1. Exercise and Sleep
How Does Exercise Performance Effect our Sleep Performance and Vice Versa

2. Effect of Resistance Exercise Timing on Sleep
Part 1
Effect of Resistance Exercise Timing on Sleep

3. What are they Testing for.
There have been studies that have looked at the effects of Endurance Exercise timing on sleep however there haven’t been any studies on Resistance Exercise timing on Sleep.
What are they Measuring Sleep onset latency, time in REM, Time in NREM, And wake time after sleep onset.

4. Methods Five Visits over a two week period
Visits included a First testing session to establish baseline Anthropmetric and Cardiovascular parameters and to familiarize Participants with equipment.
During the second visit the Participants were tested to determine the weights that should be used in the experiment.
Visits 3,4,5 were for exercising at one of the three prescribed time of day.

5. Subjects
Normotensive to Pre-Hypertensive nonsmokers between the ages of were recruited from the student population at Appalachian State University
The participants where sedentary to recreationally active defined by no more than 150 min of any mode of structured exercise in a week.
Additional inclusion Criteria: no orthopedic limitations to exercise, no history of CVD, not taking any blood pressure or sleeping Medications or asprin therapy

6. Instruments Foot to Foot bioelectrical impedance Tanita scale
Ambulatory wireless sleep-monitoring Headband(Zeo Sleep Manager)
Oscar 2 ambulatory blood pressure monitor

7. Zeo Sleep Manager, Oscar 2 ambulatory blood pressure monitor

8. Timing
The workouts were conducted at three different times of the day 07:00, 13:00, 19:00 Hours
During the Study each of the Participants would work out one day at each of the times.

9. Results
Analysis of the sleep data revealed significant alterations to SOL, times woken and Waso.

10. Time to sleep onset (SOL)
There are differences between the three times of exercise and sleep onset however it appears that all three times of exercise result in a faster sleep onset than the control.
Why could this be?

11. Number of Times Woken
Times woken through the night is also less for all three workout time conditions than the control.
Why could this be?

12. Time in Wake
The time in wake is also less compared to the control but what I found interesting is that the 1P condition led to more time awake than the other two even though it is not significant.
Why would there be less time in wake and why would the 1P condition lead to a higher amount of time awake?

13. Mean Nocturnal blood pressure

14. Mean Nocturnal blood pressure cont.
What I found interesting here is that the average blood pressure for these individuals is higher when they workout compared to the control, however, the differences were not significant.
Why would this be? Is EPOC a part of the answer or is muscle repair a more significant factor? Could intensity of the exercise be changed to elicit a greater effect?

15. Part 2
Acute Effects of 24 hr Sleep loss on the performance of National Caliber Male Collegiate Weightlifters.

16. Why look at Acute Effects
We know that chronic sleep loss has an effect on many things including athletic performance, but what about acute sleep loss?
Collegiate athletes have many things that can affect there sleep schedule. In general college students are the most sleep deprived people, and even more so college athlete are more likely to have sleep deprivation than a normal college student.
Things that can cause acute sleep lost for a college athlete: cramming for a test, travel across time zones, nervous anticipation prior to a competition. This list is by no means complete.

17. Subjects
There were 9 participants all of which were national-caliber male weightlifters who were in the middle of a strength phase of a periodized training program.
They were all volunteers and had a minimum of one year of training experience with Olympic style lifts.

18. What are the Olympic style lifts
Snatch
Clean and Jerk
Front squat

19. Experimental Protocol
Preliminary Testing
During the first testing session the subjects had their Height, body mass, and body composition assessed
Height was measured to the nearest 0.1 cm using a stadiometer
Body mass was measured to the nearest 0.1 kg using an electronic scale
Body composition was measured using a 7 site skinfold analysis performed by the same person for each subject.

20. Exercise tests
The subjects performed the Snatch, clean and jerk, and front squat in that order using standard methods and maximums were determined via the use of a modified 1RM protocol.

