Effect of Time of Day and Partial Sleep Deprivation on Short‐Term, High‐Power Output

Sleep, circadian rhythms, and athletic performance

Sleep deprivation and time of day are both known to influence performance. A growing body of research has focused on how sleep and circadian rhythms impact athletic performance. This review provides a systematic overview of this research. We searched three different databases for articles on these issues and inspected relevant reference lists. In all, 113 articles met our inclusion criteria. The most robust result is that athletic performance seems to be best in the evening around the time when the core body temperature typically is at its peak. Sleep deprivation was negatively associated with performance whereas sleep extension seems to improve performance. The effects of desynchronization of circadian rhythms depend on the local time at which performance occurs. The review includes a discussion of differences regarding types of skills involved as well as methodological issues.

Is there a diurnal variation in repeated sprint ability on a non-motorised treadmill?

In active males, muscle force production and short-term (<6 s) anaerobic performance are significantly greater in the evening compared with the morning. This diurnal variation is attributed to motivational, peripheral and central factors, and possibly the higher core and muscle temperatures observed in the evening. However, little is known regarding whether diurnal variation on a treadmill also exists in team-sport specific tests of repeated sprint ability (RSA), as would be relevant to football, for example. A controlled laboratory protocol using a non-motorised treadmill has been used to investigate whether daily variation in RSA is present in highly motivated athletes. Twenty active males (mean ± SD: age, 21.0 ± 2.2 yrs; maximal oxygen uptake ([Formula: see text] max), 60.8 ± 4.8 ml kg min(-1); body mass, 77.02 ± 10.5 kg and height, 1.79 ± 0.07 m) volunteered and completed two sessions counterbalanced in order of administration (separated by >48 h): a morning (M, 07:30 h) and evening (E, 17:30 h) session. Both sessions included a 5-min active warm-up on a motorised treadmill at 10 km h(-1) followed by three task-specific warm-up sprints at 50%, 70% and 80%, respectively, on a non-motorised treadmill. During each trial, 10 × 3 s repeated sprints with 30 s recoveries were performed on the non-motorised treadmill. Rectal (Trec) and muscle temperature measurements (Tm) were taken after subjects had reclined for 30 min at the start of the protocol, and again after the active warm-up. Values of heart rate, thermal comfort (TC), rating of perceived exertion (RPE) and effort were measured throughout. Blood samples were taken at rest, after the sprints and 5-min post sprints. Data were analysed using a GLM with repeated measures. Trec and Tm values were higher at rest in the evening than the morning (0.46 °C and 0.57 °C, respectively, p < 0.05). Distance covered, peak power, average power, peak velocity and average velocity all showed significantly higher values in the evening compared with the morning (a range of 3.3-8.3%, p < 0.05), with peak power displaying a statistical trend (0.10 > p > 0.05). All subjects reported maximal values for "effort" for each sprint. There were significant positive correlations between Trec and Tm, Trec and RPE, TC and all measures of RSA performance. However, there was no correlation between fatigue index for peak power output or peak velocity and Trec. In summary, in this population of motivated subjects, time-of-day effects were seen in resting Trec and Tm values and all performance measures of RSA, in partial agreement with past research. The diurnal variation in Trec and Tm cannot fully explain time-of-day oscillations in RSA on a non-motorised treadmill. Although central temperature may provide some endogenous rhythm to human performance, the causal link seems to be due to a multiplicity of components and mechanisms.

