Unit 3 : Topic 3.

Sleep
Management
How to sleep better, and feel stronger
through physical activity

Kanika, Divvisha, Dhaani, Nimisha

Charting the course
Sleep management and its Studies on sleep and physical
importance performance

Role of sleep in physical Practical tips for good sleep

health habits

Impact of sleep on physical Guidelines for sleep

education and performance management

Science of sleep management Integrating sleep management

in daily life into P.E. programs
Physical activity to reduce Rest to rejuvenate : essentials
stress and improve sleep for a healthy life

Challenges in sleep management References and Q&A

Covering the Basics
Sleep Management:
The practice of developing healthy sleep habits to ensure consistent sleep quality and quantity. It involves setting routines,
managing stress, and understanding individual sleep needs.
Physical Education:
A discipline aimed at enhancing fitness and physical health through structured exercises, sports, and activities that promote
motor skills and overall well-being.

Importance of Sleep and Physical Activity:

Both sleep and physical activity are essential components of a healthy lifestyle.
Sleep aids in physical recovery, enhances mental focus, and supports emotional balance.
Physical Activity strengthens muscles, improves cardiovascular health, and reduces stress, leading to better sleep quality.
Ancient Perspectives on Sleep:
Sleep has been revered across cultures and practices for its healing properties.
Ancient texts like Ayurveda highlight sleep (referred to as nidra) as one of the three pillars of health, alongside diet and
balanced life routines.
Practices like yoga and meditation emphasize the synchronization of the body’s natural rhythms with sleep patterns.
 Defining sleep, and associated terms
What is Sleep?
A natural, restorative process where the body and mind recover and recharge.
Regulates functions like immunity, hormone production, and mental clarity.

REM Sleep Non-REM Sleep

Characterized by rapid eye movement Comprises three stages: light sleep,

and dreaming. deeper restorative phases, and the
Essential for: deepest slow-wave sleep.
Memory consolidation. Vital for:
Emotional processing. Muscle repair.
Creative problem-solving. Energy conservation.
Cellular growth and regeneration.

A complete sleep cycle alternates between Non-REM and REM phases and lasts approximately 90
minutes. Each night, the body progresses through 4-6 sleep cycles, with longer REM phases in later
sleep cycles.
 Role of sleep in Physical Health

Impact on
Muscle Energy
Metabolism
Recovery and Restoration and
and Weight
Growth Immune Function Management

Non-REM Sleep and Growth Hormone: Energy Conservation: Regulation of Hormones:

During deep Non-REM sleep, the body Sleep reduces the body’s metabolic Sleep balances hunger-related
releases growth hormones that repair rate, allowing it to conserve energy for hormones like ghrelin (increases
damaged tissues, rebuild muscles, and the next day’s activities. appetite) and leptin (reduces appetite).
promote cell regeneration. Adequate rest ensures optimal energy Poor sleep can lead to overeating and
Essential for athletes and individuals levels during exercise or physical tasks. weight gain due to hormonal
engaging in strength training. Immune System Boost: imbalances.
Protein Synthesis: Sleep strengthens the immune response Metabolic Health:
Sleep enhances the synthesis of proteins by producing cytokines, proteins that Sleep deprivation reduces insulin
needed for muscle recovery and fight infections and inflammation. sensitivity and increases the risk of
adaptation after physical activity. Chronic sleep deprivation weakens the metabolic disorders like diabetes.
Lack of sleep can impair muscle repair, immune system, increasing Restful sleep helps maintain a healthy
leading to fatigue and reduced susceptibility to illness and prolonged metabolic rate, aiding in weight
performance. recovery times. management and fat regulation.
 Sleep’s Effect on Physical Performance

Cognitive
Sleep enhances brain function, supporting focus, decision-making, and problem-solving
Function and during physical tasks.
Focus During Lack of sleep impairs attention span and increases errors, particularly in sports or
Activities complex activities. .

Reaction Reaction Times: Sleep helps optimize reaction times, which are critical in sports and high-
Times, performance activities.
Accuracy and Precision: Rested individuals perform better in tasks requiring precision, such
Accuracy,
as shooting, throwing, or striking.
and Injury Injury Prevention: Fatigue from poor sleep leads to decreased coordination, making
Prevention injuries more likely during physical exertion.

