Page 26 - Fully Equipped Playbook

RECOVERY
Did you know that if you’re not getting at least 6-7 hours of sleep at night, you are considered sleep deprived? Crazy stat. Even crazier, 2/3 of athletes report bad sleep the night before a competition. Been there, done that. There are a lot of reasons you may not be sleeping great. You can’t turn your brain off, you have to unwind after the adrenaline rush of a game, you’re anticipating the next day, you’re overly tired, too much caffeine, the list goes on. There may be more reasons you didn't sleep well than reasons you slept great!
So how does sleep deprivation affect someone, in particular you, the athlete? Mentally you may have decreased alertness, reaction time, and memory. As you well know, there’s not much time to react when a pitcher is throwing high 90’s or a comebacker is hit your way! Being mentally locked in is a must in baseball. What about physically? We’ve all felt the effects of bad sleep. Fatigue, low energy, but did you also realize it can impair your overall recovery. All of these side effects lead to a bigger risk of injury, a compromised immune system, and less HGH which is produced during deep sleep. Your body’s ability to produce HGH is key for recovery and muscle growth.
There have been many studies showing the importance of sleep, especially in baseball. In fact they directly correlate one’s longevity in the league with how "sleepy" they are. Check out sleepfoundation.org if you want more information. Of note from that study, “Players and their teams could benefit tremendously if a sleep specialist diagnoses and treats the condition causing a player to experience excessive daytime sleepiness.”- Chris Winter, Cleveland Sleep Specialist. That same study also found that as the season wore on, strike zone judgment got worse for most hitters. This was likely due to body and mind fatigue from day games, followed by night games, and not many days off. Sleep habits were off for the majority of those players, which caused this.
Consistent sleep of at least 8 hours a night will aid in your body’s recovery, therefore optimizing your performance. I can attest to this, it was amazing how quickly I recognized my brain functioning better because of consistent proper sleep. I was better focused, had faster reaction time, and a clear mind, not to mention my body was thanking me for the extra R&R.
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