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• In a study focusing in swimming performance on restricted nightly sleep. Swimmers were tested under normal conditions and under partial sleep deprivation on 4 consecutive days. While there were no decrements observed with sleep deprivation in swim times, sleep loss affected mood states, increasing depression, tension, confusion, fatigue and anger.

• While athletes may overcome the adverse effects of sleep loss in a single all-out effort, they may be unable to maintain a high level of performance in sustained or repeated exercise. In a study of weightlifting, researchers found that lifts that involved an athlete lifting less-than-his or her maximum weight are more effected by sleep loss than maxed-out efforts, particularly for the first day or two of successive bad nights' sleep.

• Athletes who train strenuously and do not allow recovery to occur display under-performance that is similar to what is observed after sleep deprivation. Researchers suggest that there is a link between the recuperative process of sleep and the proper fuctioning of the immune system. Reilly and Edwards write that, "persistent inadequate sleep, or successive nights of shortened or disrupted sleep, causes vulnerability to common colds and upper respiratory tract infections, a suggestion that supports the immunosuppressive effects of sleep loss."

So it looks like the relationship between a bad night's sleep and a bad day's athletic performance is clear. Does that mean that if an athlete can't fall asleep he or she should get out the Halcion?

Not necessarily. While sleeping pills have been used by athletes who frequently travel across time-zones, they have been shown to be ineffective in accelerating adjustment of the body-clock (restoration of the body's natural circadian rhythms). Additionally, they can be counter-productive if administered at the wrong time.

Turns out your pre-school teacher was right all along. Naps. Researchers have found that short naps can produce beneficial benefits for overcoming sleep debt. Those who habitually nap have been shown to derive greater subjective benefit from napping. Restorative naps can be very helpful to athletes training twice a day.

Reilly and Edwards conclude their article by stating, "the behavioral and biological effects of sleep loss are fairly well defined and cannot be ignored by athletic practitioners." They gone on to write that while the consequences of sleep loss for human error leading to industrial and aviation accidents are recognized the impact of such errors in sports activities have largely been overlooked.

If you're not a "power napper" give it a try. One of the best times to nap is mid-afternoon when your body naturally lags (especially if you've had a high carb lunch). While there is some difference of opinion, most experts agree that 20 minutes is an ideal length of time. My experience is that you do not have to "feel" like your slept the entire time. The break from your daily stressful activities can, itself, be restorative. And while napping come naturally to you when you were a kid, you may have to teach yourself to nap as an adult. So give it some time.

Now a plea. I want to make this blog a richer experience for all involved. We're a bit short in the comments section of Sportsminded so please let me hear from you. What's been your experience with sleep deprivation and your athletic performance? What do you do to get to sleep before a race or match?

Also, check out our new "Sportsminded Survey " in the column to the right of this post. The current question: "Do you take naps on a regular basis?" Please be sure to respond.

Reference: Reilly, T. & Edwards, B. (2007). Altered sleep-wake cycles and physical performance in athletes. Psychology & Behavior, 90, 274-284.