Coordination: Sleep enhances motor skills and muscle memory, improving overall coordination and
Coordination, fluidity in movements.
Endurance, Endurance: Rested muscles are more capable of sustained effort, while sleep-deprived individuals
experience quicker fatigue.
and Strength Strength: Sleep supports muscle recovery and repair, enabling the body to achieve maximum strength
during training and performance..
 Science of Sleep Management
in Daily Routine
Identify Distractions: Recognize what frequently disrupts your focus.

Explanation of Circadian Rhythms: Concept of Sleep Debt:

The circadian rhythm is a 24-hour internal biological Sleep debt refers to the cumulative effect of not getting
clock that regulates sleep-wake cycles, hormone release, enough sleep over time.
body temperature, and other essential functions. Even small deficits (e.g., losing 1–2 hours per night) can
It is influenced by external cues such as light, darkness, impair cognitive function, mood, and physical
and lifestyle habits. performance.

Importance of Circadian Rhythms: Effects of Sleep Debt on Health:

Aligning activities with the body’s natural rhythms Increases stress levels and weakens the immune
promotes optimal energy levels, focus, and recovery. system.
Disruptions in the circadian rhythm (e.g., irregular Heightens the risk of chronic conditions such as heart
sleep schedules, exposure to blue light at night) lead disease, diabetes, and obesity.
to fatigue, reduced productivity, and health issues. Leads to impaired focus, memory, and decision-
making.
Strategies for Sleep Recovery:
Biological Clock and Physical Activities: Prioritize Consistency:
The biological clock regulates physical performance, with Maintain a regular sleep schedule, even on weekends, to stabilize circadian
peak activity levels typically in the late morning or early rhythms.
Catch-Up Sleep:
afternoon.
Short-term recovery through naps or extended sleep may help alleviate mild
Physical activities like exercise should align with circadian
sleep debt.
peaks to maximize performance and avoid disrupting sleep Optimize Sleep Environment:
later in the day. Create a comfortable, dark, quiet bedroom to improve sleep quality.
 Common Barriers to Good Sleep
External Factors

Busy Work deadlines, school projects, and balancing multiple responsibilities often
leave little room for adequate rest.
Schedules Long hours and irregular routines disrupt the body’s natural sleep cycle.

Evening events, parties, or late-night socializing can delay bedtime, cutting

Social
into the hours of restorative sleep.
Obligations Fear of missing out (FOMO) can encourage unhealthy sleep sacrifices.

Exam preparation and assignment deadlines often lead to late-night

Academic
study sessions.
Pressure Stress related to academic performance can also prevent restful sleep.
 Common Barriers to Good Sleep
Internal Factors

Persistent worrying and a racing mind can make it difficult to fall

Anxiety asleep or stay asleep.
Overthinking triggers the body's stress response, reducing relaxation.

Use of screens before bedtime exposes the brain to blue light,

Lifestyle suppressing melatonin production.
Choices Irregular sleep schedules, caffeine or alcohol consumption, and lack of
physical activity can interfere with sleep quality.

Over Dwelling on past mistakes or future uncertainties increases mental

stimulation when the mind should be winding down.
thinking It prevents the natural transition into a relaxed, sleep-ready state.
 Sleep Disorders and How Physical Activity Can
Their Impact Mitigate Sleep Disorders

Insomnia: Managing Insomnia:

Difficulty falling asleep, staying asleep, or Moderate aerobic exercise, such as
waking too early. walking or swimming, can alleviate
Can lead to chronic fatigue, reduced insomnia symptoms by reducing anxiety
concentration, and irritability. and improving mood.

Sleep Apnea: Addressing Sleep Apnea:

A condition where breathing repeatedly stops and
Weight loss and strengthened respiratory
starts during sleep, causing disrupted rest and low
muscles through targeted exercises (e.g.,
oxygen levels.
diaphragmatic breathing) may reduce apnea
Often linked to snoring, daytime sleepiness, and
increased cardiovascular risks. episodes.