Morning-evening differences in response to exhaustive severe-intensity exercise

The aim was to investigate the effect of time of day on 4 variables that are related to sport performance. Twenty healthy young men (mean ± SD: 22 ± 3 years, 1.78 ± 0.08 m, 72.0 ± 7.0 kg) performed exhaustive severe-intensity cycle ergometer tests at 278 ± 35 W (3.8 ± 0.4 W·kg(-1)) in the morning (between 0630 h and 0930 h) and in the evening (between 1700 h and 2000 h). Despite that gross efficiency was lower in the evening (estimated oxygen demand was 6% higher, P < 0.05), time to exhaustion was 20% greater (P < 0.01) in the evening (329 ± 35 s) than in the morning (275 ± 29 s). Performance in the evening was associated with a 4% higher (P < 0.01) maximal oxygen uptake (54 ± 7 mL·kg(-1)·min(-1) vs. 52 ± 6 mL·kg(-1)·min(-1), for the evening and the morning, respectively) and a 7% higher (P < 0.01) anaerobic capacity (as reflected by maximal accumulated oxygen deficit: 75 ± 9 mL·kg(-1) vs. 70 ± 7 mL·kg(-1), for the evening and the morning, respectively). In addition, oxygen uptake kinetics was faster in the evening, which resulted in slower utilization of the anaerobic reserves. It is concluded that modest morning-evening differences in maximal oxygen uptake, anaerobic capacity, and oxygen uptake kinetics conflate to produce a markedly longer performance in the evening than in the morning. Time of day must be considered for exercise testing and perhaps for exercise training.

Effects of partial sleep deprivation on proinflammatory cytokines, growth hormone, and steroid hormone concentrations during repeated brief sprint interval exercise

The purpose of this study was to evaluate the effects of partial sleep deprivation (PSD) on circulating concentrations of interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α) in relation to the secretory profiles of growth hormone (GH), cortisol, and testosterone during a repeated brief sprint interval exercise. Thirty healthy football players (mean age: 21.1 [range: 18-24] years; body mass index [BMI]: 22.6 [range: 18.47-24.46] Kg/m(2)) completed two test sessions at 08:00 h, one scheduled after a baseline night (bedtime: from 22:30 to 07:00 h) and the other after a PSD night caused by an early awakening (bedtime: from 22:30 to 03:00 h). During each session, participants performed 4 × 250-m run on a treadmill at a constant intensity of 80% of the personal maximal speed with a 3-min recovery in between. Tests session were performed at 08:00 h. Blood samples were collected before, immediately after the first and the fourth 250-m run, and 60 min after the exercise. The results showed that cortisol concentrations were not affected by the PSD. However, GH and testosterone concentrations were higher (p < .05) 60 min after the exercise during PSD in comparison with baseline. Likewise, plasma concentrations of IL-6 and TNF-α were higher (p < .05) after PSD during the exercise (i.e., the first and the fourth run) and remained elevated during the recovery period (i.e., 60 min after the exercise). In conclusion, these results showed that sleep restriction increases the proinflammatory cytokine, GH, and testosterone concentrations after physical exercise but did not affect the cortisol responses.

The effect of training at a specific time of day: a review

This article focuses on physical performances after training at a specific time of day. To date, although the effect of time of day on aerobic performances appears to be equivocal, during anaerobic exercises, the effect of time of day has been well established with early morning nadirs and peak performances in the late afternoon. These diurnal rhythms can be influenced by several factors such as the regular training at a specific time of day. Indeed, regular training in the morning hours may increase the lower morning performances to the same or even higher level as their normal diurnal peak typically observed in the late afternoon by a greater increase of performance in the evening. However, regular training in the evening hours may increase the morning-evening (i.e., amplitude of the rhythm) difference by a greater increase of performance in the late afternoon. Therefore, adaptations to training are greater at the time of day at which training is regularly performed than at other times. Nevertheless, although modifications in resting hormones concentrations could explain this time-of-day specific adaptations, precise information on the underlying mechanisms is lacking.

Diurnal variations in physical performances related to football in young soccer players

PURPOSE

This study investigated the effects of time-of-day on aerobic and anaerobic performances during the Yo-Yo, repeated sprint ability (RSA) and the Wingate tests in young soccer players.

