Affects of Sleep Deprivation

Introduction 

In recent years, the realm of ultra-distance running has witnessed a surge in the availability and accessibility of races spanning distances exceeding 200 miles. Concurrently, the pursuit of Fastest Known Time (FKT) records on these arduous routes has also become more popular. As coaches and fitness professionals, it is incumbent upon us to broaden our purview, recognising the imperative of incorporating considerations related to sleep deprivation and its profound impact on our athletes' performance during these demanding races. 

Overview 

As coaches, we have learnt through time to treat each athlete and race individually. We have also become aware of changes needed to develop our athletes. As science develops and better methodologies progress, so too running plans have changed and improved and we now regularly add in and see the benefits of strength or cross training. Even more recently, mind-set and sport psychology have become a function of our training. [1] 

I will discuss the various symptoms of sleep deprivation and how as coaches we can help provide advice to our athletes and how, if possible, we can mitigate some or all of the risks posed. 

Increased Pain Sensitivity

Sleep deprivation increases pain sensitivity. [2] This will have a compounded effect on athletes due to the stress already put on the body through endurance racing.  Pain from ailments (muscle soreness, blisters etc.) may be more intense and those that could normally be ignored or dealt with easily through well trained methods can feel more intense and become race ending.  

Decreased Cognitive Performance

“There are many unanswered questions regarding both the functions of sleep and the effects of sleep loss. Sleep is considered to be important to body restitution. People who are exposed to sleep loss usually experience a decline in cognitive performance and changes in mood” [3]

Vast mood swings and impaired decision making may also present in athletes suffering from sleep deprivation. [4] 

Hallucinations

“Prolonged sleep deprivation can lead to hallucinations” [5] “Many runners experience hallucinations while they are deep in the throes of sleep deprivation, and a quick dirt nap can help runner’s temporarily stop the hallucinations.” [6] This can be particularly challenging for runners navigating technical terrain during the night.  There is both anecdotal evidence from multiple athletes as well as research that show that these hallucinations can also vary considerably.  From visual distortions, somatosensory changes and, in some cases, frank hallucinations, “I saw four or five huge machine like creatures. They had red eyes and massive scissors for hands” [4]

Severe Fatigue

Extreme fatigue can make it difficult to stay awake, let alone run for extended periods. Runners may experience micro sleeps, where they briefly nod off while moving.

Emotional Instability

Sleep deprivation can intensify mood swings, leading to extreme emotional highs and lows. [4] [7] [8]

Digestive Issues

Alongside just endurance running, sleep deprivation will distort the Circadian rhythm and can also disrupt the gut clock and digestive system, leading to nausea, vomiting, and other gastrointestinal problems. [9] 

Longer Recovery Period

The physical toll of ultra-endurance races is already significant, but sleep deprivation can prolong the recovery period, making it more challenging to return to training and racing. [10] 

Increased Risk of Injury

As previously discussed, a reduction in coordination and impaired motor skills can lead to a higher risk of tripping, falling, or other accidents. 

Mitigations

While it may be challenging to directly address these factors through coaching, there are alternative methods to consider. Focusing on an athlete's mindset and understanding their "reason why" can be powerful tools for enhancing motivation and determination. However, it's equally important to exercise caution and be mindful of the limits of physical endurance to prevent potential injuries, which requires a deep understanding of our athletes.   

Developing pain and discomfort endurance can be achieved through various methods, such as exposing oneself to cold conditions and training without gloves in chilly weather. Moreover, resisting the urge to shift positions throughout the day so that you stay uncomfortable for a little while longer. can help build pain tolerance. [11]

To address the challenges of reduced cognitive function and differing emotional states, several practical methods can be employed. Implementing a checklist for aid stations ensures that nothing crucial is overlooked, while clear equipment labelling, and a well-defined support crew plan can significantly boost operational efficiency. Establishing a specific communication code or phrase between the crew/coach and athlete can also aid when things get emotionally charged and coaches or crew need to take over. 

Running with pacers or crew members can help reduce the risk of injuries and extend an athlete's alertness during demanding segments of an event. 