Other Disorders: Consistency Is Key:

Restless Legs Syndrome, Narcolepsy, and Engaging in physical activities at the
Circadian Rhythm Disorders disrupt the same time each day reinforces circadian
normal sleep cycle, impacting physical and rhythms and promotes better sleep
mental health. regulation.
 Physical activity, sleep and stress
Exercise and sleep quality Type and timing of exercise for sleep
Regular physical activity promotes deeper and Aerobic exercises improve sleep efficiency, while resistance training
more restorative sleep by enhancing slow-wave enhances sleep duration and restfulness.
sleep cycles. Morning workouts regulate the circadian rhythm for better sleep, while
It reduces sleep onset latency, helping individuals well-timed evening exercise aids relaxation but may disrupt sleep if too
fall asleep faster. late.

Physical education > reduces stress > enhances sleep

Reducing cortisol and promoting relaxation: Exercise lowers cortisol levels, the stress hormone, while promoting
relaxation through increased blood flow and oxygen to the brain.
Enhancing emotional resilience: Regular physical activity improves emotional resilience by strengthening the brain’s
ability to manage stressors, reducing anxiety and depressive symptoms over time.
Endorphin release for emotional well-being: Exercise triggers the release of endorphins, which act as natural
mood elevators, creating a sense of calm and happiness that combats stress-related sleep disruptions.
Breaking stress-overthinking cycle: Physical education provides a structured outlet to channel energy and
disengage from overthinking, making it easier to unwind and prepare for restful sleep.
Boosting sleep through stress reduction: Engaging in regular physical activity helps stabilize heart rate variability
and reduce muscle tension, directly promoting deeper and more restorative sleep.
 Case Studies: Sleep and Physical Performance

Study 1: Impact of Sleep on Athletic Performance

Conducted By: Stanford University, 2011.
Participants: Collegiate basketball players.
Methodology:
Players were monitored for two weeks on their usual sleep schedule, followed by five to
seven weeks of sleep extension (targeting 10 hours per night).
Researchers tracked physical performance, mood, and alertness.
Key Findings:
Shooting accuracy improved significantly: free throws increased by 9%, and three-point
shots increased by 9.2%.
Players reported feeling more energized during games and practices.
Sprint times improved, with a reduction in average fatigue levels.
Conclusion: Sleep extension has a profound positive effect on physical endurance, reaction
time, and overall athletic performance.
 Case Studies: Sleep and Physical Performance

Study 2: Sleep Deprivation and Cognitive Function

Conducted By: Harvard Medical School, 2014.
Participants: Adults divided into groups with varying sleep durations (8 hours, 6 hours, and less than 4 hours
per night).
Methodology:
Participants were tasked with cognitive challenges, memory recall tests, and decision-making scenarios
over a week.
Sleep deprivation effects were monitored using brain scans and performance metrics.
Key Findings:
Sleep-deprived individuals showed a 20–30% slower response time in decision-making tasks.
Memory recall declined by over 40%, affecting both short-term and long-term memory retention.
Participants experienced heightened stress levels and reported difficulty in maintaining focus.
Conclusion: Cognitive performance significantly deteriorates with reduced sleep, affecting both work
efficiency and mental health.
 Case Studies: Sleep and Physical Performance

Study 3: Sleep’s Role in Injury Prevention

Conducted By: University of California, 2018.
Participants: Over 150 high school athletes aged 14–18.
Methodology:
Athletes were categorized based on their average nightly sleep (less than 8 hours vs. 8+ hours).
Injury occurrences were tracked over a sports season, and recovery times were evaluated.
Key Findings:
Athletes sleeping less than 8 hours per night were 70% more likely to sustain injuries, including sprains,
strains, and stress fractures.
Those with adequate sleep reported faster recovery times from injuries, reducing downtime.
Conclusion: Sleep is a critical factor for physical recovery and reducing the risk of overuse injuries,
particularly in high-performance environments.
 Yoga Poses for Relaxation