METHODS

In a counterbalanced and a random order, twenty junior male soccer players completed the Yo-Yo, the RSA, and the Wingate tests at two different times-of-day: 07:00 and 17:00 h. During the Yo-Yo test, the total distance (TD) covered and the estimated maximal aerobic velocity (MAV) were determined. The peak power (PP) during each sprint, the percentage of decrement of PP (PD) and total work (Wtotal) during the RSA test were, also, measured. In addition, during the Wingate test, the peak (P(peak)) and mean (P(mean)) powers were recorded.

RESULTS

During the Wingate test, P(peak) and P(mean) were significantly higher at 17:00 than 07:00 h (P<0.05) with diurnal gains of 3.1±3.6 and 2.9±3.5% respectively. During the RSA test, PP during the first two sprints, Pdec and Wtotal were, also, higher in the evening (P<0.05) with amplitudes of 4.8±4.6, 3.1±3.0, 13.1±32.1, and 4.1±2.5% respectively. Likewise, TD and MAV during the Yo-Yo test were higher at 17:00 than 07:00 h with diurnal gains of 13.1±10.7 and 4.2±3.3 respectively.

CONCLUSIONS

The present study confirms the daily variations of both aerobic and anaerobic performances during the Yo-Yo, the RSA, and the Wingate tests in trained young Tunisian soccer players.

Effects of morning caffeine' ingestion on mood States, simple reaction time, and short-term maximal performance on elite judoists

PURPOSE

The purpose of the present study was to evaluate the ergogenic effect of caffeine ingestion on mood state, simple reaction time, and muscle power during the Wingate test recorded in the morning on elite Judoists.

METHODS

TWELVE ELITE JUDOISTS (AGE: 21.08 ± 1.16 years, body mass: 83.75 ± 20.2 kg, height: 1.76 ±6.57 m) participated in this study. Mood states, simple reaction time, and muscle power during the Wingate test were measured during two test sessions at 07:00 h and after placebo or caffeine ingestion (i.e. 5 mg/kg). Plasma concentrations of caffeine were measured before (T0) and 1-h after caffeine' ingestion (T1) and after the Wingate test (T3).

RESULTS

Our results revealed an increase of the anxiety and the vigor (P<0.01), a reduction of the simple reaction time (P<0.001) and an improvement of the peak and mean powers during the Wingate test. However, the fatigue index during this test was unaffected by the caffeine ingestion. In addition, plasma concentration of caffeine was significantly higher at T1 in comparison with T0.

CONCLUSIONS

In conclusion, the results of this study suggest that morning caffeine ingestion has ergogenic properties with the potential to benefit performance, increase anxiety and vigor, and decrease the simple reaction time.

The effect of ramadan fasting on physical performances, mood state and perceived exertion in young footballers

Purpose

This study was designed to assess the effects of Ramadan fasting on the profile of mood state and perceived exertion in young soccer players and aerobic and anaerobic performances during the Yo-Yo, repeated sprint ability (RSA) and the Wingate tests.

Methods

Twenty junior male soccer players completed the Yo-Yo, the RSA, and the Wingate tests on three different occasions: one-week before Ramadan (BR), the second week (SWR) and the fourth week (ER) of Ramadan. The total distance (TD) covered and the estimated maximal aerobic velocity (MAV) during the Yo-Yo test were recorded. During the RSA test, peak power (PP) during each sprint, the percentage of decrement of PP (PD) and total work (Wtotal) were calculated. During the Wingate test, peak (P_peak) and mean (P_mean) powers and fatigue index (FI) were recorded.

Results

TD and MAV (P=0.01) during the Yo-Yo test and PP (P=0.01, P=0.004, P=0.001, P=0.01, P=0.03 for sprints 1, 2, 3, 4, and 5, respectively) and Wtotal (P=0.02) during the RSA test were significantly higher during BR than ER. Furthermore, muscle fatigue during the RSA test increased significantly from BR to ER (P=0.01). P_peak and P_mean during the Wingate test decreased significantly from BR to SWR and ER (P<0.0005). FI was higher during SWR (P=0.001) and ER (P<0.0005) than BR. In addition, rating of perceived exertion scores and fatigue estimated by the profile of mood state questionnaire were higher during Ramadan in comparison with BR.

