Injury is a frequent discussion topic among pole dancers. We often talk about the importance of training on both sides, rest days, stretching and restitution. Sleep, an equally important topic, nevertheless, is not often being discussed.
According to a study published on Journal of Pediatric Orthopaedics (2014), youth athletes who get less than eight hours of sleep per day are 1.7 times more likely to be injured. The researchers surveyed athletes between age of 12 and 18, reviewed injury records, and found a correlation between lack of sleep and likelihood of being injured.
Sleep is an essential part of our health but often overlooked. An average adult between the age of 26 and 64 requires between 7 and 9 hours of sleep every night, according National Sleep Foundation. If sleep is cut short, the body does not have enough time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in activities.
In addition, lack of sleep could have significant impact on your performance, particularly when you are going to compete. Those with sleep deficiency have higher risks of having acute illnesses, traumatic sport injuries as well as developing chronic diseases.
Together with diet, sleep makes an important component in our training recovery and progress. So next time when you discuss pole injuries, think also about how many hours on average you sleep per day.
Source:Milewski et al. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33.
Copenhaver. E & Diamond. A. (2017). The Value of Sleep on Athletic Performance, Injury, and Recovery in the Young Athlete. Pediatric Annals. 2017;46(3):e106-e111
O’Donnell. S, Beaven C.M, & Driller M.W. (2018). From pillow to podium: a review on understanding sleep for elite athletes. Nat Sci Sleep. 2018; 10: 243–253.
Written by Mai Phan
Mai Phan is the owner of Pole in Style, an online store providing apparel and training tools for pole dance (www.poleinstyle.com). She also works as a personal trainer in Oslo, Norway and is a certified pole fitness instructor, IPSF judge and President of the Norwegian Pole Sport Federation. Mai has been doing pole dance since 2012 and loves how it has given her self confidence and belief in herself. Follow her personal page here.