Legs-Up-the- Seated Bend

Child’s Pose Corpse Pose
Wall Pose (Paschimottanas
(Balasana) (Savasana)
(Viparita Karani) ana)
Kneel on the floor, sit back Lie on your back and Sit with your legs Lie flat on your back with
on your heels, and stretch rest your legs vertically extended and slowly bend your arms at your sides and
your arms forward. against a wall. forward, reaching for palms up.
Rest your forehead on the Place your arms by your your toes. Close your eyes, take slow,
mat and breathe deeply. sides, palms facing up, Keep your spine straight deep breaths, and allow
Benefit: Releases tension and breathe deeply. and relax into the stretch. your body to completely
in the back, shoulders, and Benefit: Improves blood Benefit: Reduces anxiety relax.
neck. circulation and calms and stretches the back Benefit: Encourages full-
the nervous system. and hamstrings. body relaxation and
transition into sleep.
Guidelines for sleep management
Common practice to maintain better sleep hygiene Ideal sleep duration by age group

1 2 3

Stick to a consistent Create a relaxing Optimise your sleep

schedule bedtime routine environment

4 5 6

Be mindful of diet Get regular physical Manage stress and

and caffeine intake activity relax the mind

7 8 9 Other factors that determine the ideal

amount of sleep needed are: sleep quality,
previous sleep deprivation, pregnancy, aging.
Get natural light Limit your nap time Reserve your bed for
during the day to 20-30 minutes sleep only Seek professional help, if needed.
 Practical tips for
good sleep habits

Creating a Physical activites Use of Relaxation Managing

personal sleep that promote technology for techniques for screen-time and
schedule better sleep sleep tracking sound sleep social media

How to plan your sleep How physical activity Apps and wearables, sleep Light stretching, gentle Effects of screen
Importance of pre-sleep improves sleep and fitness trackers yoga, tai-chi exposure on melatonin
routines Types of activities to Sleep aids or meditation Breathing exercises, production
promote sleep guides guided visualisation Tips to reduce screen
Tips during activities for Smart sleep devices, PMR, Yoga Nidra, Military time
better sleep biofeedback and relaxation Method, NSDR
apps
Integrating sleep Educating students Peak performance,

with Physical Ed. 1 on the importance academic and

of sleep overall well-being,
athletic potential

Help coaches identify

Monitoring sleep
2 patterns
rest levels that affect
recovery, performance

Supporting with Help adjust to new

3 travel and sleep time zones and
environments
disruptions

Sleep management Sleep for muscle

during intense repair, focus and injury
4 training and recovery important
competitions during tournament

Sleep education is important!

Conclusion
Sleep management is not merely a routine but
a cornerstone of a healthy and fulfilling life. It
nurtures the body, restores emotional
equilibrium, and strengthens mental clarity,
enabling us to face daily challenges with
resilience and focus. In a world that often
glorifies productivity over rest, prioritizing
sleep is an act of self-compassion and
wisdom. By embracing good sleep practices,
we invest in our long-term well-being, paving
the way for a healthier, happier, and more
balanced life.
Restful nights for
active days!

Presented by :
Kanika Chelani (22/0819)
Divvisha Mahajan (22/0190)
Dhaani Sood (22/0478)
Nimisha Awasthi (22/1092)
References (1/2)
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-
20048379
https://guidelines.carelonmedicalbenefitsmanagement.com/current-sleep-
guidelines/
https://pmc.ncbi.nlm.nih.gov/articles/PMC5840912/
https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-
better-sleep
https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
https://www.nature.com/articles/s41598-024-56332-7
https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-
health-education-program
https://www.gssiweb.org/sports-science-exchange/article/sse-167-sleep-and-
athletes
https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-
health-education-program/sleep-health-education-47
https://pmc.ncbi.nlm.nih.gov/articles/PMC3119836/
Reading shared recently to guide our understanding of the topics to be covered
 References (2/2)
Stanford University Basketball Study
Mah, C. D., et al. (2011). Effects of sleep extension on athletic performance. Sleep,
34(7), 943-950.
Harvard Study on Sleep and Cognitive Function
Stickgold, R. (2005). Sleep-dependent memory consolidation. Nature, 437(7063), 1272-1278.
Sleep and Injury Prevention in Athletes
Milewski, M. D., et al. (2014). Chronic lack of sleep is associated with increased sports injuries
in adolescent athletes. Journal of Pediatric Orthopedics, 34(2), 129-133.
Khalsa, S. B. S. (2004). Yoga as a therapeutic intervention: A bibliometric analysis of
published research studies. Indian Journal of Physiology and Pharmacology, 48(3), 269–
285.
Rusch, H. L., et al. (2018). Mindfulness meditation for chronic insomnia: A systematic review
and meta-analysis. Sleep Medicine Clinics, 13(1), 61–70.
Harvard Health Publishing. (2021). Yoga for better mental health. Retrieved from
www.health.harvard.edu.
Bauman, A. E., et al. (2012). Correlates of physical activity: Why are some people physically
active and others not?. The Lancet, 380(9838), 258–271.
Trost, S. G., Owen, N., Bauman, A. E., et al. (2002). Correlates of adults’ participation in
physical activity: Review and update. Medicine & Science in Sports & Exercise, 34(12), 1996–
2001.
Covering the basics
Sleep Management:
The practice of developing healthy sleep habits to ensure consistent sleep quality and quantity. It involves setting
routines, managing stress, and understanding individual sleep needs.
Physical Education:
A discipline aimed at enhancing fitness and physical health through structured exercises, sports, and activities that
promote motor skills and overall well-being.