Conclusions

The present study suggests that both aerobic and anaerobic performances during the Yo-Yo, the RSA and the Wingate tests were affected by Ramadan fasting in young soccer players.

The effects of Ramadan intermittent fasting on athletic performance: recommendations for the maintenance of physical fitness

The behavioural modifications that accompany Ramadan intermittent fasting (RIF) are usually associated with some alterations in the metabolic, physiological, and psychological responses of athletes that may affect sport performance. Muslim athletes who are required to train and/or compete during the month-long, diurnal fast must adopt coping strategies that allow them to maintain physical fitness and motivation if they are to perform at the highest level. This updated review aims to present the current state of knowledge of the effects of RIF on training and performance, focusing on key-factors that contribute to the effects of Ramadan on exercise performance: energy restriction, sleep deprivation, circadian rhythm perturbation, dehydration, and alterations in the training load. The available literature contain few studies that have examined the effects of RIF on physical performance in athletes and, to date, the results are inconclusive, so the effects of RIF on competition outcomes are not at present wholly understood. The diverse findings probably indicate individual differences in the adaptability and self-generated coping strategies of athletes during fasting and training. However, the results of the small number of well-controlled studies that have examined the effects of Ramadan on athletic performance suggest that few aspects of physical fitness are negatively affected, and where decrements are observed these are usually modest. Subjective feelings of fatigue and other mood indicators are often cited as implying additional stress on the athlete throughout Ramadan, but most studies show that these factors may not result in decreases in performance and that perceived exercise intensity is unlikely to increase to any significant degree. Current evidence from good, well-controlled research supports the conclusion that athletes who maintain their total energy and macronutrient intake, training load, body composition, and sleep length and quality are unlikely to suffer any substantial decrements in performance during Ramadan. Further research is required to determine the effect of RIF on the most challenging events or exercise protocols and on elite athletes competing in extreme environments.

The effect of training at the same time of day and tapering period on the diurnal variation of short exercise performances

The purpose of this investigation was to assess the effects of training and tapering at the same time of the day on the diurnal variations of short exercise performances. Thirty-one physically active men underwent 12 weeks of lower-extremity resistance training and 2 weeks of tapering. These subjects were matched and randomly assigned to a morning training group (MTG, training times 0700-0800 hours, n = 10), an evening training group (ETG, training times 1700-1800 hours, n = 11), and a control group (CG, completed all tests but did not train, n = 10). Muscular strength and power testing was conducted before (T0) and after 12 weeks of training (T1) and after 2 weeks of tapering (T2) in the morning (0700-0800 hours) and in the evening (1700-1800 hours). All morning and evening tests were performed in separate sessions (minimum interval = 36 hours) in a randomized design. In T0, the oral temperature and performances during the Wingate, vertical jump (squat jump and countermovement jump), and maximal voluntary contraction tests were higher in the evening than in the morning for all the groups. In T1, these diurnal variations were blunted in the MTG and persisted in the ETG and CG. In T2, the 2 weeks of tapering resulted in further time of day-specific adaptations and increases in short-term maximal performances. However, there was no significant difference in the relative increase between the MTG and the ETG after both training and tapering. From a practical point of view, if the time of competition is known, training and tapering sessions before a major competition must be conducted at the same time of the day at which one's critical performance is programmed. Moreover, if the time of the competition is not known, a tapering phase after resistance training program could be performed at any time of the day with the same benefit.

