延长睡眠时间比正常或限制睡眠时间更能保持耐力表现。
Extended Sleep Maintains Endurance Performance Better than Normal or Restricted Sleep.
机构信息
School of Exercise and Nutrition Sciences, Institute for Physical Activity and Nutrition, Deakin University, Burwood, Victoria, AUSTRALIA.
Physical Education and Sports Science Academic Group, National Institute of Education, Nanyang University, SINGAPORE.
出版信息
Med Sci Sports Exerc. 2019 Dec;51(12):2516-2523. doi: 10.1249/MSS.0000000000002071.
PURPOSE
The cumulative influence of sleep time on endurance performance remains unclear. This study examined the effects of three consecutive nights of both sleep extension (SE) and sleep restriction (SR) on endurance cycling performance.
METHODS
Endurance cyclists/triathletes (n = 9) completed a counterbalanced crossover experiment with three conditions: SR, normal sleep (NS), and SE. Each condition comprised seven days/nights of data collection (-2, -1, D1, D2, D3, D4, and +1). Sleep was monitored using actigraphy throughout. Participants completed testing sessions on days D1-D4 that included an endurance time-trial (TT), mood, and psychomotor vigilance assessment. Perceived exertion (RPE) was monitored throughout each TT. Participants slept habitually before D1; however, time in bed was reduced by 30% (SR), remained normal (NS), or extended by 30% (SE) on nights D1, D2, and D3. Data were analyzed using generalized estimating equations.
RESULTS
On nights D1, D2, and D3, total sleep time was longer (P < 0.001) in the SE condition (8.6 ± 1.0, 8.3 ± 0.6, and 8.2 ± 0.6 h, respectively) and shorter (P < 0.001) in the SR condition (4.7 ± 0.8, 4.8 ± 0.8, and 4.9 ± 0.4 h) compared with NS (7.1 ± 0.8, 6.5 ± 1.0, and 6.9 ± 0.7 h). Compared with NS, TT performance was slower (P < 0.02) on D3 of SR (58.8 ± 2.5 vs 60.4 ± 3.7 min) and faster (P < 0.02) on D4 of SE (58.7 ± 3.4 vs 56.8 ± 3.1 min). RPE was not different between or within conditions. Compared with NS, mood disturbance was higher, and psychomotor vigilance impaired, after SR. Compared with NS, psychomotor vigilance improved after SE.
CONCLUSION
Sleep extension for three nights led to better maintenance of endurance performance compared with normal and restricted sleep. Sleep restriction impaired performance. Cumulative sleep time affects performance by altering the perceived exertion of a given exercise intensity. Endurance athletes should sleep >8 h per night to optimize performance.
目的
睡眠时长对耐力表现的累积影响尚不清楚。本研究考察了连续三个晚上延长睡眠时间（SE）和限制睡眠时间（SR）对耐力自行车运动表现的影响。
方法
耐力自行车运动员/三项全能运动员（n=9）完成了一项均衡交叉实验，包括三种条件：SR、正常睡眠（NS）和 SE。每种条件包括七天/晚上的数据采集（-2、-1、D1、D2、D3、D4 和+1）。整个睡眠过程中使用活动记录仪进行睡眠监测。参与者在 D1-D4 期间完成了耐力时间试验（TT）、情绪和精神运动警戒评估测试。在每次 TT 期间监测感知用力（RPE）。参与者在 D1 之前习惯地睡觉；然而，在 D1、D2 和 D3 晚上，睡眠时间分别减少 30%（SR）、保持正常（NS）或延长 30%（SE）。使用广义估计方程分析数据。
结果
在 D1、D2 和 D3 晚上，SE 条件的总睡眠时间更长（P < 0.001）（分别为 8.6 ± 1.0、8.3 ± 0.6 和 8.2 ± 0.6 h），而 SR 条件的睡眠时间更短（P < 0.001）（分别为 4.7 ± 0.8、4.8 ± 0.8 和 4.9 ± 0.4 h）与 NS（7.1 ± 0.8、6.5 ± 1.0 和 6.9 ± 0.7 h）。与 NS 相比，SR 第 3 天 TT 表现较慢（P < 0.02）（58.8 ± 2.5 比 60.4 ± 3.7 分钟），SE 第 4 天 TT 表现较快（P < 0.02）（58.7 ± 3.4 比 56.8 ± 3.1 分钟）。RPE 在不同条件之间或在同一条件内没有差异。与 NS 相比，SR 后情绪困扰增加，精神运动警觉受损。与 NS 相比，SE 后精神运动警觉改善。
结论
三个晚上的睡眠延长与正常和限制睡眠相比，更好地维持了耐力表现。睡眠限制会损害表现。累积睡眠时间通过改变感知的努力来影响运动表现的强度。耐力运动员应该每晚睡>8 小时，以优化表现。
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