“As an injury forces the athlete to abstain from training, hindering his performance by lowering fitness indicators, sleep disturbances occur. Sleep quality, in turn, instead of enhancing physiotherapy and rehabilitation, ends up undermining muscle recovery. Hence, the systemic disruptions of a recent injury seem to significantly affect sleep quality, and reciprocally, sleep quality hinders rehabilitation.” Source
Check out the Pittsburgh Sleep Quality Index (PSQI)
- When have you usually gone to bed?
- How long has it taken you to fall asleep each night?
- What time have you usually gotten up in the morning?
- How many hours of actual sleep did you get at night?
- Cannot get to sleep within 30 min
- Wake up in the middle of the night or early morning
- Have to get up to use the bathroom
- Cannot breathe comfortably
- Cough or snore loudly
- Feel too cold
- Feel too hot
- Have bad dreams
- Have pain
- During the past month, how often have you taken medicine to help you sleep?
- During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
- During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?
- During the past month, how would you rate your sleep quality overall?
Click on this link for a calculator which will give you a score and guide you as to your sleep quality and what (negative) effect it may be having on your performance and life in general.
Next week we'll see how sleep can dramatically affect sports performance and recovery. Could a massage vibration and percussion device help with your sleep?