Effect of time of day and partial sleep deprivation on plasma concentrations of IL-6 during a short-term maximal performance

The present study was designed to evaluate the effect of time of day and partial sleep deprivation (PSD) on short-term maximal performance and level of interleukin-6 (IL-6) in trained subjects. In a randomized order, 12 football players were asked to perform a 30-s Wingate test during which we measured the peak (PP) and mean (MP) powers. Measurements were performed at 0800 and 1800 hours, after two nocturnal regimens: (1) a reference normal sleep night (RN) and (2) 4 h of PSD caused by an early awakening. Plasma IL-6 concentrations were measured before (P1), immediately after (P2), and 60 min after the exercise (P3). PP and MP improved significantly from the morning to the afternoon after RN (P < 0.05) and from the afternoon to the morning after PSD (P < 0.05). Compared to RN, PP and MP were not affected by PSD the following morning. However, there was a significant decrease in PP and MP (P < 0.001) after the PSD at 1800 hours. In all conditions, IL-6 and resting core temperature were significantly higher (P < 0.05) in the afternoon than in the morning. In all sessions, IL-6 levels increased significantly from P1 to P2 (P < 0.01) and remained elevated in the afternoon during the recovery period after PSD (P < 0.05). However, no significant difference was observed in IL-6 between P1 and P3 during RN and PSD at 0800 hours. In conclusion, a short-term high-intensity exercise may increase the IL-6 concentrations in the morning and the afternoon. Moreover, IL-6 remained elevated during the recovery period in the afternoon after the PSD at the end of the night.

The impact of Ramadan observance upon athletic performance

Ramadan observance requires a total abstention from food and drink from sunrise to sunset for a period of one month. Such intermittent fasting has only minor effects upon the overall nutrition and physiological responses of the general sedentary population. Larger meals are consumed at night and in the early morning. Body mass usually remains unchanged, the total energy intake remains roughly constant, and there is little alteration in the relative consumption of protein, fats and carbohydrates. However, Ramadan observance may be of greater consequence for the training and performance of the competitive athlete, particularly when the festival is celebrated in the hotter part of the year and daylight hours are long, as is the case for the 2012 Summer Olympic Games in London, England. The normal sleeping time then tends to be shortened, and blood sugar and tissue hydration decrease progressively throughout the hours of daylight. Some limitation of anaerobic effort, endurance performance and muscle strength might be anticipated from the decrease in muscle glycogen and body fluid reserves, and a reduced blood glucose may cause a depressed mood state, an increased perception of effort, and poorer team work. This review considers empirical data on the extent of such changes, and their likely effect upon anaerobic, aerobic and muscular performance, suggesting potential nutritional and behavioral tactics for minimizing such effects in the Muslim competitor.

Elevated variance in heart rate during slow-wave sleep after late-night physical activity

This study investigates the effect of mild physical activity before bedtime on the sleep pattern and heart rate during the night. Nine healthy subjects underwent a habituation night, a reference night, and a physical induction night. The physical induction night did not alter the sleep pattern. Physical activity before bedtime resulted in higher heart rate variance during slow-wave sleep. The low-frequency/high-frequency component (LF/HF) ratio during slow-wave sleep in the physical induction night was significantly higher than during the reference night. Increased mean heart rate and higher LF/HF ratio are related to decreased parasympathetic dominance. Exercise up to 1 h before bedtime thus seems to modify the quality of sleep.

Time-of-day effects on the internal simulation of motor actions: psychophysical evidence from pointing movements with the dominant and non-dominant arm

It is well known that circadian rhythms modulate human physiology and behavior at various levels. However, chronobiological data concerning mental and sensorimotor states of motor actions are still lacking in the literature. In the present study, we examined the effects of time-of-day on two important aspects of the human motor behavior: prediction and laterality. Motor prediction was experimentally investigated by means of imagined movements and laterality by comparing the difference in temporal performance between right and left arm movements. Ten healthy participants had to actually perform or to imagine performing arm-pointing movements between two targets at different hours of the day (i.e., 08:00, 11:00, 14:00, 17:00, 20:00, and 23:00 h). Executed and imagined movements were accomplished with both the right and left arm. We found that both imagined and executed arm pointing movements significantly fluctuated through the day. Furthermore, the accuracy of motor prediction, investigated by the temporal discrepancy between executed and imagined movements, was significantly better in the afternoon (i.e., 14:00, 17:00, and 20:00 h) than morning (08:00 and 11:00 h) and evening (23:00 h). Our results also revealed that laterality was not stable throughout the day. Indeed, the smallest temporal differences between the two arms appeared at 08:00 and 23:00 h, whereas the largest ones occurred at the end of the morning (11:00 h). The daily variation of motor imagery may suggest that internal predictive models are flexible entities that are continuously updated throughout the day. Likewise, the variations in temporal performance between the right and the left arm during the day may indicate a relative independence of the two body sides in terms of circadian rhythms. In general, our findings suggest that cognitive (i.e., mental imagery) and motor (i.e., laterality) states of human behavior are modulated by circadian rhythms.