Importance of sleep and physial activity:

Both sleep and physical activity are essential components of a healthy lifestyle.
Sleep aids in physical recovery, enhances mental focus, and supports emotional balance.
Physical Activity strengthens muscles, improves cardiovascular health, and reduces stress, leading to better sleep
quality.

Ancient perspectives on sleep:

Sleep has been revered across cultures and practices for its healing properties.
Ancient texts like Ayurveda highlight sleep (referred to as nidra) as one of the three pillars of health, alongside diet and
balanced life routines.
The invention of the ligh tbulb changed sleep forever! And so did industrialisation.
Hippocrates identified sleep as one of the six prerequisites to maintain health
Practices like yoga and meditation emphasize the synchronization of the body’s natural rhythms with sleep patterns.
 Importance of Sleep in Physical
Health & Performance
What is Sleep?
A natural, restorative process where the body and mind recover and recharge.
Regulates functions like immunity, hormone production, and mental clarity.

Non-REM Sleep:
Comprises three stages: light sleep, deeper restorative phases, Sleep Cycles:
and the deepest slow-wave sleep. A complete sleep cycle alternates between Non-REM and
REM phases and lasts approximately 90 minutes.
Vital for:
Each night, the body progresses through 4-6 sleep cycles,
Muscle repair. with longer REM phases in later cycles.
Energy conservation.
Cellular growth and regeneration. Benefits:
Strengthens the immune system.
Restores hormonal balance (e.g., growth hormone release during
REM Sleep: Non-REM sleep).
Characterized by rapid eye movement and dreaming. Enhances reaction time and physical performance.
Essential for: Connection to Physical Performance:
Memory consolidation. Poor sleep leads to fatigue, reduced endurance, and higher
Emotional processing. injury risk.
Creative problem-solving. Adequate sleep boosts strength, focus, and recovery time,
making it essential for athletes and active individuals.
Case Studies and Mental Benefits
Case Studies on Sleep and Performance
Examples from Professional Athletes:
LeBron James: NBA star who prioritizes 8–10 hours of sleep daily to enhance recovery and performance, citing better energy and focus.
Usain Bolt: Credits good sleep for muscle repair and energy restoration during his peak years as a sprinter.
Research Studies:
A Stanford University study showed basketball players who increased their sleep improved their sprint times and shooting accuracy by 9%.
Sleep-deprived athletes were shown to have a 30% higher risk of injuries in a study published in the Journal of Pediatric Orthopedics.

Mental and Emotional Benefits

Improved Mood and Resilience:
Sleep reduces cortisol levels (stress hormone), improving emotional stability and enhancing resilience in challenging situations.
Athletes with better sleep habits report higher motivation and reduced burnout.
Stronger Immune Response and Stress Reduction:
During sleep, the body produces cytokines that fight infections and inflammation, ensuring consistent training and competition participation.
Stress reduction through sleep also improves performance under high-pressure scenarios..