21. Intra-experimental logs
Each subject was required to keep a sleep log and training log.
The training logs recorded training volume, intensity and exercise undertaken during the week the week prior to each experimental condition.
To make the training logs richer the researchers helped the athletes with their training
The sleep log required the subjects to record duration and quality of sleep for the 4 days prior to each testing session.

22. Experimental treatments
On the day preceding each experimental session, subjects were instructed to refrain from any strenuous activity and to consume the foods the generally eat as indicated in their dietary log.
For the second testing session, subjects were notified the day before at 15:00 hours as to which testing session they were randomly selected to perform.

23. Subjects not assigned to experimental treatment
Slept at home
Instructed to go to sleep at 24:00 and wake at 08:00

24. Subjects selected or the experimental treatment
Required to report to the Laboratory at 23:30
Quarantined in the lab and watched by staff
Kept awake by reading, TV, computer, conversation, video and card games
Strictly monitored so that there was no eating, napping, consumption of alcohol or caffeine
Any subjects that didn’t meet the restrictions were pulled from the session

25. Psychological Assessments
Subjects reported to the lab at 08:30
Prior to exercise the subjects were instructed to sit in a chair while their Subjective sleepiness and profile of mood states (POMS) were recorded

26. Testing
Exercise began at 09:00 the subjects performed warm up sets at light weights and then they began the workout protocol
The subjective sleepiness and (POMS) was recorded again right after the workout

27. Hormonal Analyses Procedure
When subjects reported to the lab they were to sit quietly for 15 min and then a 10ml blood draw was performed from an antecubital vein.
10ml blood draws were performed prior to exercise, immediately following exercise and 1hr post exercise.
The subjects were only allowed to drink water during the workout and for the 1hr period following the workout.

28. Hormonal Analyses What was measured
Immediately after each blood draw Hematocrit was measured with standard procedures
The hematocrit values were then used to estimate the plasma volume shift.
The Vacutainer with the remaining blood was placed in an IEC Centra MP4 centrifuge to get samples that could be used for analysis of testosterone, cortisol and the calculation of the testosterone/cortisol ratio

29. Results

30. Results cont.

31. Results Cont.

32. Findings
The Primary finding of this study is that 24 hours of sleep loss does not affect weightlifting performance during a high intensity training session.
Psychological motivation is a bigger factor in these situations than the physiological effects of the sleep loss.

33. Impact of sleeping with reduced glycogen stores in triathletes
Part three
Impact of sleeping with reduced glycogen stores in triathletes

34. Participants 21 trained male participants Volunteered for the study.
They had to be healthy, years old, been involved in endurance training and competition for at least 2 years, trained at least ten hours a week including several moderate to high intensity training sessions per week.

35. Study Design

36. Training Protocol
The program lasted six weeks but was split into two parts.
The first part was 3 weeks long and the participants completed their regular training routine.
The second Part; n=10 did sleep normal and n=11 did sleep low
What is Sleep Low? Sleeping low consists of training in the evening followed by an overnight fast and then training again the following morning to accentuate the glycogen deprivation without altering Exercise intensity.

37. Nutritional protocol

38. Measurements VO2 max and performance Tests
Blood collection and Analysis
Saliva Collection and Analysis
Illness symptoms
Sleep Monitoring

39. Results
Effects on chronometric performance on the 10km (6.2mi) running race
The SL group showed improvements in this race while the Control group showed no difference

40. Results Cont.
Effects on dietary patterns over the experimental protocol
The macronutrient intake significantly changed from phase 1 to phase 2, mainly with an increase in carbohydrate and protein intake between phase 1 and phase 2 without significant changes in energy intake.

41. Actual Sleep Duration (hh:mm:ss)

42. Sleep Efficiency (%)

43. Sleep Fragmentation Index (%)

44. What have learned from all of this
Exercise timing can have an effect on your sleep and mostly for the better.
24 hours of sleep loss will not effect power and strength performance in weightlifters if they are in the right mindset.
Sleeping low can have a significant impact on improving your 10km run time without really affecting your sleep.
Sleep is an important thing for athletes to consider when building training plans and sleep should also be in a coaches mind when they are evaluating performance.

45. Concerns, snide remarks
Questions?
Concerns, snide remarks