國際時事跟讀VIP Ep.K889: 奧運選手與睡眠：巔峰表現的秘密 Olympic Athletes and Sleep: The Secret to Peak Performance

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國際時事跟讀VIP Ep.K889: Olympic Athletes and Sleep: The Secret to Peak Performance


Highlights 主題摘要：

• Quality sleep significantly impacts athletic performance, affecting reaction time, accuracy, strength, and endurance. Even a 1% improvement from better sleep could turn fourth-place finishes into gold medals at Olympic events.
• Many elite athletes now incorporate sleep into their training regimens, with some teams going as far as bringing their own bedding to competitions to ensure consistent sleep quality.
• An athlete's circadian rhythm can greatly influence performance. Personalizing training and sleep routines according to an individual's internal clock could potentially improve overall athletic performance by up to 26%.

Sleep plays a crucial role in an athlete's performance, especially for those competing at the Olympic level. While rigorous training and proper nutrition are well-known factors in athletic success, the importance of quality sleep is often overlooked. This article explores how Olympic athletes approach sleep and how it affects their performance.

睡眠對運動員的表現起著關鍵作用，尤其是對那些參加奧運級別競賽的選手而言。雖然嚴格的訓練和適當的營養是運動成功的眾所周知因素，但優質睡眠的重要性卻常被忽視。本文探討奧運選手如何看待睡眠以及它如何影響他們的表現。

The impact of sleep on athletic performance is significant. Research shows that poor sleep can negatively affect an athlete's reaction time, accuracy, strength, and endurance. For example, at the 2008 Beijing Olympics, a mere 1% improvement could have turned fourth-place finishes into gold medals in several events. Recognizing this, many elite athletes now incorporate sleep into their training schedules. Some teams, like British Cycling, even bring their own pillows and mattresses to competitions to ensure consistent sleep quality. US Olympic gold medal-winning sprinter Gabby Thomas has described how prioritizing sleep has helped her become one of the best runners in the world.

睡眠對運動表現的影響是顯著的。研究表明，睡眠不足可能對運動員的反應時間、準確性、力量和耐力產生負面影響。例如，在 2008 年北京奧運上，僅僅 1% 的進步就可能將第四名的成績轉變為金牌。認知到這點，許多頂尖運動員現在將睡眠納入他們的訓練計劃。一些團隊，如英國自行車隊，甚至在比賽時攜帶自己的枕頭和床墊，以確保睡眠品質的一致性。美國奧運金牌短跑選手加布里埃爾·托馬斯描述了優先考慮睡眠如何幫助她成為世界上最優秀的跑者之一。

Studies have demonstrated the benefits of proper sleep for athletes. Stanford University researchers found that basketball players who spent at least 10 hours in bed per night improved their sprint times and shooting accuracy while decreasing fatigue. Other research has shown that sleep restriction can decrease joint coordination and jumping ability. For ultramarathon runners, pre-competition sleep accounted for about one-third of the variation in their performance. These findings highlight that sleep is as important as training and diet for athletic success.

研究已經證明了適當睡眠對運動員的益處。史丹佛大學的研究人員發現，每晚至少在床上待 10 小時的籃球運動員改善了他們的衝刺時間和投籃準確度，同時減少疲勞。其他研究表明，睡眠限制可能降低關節協調性和跳躍能力。對於超馬跑者來說，比賽前的睡眠約佔其表現變化的三分之一。這些發現強調了睡眠與訓練和飲食同等重要，對運動員的成功至關重要。

Despite the importance of sleep, many Olympic athletes struggle to get enough rest, especially before competitions. Factors such as early morning training sessions, unfamiliar sleeping environments, jet lag, and performance anxiety can all contribute to sleep disturbances. Studies report that 50-78% of elite athletes experience sleep disturbance, with 22-26% suffering from highly disturbed sleep. To combat these issues, athletes and their coaches are developing strategies to improve sleep quality. These include maintaining consistent sleep schedules, creating optimal sleeping environments, limiting electronic device use before bedtime, and even using specialized sleep pods. Some athletes are also experimenting with "sleep banking" – getting extra sleep before anticipated periods of sleep deprivation – and strategic napping to boost alertness and reduce fatigue.

儘管睡眠如此重要，許多奧運選手仍然難以獲得足夠的休息，尤其是在比賽之前。諸如清晨訓練、陌生的睡眠環境、時差反應和表現焦慮等因素都可能導致睡眠障礙。研究報告指出，50-78% 的頂尖運動員經歷睡眠障礙，其中 22-26% 遭受嚴重的睡眠干擾。為了解決這些問題，運動員和他們的教練正在開發策略來改善睡眠品質。這些包括保持一致的睡眠時間表、創造最佳睡眠環境、限制睡前使用電子設備，甚至使用專門的睡眠艙。一些運動員也在嘗試「睡眠儲備」——在預期會睡眠不足的時期之前多睡一些——以及策略性小睡來提高警覺性並減少疲勞。

Recent research has also shown that an athlete's circadian rhythm can impact their performance. Being a "night owl" or a "morning lark" can affect when an athlete performs best. A study with field hockey players found up to a 26% difference between their best and worst performance times throughout the day. This suggests that personalizing training and sleeping routines according to an athlete's internal clock could potentially improve overall performance. As the science of sleep in sports continues to evolve, more athletes and teams are likely to prioritize sleep as a key component of their training regimens, seeking that crucial edge that separates champions from competitors in the world of elite sports.

最新研究還表明，運動員的晝夜節律可能影響其表現。作為「夜貓」或「早鳥」可能影響運動員表現最佳的時間。一項針對曲棍球運動員的研究發現，他們全天最佳和最差表現時間的差異可達 26%。這表明，根據運動員的內部生理時鐘來個人化訓練和睡眠常規可能會提高整體表現。隨著運動睡眠科學的不斷發展，越來越多的運動員和團隊可能會將睡眠作為訓練方案的關鍵組成部分，尋求在精英運動世界中將冠軍與競爭者區分開來的關鍵優勢。

Keyword Drills 關鍵字：

1. Overlooked (O-ver-looked): While rigorous training and proper nutrition are well-known factors in athletic success, the importance of quality sleep is often overlooked.
2. Endurance (En-dur-ance): Research shows that poor sleep can negatively affect an athlete's reaction time, accuracy, strength, and endurance.
3. Ultramarathon (Ul-tra-ma-ra-thon): For ultramarathon runners, pre-competition sleep accounted for about one-third of the variation in their performance.
4. Disturbance (Dis-turb-ance): Factors such as early morning training sessions, unfamiliar sleeping environments, jet lag, and performance anxiety can all contribute to sleep disturbances.
5. Deprivation (De-pri-va-tion): Some athletes are also experimenting with "sleep banking" – getting extra sleep before anticipated periods of sleep deprivation – and strategic napping to boost alertness and reduce fatigue.

Reference article: https://www.bbc.com/future/article/20240809-how-to-sleep-like-an-olympic-athlete