How sleep affects to performance?

In recent years it has tried to understand and quantify the effect of sleep on athletic performance. And the conclusions are quite curious:

It is inevitable to pass nerves the night before competing but how affect performance?

· The night before competing, even sleeping little and badly, barely has a negative effect on performance.

· Periods exceeding 36 hours previos the begin can affect performance.

· Lack of sleep, affects more submaximal activities and long-term (such as marathons and running) than explosive or maximum force activities.

· Sleep more (about 10 hours) is related to performance improvement, mainly in reaction time and explosive movements.

· The nap especially at night does not sleep more than 8 hours, improves physical and mental performance in the afternoon.

· As a general rule, athletes sleep slightly less (and worse) than sedentary people.

Now you know how it affects your nightly routine to the performance. In many cases we do not have more time to sleep but if you are someone who spent minutes (and hours) in front of the TV, computer and mobile before sleep, try to scratch a few minutes that will help you improve performance.

Good night and good luck.