#536: Improving Sleep in Combat Sports Athletes – Ian Dunican, PhD
Sigma Nutrition Radio
Caffeine Mismanagement Impairs Sleep
Poor sleep behaviors in athletes, particularly in combat and contact sports, often stem from the mismanagement of caffeine intake and late training sessions. Many athletes fail to recognize the various sources of caffeine, such as pre-workout supplements and dark chocolate, leading to excessive cumulative consumption. The timing of caffeine consumption is critical, as ingesting high doses—equivalent to multiple espresso shots—hours before bedtime significantly hinders sleep. Additionally, training late in the evening exacerbates this issue, as intense physical activity delays the body's ability to wind down due to adrenaline spikes. Athletes may also experience sleep disturbances from the physical toll of their sports, including aches and pains, which are exacerbated by age. Overall, awareness and adjustment of caffeine consumption and training schedules are essential for better sleep quality.
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