Prior to my most recent karate test, I made sure I had a good night’s sleep. As I am sure you know, common advice prior to taking a test is to get plenty of rest the night before the big event. That general wisdom got me thinking about sleep and the impact on athletic performance. Several studies have shown the benefits of a good night’s sleep related to improved athletic performance. A sleep study was run on the NCAA men’s basketball team from Stanford University and showed improved athletic results for the entire team. Here is a link to the ESPN article: http://www.espn.com/blog/collegebasketballnation/post/_/id/32692/study-stanford-players-need-more-sleep
I have a habit about when I go to bed each evening. You may be thinking, only when I was a child did I have a bed time. My experience is different in that I am better prepared for the day when I hit my regular bed time. I am more focused and alert with a regular schedule. I generally get up a few minutes prior to the alarm clock. We are an interesting society that uses an alarm clock to set a wake-up process versus allowing the sunlight in our rooms to wake us up. Of course we could always reverse the process and set an alarm to go off at night to get us to our bedroom and get ready for bed.
Prior to the black belt test, I took a few minutes after warming up and stretching to shut my eyes and concentrate on the moves for kicking and striking as well as the katas I would perform. That focus really assisted. I also had a good night’s sleep and slept in prior to driving to the test site. This practice of a good night’s sleep did improve my karate result as I kicked higher and was more relaxed during the test than I had been during the pre-test the week prior.
Karate is like any other sport. We work on coaching the fundamental techniques and practicing them. As our team prepares for the AAU national tournament in another week, should Sensei Mae, one of the instructors, focus in on sleeping as one of the key target areas for improvement in the skills? I believe the answer is yes. We should always practice like we plan to perform.
It is easy to get excited prior to a big event.
- A consistent sleep pattern designed to maximize performance will relieve some of the pressure for performing on the big stage.
- Maintaining that sleep pattern is no different the night prior to the tournament. Perfect practice makes perfect.
- I believe that the regular pattern of sleep has led to improved results for me when taking the karate tests, as the sleep the night before is just an extension of my normal pattern.
If we get up in the morning refreshed, we can exercise harder and with less effort and that will lead to us meeting our goals. Also, a proper sleep pattern may even lead to proper weight maintenance. Web MD has an interesting article on sleep and weight loss. The two elements are related. The article stated that being overtired leads to poor eating decisions. “Plus, when you’re overtired, your brain‘s reward centers rev up, looking for something that feels good. So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake.”
Here is a conclusion from The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players study: “The results of this study strongly suggest that the less frequently considered approach of extending total sleep time may perhaps be the one with the most potential for positive impact on athletic performance. For an athlete to reach optimal performance, an accurate knowledge of one’s nightly sleep requirement and obtaining this amount should be considered integral factors in an athlete’s daily training regimen.”
So, our challenge for all of you is to measure your sleep for the next week. Once you find that pattern, let us know in the comment section below. My goal nightly is 8 hours and I achieve that on a fairly consistent basis.
If you are competing in the upcoming AAU national championship, consider an extension of your sleep to maximize your potential performance while competing, and best wishes for success at the national tournament!
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