Incorporating short naps, although less restorative than longer sleep, can quickly rejuvenate a fatigued runner. It's imperative that these naps occur in a secure environment, with athletes ensuring they stay warm during breaks. Consuming a small meal before napping can aid digestion, and some sources recommend pre-nap caffeine intake, allowing it to kick in upon awakening for further revitalisation. [6] 

The increased need for recovery should be a cornerstone of future training plans, involving a gradual reintegration of athletes into a structured training schedule while safeguarding against pushing them too hard too soon.  As ever, encouraging athletes to adopt a comprehensive approach to their physical preparation, including a well-structured strength and conditioning program and frequent flexibility sessions, can help mitigate injury risks.  

Conclusion 

Whilst various training methods can help develop, build, and improve our athletes, it is difficult to simulate sleep deprivation. It is also difficult to model the effects that this deprivation can have from race to race and athlete to athlete. It's important for ultra-endurance runners to have a well-thought-out race plan that includes strategies for managing sleep deprivation, as this can be a critical factor in completing such races successfully.

Adopting a strategy to “bank sleep” prior to the event has also been shown to have value. [12]

Knowing the symptoms and having an ability to share knowledge of what to expect and offer guidance on how to mitigate the effects can make us more rounded coaches. By employing strategies such as strategic napping during races, caffeine intake, and mental techniques to stay alert and focused our athletes will have a higher success rate. [6]

Additionally, post-race recovery and rest are crucial to allow the body and mind to fully recover from the physical and sleep deprivation-related stresses of the race.

References

[1]

D. J. Ross, "Sports Psychology Specialization Course," UESCA, 2023.

[2]

C. Clinic, "Sleep Deprivation," [Online]. Available: https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation. [Accessed 22 September 2023].

[3]

P. A. a. P. Polo-Kantola, "Sleep deprivation: Impact on cognitive performance," National Libary of Medicine, 2007. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/. [Accessed 23 September 2023].

[4]

A. Bailey, "UNTIL YOU'RE BROKEN, YOU DON'T KNOW WHAT YOU'RE MADE OF: TAKING THE RIDE OF MY LIFE ON THE WILD HORSE 200," 11 4 2023. [Online]. Available: http://www.alliebailey.co.uk/alliebruns/2023/4/10/wild-horse-200. [Accessed 22 9 23].

[5]

V. C. A. A. a. J. D. B. Flavie Waters, "Severe Sleep Deprivation Causes Hallucinations and a Gradual Progression Toward Psychosis With Increasing Time Awake," 10 July 2018. [Online]. Available: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6048360/. [Accessed 01 September 2023].

[6]

A. Clark, "200+ Mile Sleep Strategies: Dirt Napping 101," 07 August 2023. [Online]. Available: https://www.trailrunnermag.com/training/200-mile-sleep-strategies/. [Accessed 10 September 2023].

[7]

"Mood and Sleep," Beeter Health Channel, 8 11 2022. [Online]. Available: https://www.betterhealth.vic.gov.au/health/healthyliving/Mood-and-sleep. [Accessed 5 10 2023].

[8]

D. o. S. Medicine, "Sleep and Mood," Harvard Medical School, 01 10 2021. [Online]. Available: https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-87#:~:text=Sleep%20and%20mood%20are%20closely,such%20as%20anxiety%20or%20depression.. [Accessed 5 10 2023].

[9]

G. A. F. Xue Liang, "Timing the Microbes: The Circadian Rhythm of the Gut Microbiome," SAGE Journals, vol. 32, no. 6, 2017.

[10]

D. A. R. Rob Newsom, "Sleep Debt: The Hidden Cost of Insufficient Rest," Sleep Foundation, 5 Oct 2023. [Online]. Available: https://www.sleepfoundation.org/how-sleep-works/sleep-debt-and-catch-up-sleep#references-78818. [Accessed 15 10 2023].

[11]

J. Koop, UESCA, [Online]. Available: https://uesca.com/courses/uesca-ultrarunning-coach-certification/. [Accessed 01 07 2022].

[12]

A. Hodges, "How to “Bank” Sleep Before Your Next Ultramarathon," Training Peaks, [Online]. Available: https://www.trainingpeaks.com/blog/should-you-bank-sleep-for-ultramarathon/. [Accessed 05 09 2023].