SLEEP HYGIENE AND RECOVERY

Importance of melatonin and rest routines.

Recovery is not passive; it requires active management of biological rhythms. Melatonin is the master regulator of the internal clock and its natural production must be protected.

To optimize performance, athletes should establish wind-down routines that prepare the nervous system for sleep, moving away from cognitive and light hyperstimulation before bedtime.

A cyclist in a grand tour stage race must prioritize his sleep hygiene as much as his nutrition.

A proper routine would involve turning off electronic devices 90 minutes before bedtime, keeping the room cool and dark, and perhaps engaging in low-intensity activities such as physical reading or gentle stretching.

These environmental cues allow melatonin to increase naturally, facilitating restorative sleep that repairs muscle damage and consolidates the day's motor learning.

Relationship between sleep deprivation and vulnerability to anxiety

There is a bidirectional link between sleep and mental health. Sleep deprivation not only causes physical fatigue, but drastically reduces emotional resilience, making the athlete more vulnerable to anxiety and depression.

A tired brain is less able to regulate negative emotions, leading to increased irritability and a magnified perception of stress.

Imagine a college student-athlete trying to balance final exams and competition season. To accomplish it all, he reduces his hours of sleep to five per night.

This chronic sleep debt elevates his basal cortisol levels and alters his emotional processing.

Minor situations, such as a coach's correction, that rested he would manage well, now trigger a disproportionate anxiety response or emotional meltdown.

Lack of sleep has eroded his psychological "armor," putting him at risk for burnout or anxiety crisis.

Summary

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