Updated: Sleep and Athletic Performance - Get Those Z's!
The Pittsburgh Sleep Quality Index (PSQI)
1 When have you usually gone to bed?
2 How long has it taken you to fall asleep each night?
3 What time have you usually gotten up in the morning?
4 How many hours of actual sleep did you get at night?
5 Cannot get to sleep within 30 min
6 Wake up in the middle of the night or early morning
7 Have to get up to use the bathroom
8 Cannot breathe comfortably
9 Cough or snore loudly
10 Feel too cold
11 Feel too hot
12 Have bad dreams
13 Have pain
14 During the past month, how often have you taken medicine to help you sleep?
15 During the past month, how often have you had trouble staying awake while driving, eating meals, or engaging in social activity?
16 During the past month, how much of a problem has it been for you to keep up enthusiasm to get things done?
17 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.
Here is another recent article on sleep reviewing the study, "Sleep Interventions for Performance, Mood and Sleep Outcomes in Athletes: A Systematic Review and Meta-Analysis."
"In summary, this study largely confirms what many of us likely expected: increasing your emphasis on high-quality sleep habits generally makes you feel a little better, and generally has a modest but positive impact on exercise performance. Nonetheless, I wanted to highlight this research because it relates to a fairly common question. I often hear from people who indicate that their sleep is “fine” (which usually just means they don’t get woken up throughout the night on a regular basis or suspect that they have a clinically relevant sleep disorder), but still wonder if they might benefit from an increased emphasis on their sleep habits. There are definitely plenty of gaps in this area of research (longitudinal sleep research is very hard to do), but the totality of the evidence seems to suggest that going from terribly insufficient sleep to adequate sleep has a pretty big impact on a wide range of important outcomes, and that small benefits are still observed when people with “fine” sleep aim to get slightly more or slightly better sleep."