Effects of Ramadan intermittent fasting on sports performance and training: a review

The month-long diurnal Ramadan fast imposes a major challenge to Islamic athletes. Sporting events are programmed throughout the year, with the result that training and competition are often scheduled during Ramadan. The small numbers of well-controlled studies that have examined the effects of Ramadan on athletic performance suggest that few aspects of physical fitness are negatively affected, and only modest decrements are observed. Whereas subjective feelings of fatigue and other mood indicators are often cited as implying additional stress on the athlete throughout Ramadan, most studies show these measures may not be reflected in decreases in performance. The development and early implementation of sensible eating and sleeping strategies can greatly alleviate the disruptions to training and competitiveness, thus allowing the athlete to perform at a high level while undertaking the religious intermittent fast. Nevertheless, further research is required to understand the mechanisms and energy pathways that allow athletes to maintain their performance capacities during Ramadan, and which factors are responsible for the observed decrements in performance of some individuals.

Do restless legs syndrome (RLS) and periodic limb movements of sleep (PLMS) play a role in nocturnal hypertension and increased cardiovascular risk of renally impaired patients?

Hypertension can cause or promote renal failure and is related to cardiovascular mortality, the major cause of death in patients with renal impairment. Changes in the circadian BP pattern, particularly the blunting or reversal of the nocturnal decline in BP, are common in chronic renal failure. These changes in turn are among the major determinants of left ventricular hypertrophy. Using a chronobiological approach, it is possible to obtain better insight into the reciprocal relationship between hypertension, renal disease, and increased cardiovascular risk of renal patients. Disruption of the normal circadian rhythm of rest/activity may be hypothesized to underlie the high cardiovascular morbidity and mortality of such patients. Epidemiological studies reveal that hemodialysis patients experience poor subjective sleep quality and insomnia and, in comparison to healthy persons, are more likely to show shorter sleep duration and lower sleep efficiency. Sleep apnea may be present and is usually investigated in these patients; however, the prevalence of restless legs syndrome (RLS), which is high in dialysis patients and which has been associated with increased risk for cardiovascular disease in the general population, could also play a role in the pathogenesis of sleep-time hypertension in renal patients. Careful assessment of sleep quality, in particular, diagnostic screening for RLS and periodic limb movements (PLM) in renal patients, is highly recommended. In renal failure, attention to sleep quality and related perturbations of the sleep/wake cycle may help prevent the occurrence and progression of cardiovascular disease.

Influence of time of day on body temperature, heart rate, arterial pressure, and other biological variables in horses during incremental exercise

We examined the response to exercise of selected physiological variables in horses performing the identical routine for eight days, in the morning (a.m.) or in the afternoon (p.m.). Heart rate (HR), systolic and diastolic blood pressure (BP), and body temperature (BT) were all consistently greater in the p.m. For BP and BT, the absolute increase above the a.m. values was the same at rest and during exercise. For HR, the absolute increase was greater during exercise, but the percent increase was the same as during rest. During exercise, blood glucose decreased, while blood lactate and skin temperature increased; these changes were the same during the a.m. and p.m. sessions. We conclude that there is no indication in horses of a difference in the responses of HR, BP, and BT to exercise between the a.m. and p.m. The circadian oscillations, however, alter the absolute values of these variables both at rest and during exercise, raising the possibility that the safety margins against hyperthermia and hypertension may decrease during p.m. exercise.