Impact on Academic and Professional Success

Enhanced Concentration and Memory:
Sleep helps consolidate academic learning and professional skills, making individuals more effective in both intellectual and physical tasks.
Studies show that students and professionals with consistent sleep schedules perform better on tests and in problem-solving scenarios.
Increased Productivity:
Quality sleep reduces absenteeism and boosts energy, allowing for higher productivity in school, work, and sports.
Time management is also improved, ensuring a balance between academic/professional responsibilities and physical training...
 Importance of sleep in physical health

Muscle recovery Energy restoration Metabolism and

and growth and Immune Function Weight management

Non-REM Sleep and growth Energy conservation: Regulation of hormones:

hormone: Sleep reduces the body’s metabolic Sleep balances hunger-related
During deep Non-REM sleep, the body rate, allowing it to conserve energy for hormones like ghrelin (increases
releases growth hormones that repair the next day’s activities. appetite) and leptin (reduces appetite).
damaged tissues, rebuild muscles, Adequate rest ensures optimal energy Poor sleep can lead to overeating and
and promote cell regeneration. levels during exercise or physical tasks. weight gain due to hormonal
Essential for athletes and individuals imbalances.
engaging in strength training. Immune system boost:
Sleep strengthens the immune response Metabolic health:
Protein synthesis: by producing cytokines, proteins that Sleep deprivation reduces insulin
Sleep enhances the synthesis of fight infections and inflammation. sensitivity and increases the risk of
proteins needed for muscle recovery Chronic sleep deprivation weakens the metabolic disorders like diabetes.
and adaptation after physical activity. immune system, increasing Restful sleep helps maintain a healthy
Lack of sleep can impair muscle susceptibility to illness and prolonged metabolic rate, aiding in weight
repair, leading to fatigue and reduced recovery times. management and fat regulation.
performance.
 Impact of Sleep on Physical Education and Sports
Performance

Longevity and
Cognitive
Physical Benefits Disease
Benefits Prevention

Faster Reaction Times and

Enhanced Learning and Memory Maintaining Optimal Body Function:
Coordination:
Consolidation: Sleep regulates vital functions such as
Sleep plays a crucial role in consolidating Well-rested individuals demonstrate
quicker reflexes and better hand-eye cardiovascular health, metabolic
procedural memory, which is essential for
mastering techniques, strategies, and motor coordination, essential for sports like processes, and hormonal balance.
skills in sports. tennis, basketball, or racing. Adequate rest reduces the risk of
During REM sleep, the brain processes and Sleep deprivation slows reaction times, chronic illnesses like heart disease,
integrates new information, allowing athletes increasing the likelihood of errors diabetes, and obesity.
to refine skills learned during practice. during physical activities.
Preserving Mobility with Age:
Improved Focus and Decision-Making:
Reduced Risk of Injury: Quality sleep supports joint health,
Adequate sleep sharpens attention, improves
Fatigue from insufficient sleep affects muscle strength, and bone density, all
judgment, and enhances decision-making
balance and coordination, making
under pressure, all of which are critical in of which are essential for maintaining
competitive sports. injuries like sprains or falls more likely.
mobility and flexibility as one ages.
Sleep deprivation impairs the ability to Consistent sleep enhances muscle
analyze and react quickly, often leading to recovery, reducing overuse injuries
suboptimal performance. common in athletes.
Sleep’s effect on Physical performance

Cognitive Sleep enhances brain function, supporting focus, decision-making, and problem-solving
Function and during physical tasks.
Focus During Lack of sleep impairs attention span and increases errors, particularly in sports or
Activities complex activities. .

Reaction Times: Sleep helps optimize reaction times, which are critical in sports and high-
Reaction Times, performance activities.
Accuracy, and Accuracy and Precision: Rested individuals perform better in tasks requiring precision, such as
Injury shooting, throwing, or striking.
Injury Prevention: Fatigue from poor sleep leads to decreased coordination, making injuries
Prevention
more likely during physical exertion.

Coordination: Sleep enhances motor skills and muscle memory, improving overall coordination
Coordination, and fluidity in movements.
Endurance, Endurance: Rested muscles are more capable of sustained effort, while sleep-deprived individuals
experience quicker fatigue.
and Strength
Strength: Sleep supports muscle recovery and repair, enabling the body to achieve maximum
strength during training and performance..