Sleep deprivation is especially bad news for footballers

Published on: 31 May 2019
Sleep deprivation is especially bad news for footballers
Footballers must sleep

It’s generally accepted that 7-9 hours of sleep each night is optimal for everything from health to performance on the pitch, but research has found that a massive 64% of South Africans are getting less than seven hours a night.

In particular, men are more likely to be sleep deprived. Sleep deprivation is bad news for footballers, as it can result in reduced performance, slower recovery times, and an increased risk of injury, but it’s a vicious circle as players feel the pressure to perform well, making it difficult for them to fall to sleep.

What does a lack of sleep do to an athlete’s performance?

A study from 2015 showed that lack of sleep can severely affect the brain’s ability to process information, and delays decision-making. For football players, this means reaction times can be slower, and poorer decisions may be made on the pitch.

Another study found that after 17-19 hours of being awake, a person’s decision-making ability, as well as their cognitive function, would be similar to their ability level after drinking a few pints.

If a player wouldn’t play a game after drinking, they shouldn’t be playing when sleep deprived either.

Chronic poor sleep quality or lack of sleep has also been linked to a player’s risk of injury or illness.

A 2016 study of athletes found that those who slept an average of less than 8 hours a night had a 1.7 times higher risk of injury compared to those sleeping over 8 hours.

The power of a nap

A study conducted in 2018 found that sleeping more than 8 hours a night or taking a nap for up to 2 hours post-training enhanced physical performance, reduced stress levels, and reduced overall perceived fatigue associated with training.

Another researcher found that a 15-20 minute power nap was enough to restore alertness, enhance physical and cognitive performance, and reduce stress.

The effect was even better when caffeine was taken immediately before napping, which can be beneficial for afternoon sessions that player’s struggle to find the energy for.

Overall, this shows that it doesn’t always matter if you miss a bit of shut-eye at night, as it can be counteracted with naps to boost your performance.

The importance of good sleep hygiene

Having good sleep hygiene can drastically improve the time spent asleep, as well as the quality of it.

Things like a calm routine that helps you to wind down, and going to bed and getting up at the same time each day can help, along with a comfortable mattress that suits the individual’s needs.

The experts at BedTester.com take the guesswork out of picking the perfect mattress, as they’ve already tried them out and can recommend the best ones.

Players who have pointed the finger at sleep deprivation

Some players, like former Chelsea Ghana star, Michael Essien, believe that their success has been down to good sleeping habits.

Despite many teams having anything from ‘sleep doctors’ to pitch-side sleep pods and personalised hotel mattresses, some players still can’t get enough sleep, and blame their performance on it.

Just recently, Kylian Mbappe spoke out, saying he and the rest of the Paris St-Germain team had barely slept since the Champions League due to the stress, while Li Shenglong said he hadn’t slept after the excitement of scoring his first ever goal in the Chinese Super League champions.

Whatever the reason, a lack of sleep will result in the same effects on performance and recovery.

It’s no surprise that clubs are investing more and more into sleep specialists who can help players sleep better, as the effects of sleep deprivation on players are becoming clearer.

Some things are out of players' control, such as the time of games they play, but prioritising sleep and naps can help.

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