Improving Sleep Quality to Enhance Athletic Activity
- Julian Simpson
- Nov 1
- 3 min read
Sleep is an essential biological condition for the individual, and when there is a decrease in the amount of sleep had, the organism tries to recover the amount lost, leading to a rebound effect
In the initial phase of sleep, brain deactivation is observed with a loss of awareness and a subsequent slowing of brain waves, a condition referred to as N-REM sleep
Later during sleep, there is the REM phase, in which eye movements and small involuntary muscle contractions are observed
These two phases alternate regularly for approximately 90 min.
Neurologically, sleep is regulated by two macroregions: the hypothalamus, which is involved in circadian control, and the brainstem and forebrain nuclei, which project neuromodulator signals to the basal ganglia, amygdala, thalamus, hippocampus, and cortex. These two macroregions underline the alternation of the NREM and REM phases
Sleep deprivation can also lead to alterations in hunger and appetite. Subjects with sleep deprivation are inclined to consume more snacks that are unhealthy for metabolism.
This increased intake of snacks is probably due to an altered insulin and leptin-ghrelin profile that has been observed in sleep-deprived individuals
Sleep and Exercise Recovery
Compared to a sedentary or averagely active adult, an athlete may require a longer period of sleep. In fact, among countless alterations, sleep deprivation may result in a decrease in growth hormone accompanied by an increase in circulating cortisol
Currently, it appears that sleep deprivation can affect various activities, such as endurance training, sprint training, and memory skills, in a specific way
Nutrition and Sleep Quality
Caffeine is among the nutrients that most influence sleep. Caffeine intake, especially in the evening, negatively affects the quantity and quality of sleep
In contrast, melatonin positively impacts sleep patterns , as well as being an important regulator of the sleep–wake cycle
intake of foods with a high glycemic index 4 h before sleeping caused a decrease in the quantity and quality of sleep
Conversely, low-glycemic-index food consumption before bedtime positively influences sleep in both sedentary and physically active individuals
The intake of a high -glycemic-index meal could restore muscle glycogen, improve fatigue, and increase blood tryptophan levels
Why we get drowsy after a meal:
Drowsiness after a meal is only the consequence of a series of physiological mechanisms in response to the post-prandial hyperglycemia: particularly, a sudden insulin release causes a drastic decrease in plasma glucose concentration around ∼3.8 mmol/L , followed by the secretion of counterregulatory hormones, including adrenalin and noradrenalin
Supplements and Sleep Quality
A Mediterranean diet characterised by low-glycemic-index foods and tryptophan-rich foods seems to be the best way of life to improve sleep quality and duration
Role of Exercise in Good Sleep
According to current guidelines, 150 min of aerobic exercise two times per week of resistance training should be performed. Regular physical activity can also improve sleep quality and quantity
A Exercise program that worked in helping people showed over 4 weeks, each person had to start with 2000 steps a day and increase by 2000 steps each week
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Fusi J, Scarfò G, Di Silvestro R, Franzoni F. Improving Sleep Quality to Enhance Athletic Activity-The Role of Nutrition and Supplementation: A Mini-Short Review. Nutrients. 2025 May 24;17(11):1779. doi: 10.3390/nu17111779. PMID: 40507048; PMCID: PMC12157846.
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