Halson discusses the impact of sleep on exercise performance, the importance of sleep consistency and quality for athletes, and the effects of caffeine on sleep and athletic performance. The podcast also explores the differences between overtraining and overreaching in athletes, the use of ice baths and hot-cold therapy for recovery, and the concept of mental fatigue in athletes. Additionally, the episode touches on the use of training apps and wearables for tracking recovery, as well as the placebo effect on athlete recovery techniques.
Adequate sleep is crucial for physical and cognitive recovery in athletes, and they may need more sleep compared to less active individuals.
The distinction between overtraining and overreaching is not well-defined, and more research is needed in this area.
Reducing sleep for three to five consecutive days can impair exercise performance, as it increases the perception of effort.
Deep dives
The importance of sufficient sleep and nutrition for athletes
In a podcast episode, Professor Shona Holson discusses the critical role of sleep and nutrition in athlete recovery and performance. She emphasizes that getting enough sleep is essential for physical and cognitive recovery, and athletes may need more sleep than those who are less active. Good nutrition also plays a fundamental role in recovery, with sleep and nutrition serving as the foundation for other recovery strategies. She also suggests that the quality and consistency of sleep are important factors to consider.
Challenges in studying overtraining and overreaching
The distinction between overtraining and overreaching is not well-defined, and there is limited scientific research on these topics. It is difficult to determine whether an athlete is truly overtrained, as this would require taking athletes through the full continuum of intensified training to overtraining. The recovery process and time course also differ between overreaching and overtraining, with overreaching requiring shorter recovery periods. The use of caffeine and its effects on sleep and recovery in athletes is an area of ongoing research.
Impact of sleep deprivation on exercise performance
Studies suggest that reducing sleep for three to five consecutive days can impair exercise performance. While the physiology itself does not change drastically with sleep deprivation, the perception of effort increases, making exercise feel more challenging. Adequate sleep is crucial for physical and cognitive recovery, and sleep deprivation can negatively impact mood, cognitive function, and overall performance. While one night of poor sleep may not significantly affect performance, a consistent lack of sleep over several days can have a more noticeable impact.
The controversy around ice baths for recovery
The use of ice baths and cold water immersion for recovery is a controversial topic. While it has been shown to be effective for acute performance and short-term recovery, concerns arise regarding its potential to interfere with long-term adaptations and muscle recovery. Research suggests that ice baths may dampen adaptations related to muscle size, particularly after resistance training. However, more studies are needed to fully understand the effects and determine the optimal use of ice baths in recovery protocols.
The Nuances of Ice Baths in Recovery
Ice baths can be beneficial for recovery, but their effectiveness depends on factors such as the type of training and the specific needs of the individual. Bodybuilders may not benefit as much from regular ice baths, while football players and rugby players who require regular recovery due to physical demands may find ice baths helpful. The key is to consider the context and specific goals of the athlete, rather than generalizing findings from studies on non-athletes.
Mental Fatigue and the Need for Recovery Strategies
Mental fatigue can significantly impact athletes' performance and well-being. Athletes often report feeling mentally exhausted due to factors like stress and travel. While there isn't a wealth of research on recovery strategies specifically for mental fatigue, athletes tend to seek strategies that help them feel better and enhance their ability to train and perform over a longer period. It's important to explore and develop evidence-based guidelines to effectively manage and recover from mental fatigue in high-performance sports.
Dr Glenn McConell chats with Professor Shona Halson from the Australian Catholic University, Melbourne, Australia. We chatted about how much sleep athletes need compared with how much sleep they actually get. Night sleep vs naps vs total sleep in athletes vs non athletes. The importance of consistency of sleep. Caffeine, sleep and exercise performance. Is overtraining actually a lot less common than believed? Ice baths may reduce hypertrophy with resistance training but improve team sports/endurance. Effects of compression garments on recovery. The effects of mental fatigue on exercise performance. A very interesting chat. Twitter: @ShonaHalson 0:00. Introduction + how Shona got into sports/exercise research 3:45. Defining what we mean by recovery and fatigue 5:40. How much sleep do athletes need/get? 11:30. If athletes extend their sleep they do better 13:05. Athletes night sleep vs total sleep per day (naps) 15:10. Physical load vs mental load and sleep 16:45. Sleep quality/architecture 20:15. Is one night of reduced sleep a problem? 21:15. Lack of sleep and perception of effort 22:20. Importance of sleep consistency/regularity 28:55. Does a lack of sleep reduce performance 29:56. Best to prioritize sleep or exercise? 34:27. Caffeine and sleep studies (hard to control) 39:15. Caffeine: responders and non responders etc 41:30. Genetics and sleep/can one sleep too much? 43:12. Intensified training vs overreaching vs overtraining 52:52. Ice baths/contrast baths, adaptations and recovery 1:03:00. Water, hydrostatic pressure and blood flow 1:05:25. Inflammation, anti-inflammatories and ice 1:07:30. Physical fatigue vs mental fatigue 1:11:00. Mental fatigue and exercise performance 1:13:40. Are wearables useful for gauging recovery? 1:16:24. Listening to your body 1:17:50. Compression garments and recovery 1:21:05. Menstrual cycling and sleep 1:22:30. Takeaway messages 1:23:30. Placebo effects 1:24:49. Outro (9 seconds)
Inside Exercise brings to you the who's who of research in exercise metabolism, exercise physiology and exercise’s effects on health. With scientific rigor, these researchers discuss popular exercise topics while providing practical strategies for all. The interviewer, Emeritus Professor Glenn McConell, has an international research profile following 30 years of Exercise Metabolism research experience while at The University of Melbourne, Ball State University, Monash University, the University of Copenhagen and Victoria University. He has published over 120 peer reviewed journal articles and recently edited an Exercise Metabolism eBook written by world experts on 17 different topics (https://link.springer.com/book/10.1007/978-3-030-94305-9). Connect with Inside Exercise and Glenn McConell at: Twitter: @Inside_exercise and @GlennMcConell1 Instagram: insideexercise Facebook: Glenn McConell LinkedIn: Glenn McConell https://www.linkedin.com/in/glenn-mcconell-83475460 ResearchGate: Glenn McConell Email: glenn.mcconell@gmail.com Subscribe to Inside exercise: Spotify: shorturl.at/tyGHL Apple Podcasts: shorturl.at/oFQRU YouTube: https://www.youtube.com/@insideexercise Anchor: https://anchor.fm/insideexercise Google Podcasts: shorturl.at/bfhHI Anchor: https://anchor.fm/insideexercise Podcast Addict: https://podcastaddict.com/podcast/4025218 Not medical advice
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