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  Sport can be an emotional rollercoaster. Here, we look at the common causes of mental health struggles and strategies that can help.     We all want to feel happy... right? But there are just so many things that can affect our mood; some we have control over, others we don't. Finding ways to manage these to allow us to ride the inevitable storms and protect our wellbeing should be right up there on everyone's list of priorities. As an athlete, you'll likely feel you're on an emotional rollercoaster... one minute, you're winning and on a high; the next, you're in the pits, wondering why performances aren't going to plan with improvement feeling impossible. Welcome to sport.  Whilst it's common knowledge that physical activity and exercise positively affect wellbeing, athletes still succumb to mental health challenges. Recent news stories about high-profile sportspeople (Simone Biles and Naomi Osaka, just two of the many) have brought much-needed attention and demonstrated that athletes at all levels can be affected.  So, why is this? One crucial contributing factor is that athletes face many demands. As a student-athlete, you'll also face academic and social pressures, which can be extremely challenging for some. At times, it can all feel too much, and if the resulting stress is left unaddressed, it can lead to conditions like anxiety, depression, and eating disorders.   The best way for us all to help is by making conversations about wellbeing a normal part of daily chat. The more normal it becomes, the less awkward it will feel and the happier we'll ALL become. Ultimately, it’s down to all of us to break the stigma of mental ill-health and promote mental health awareness as an integral part of a compassionate society.   You're Not Alone It can be tempting to think you're the only one struggling, but this is not true. The chances are several of your friends or training partners will also be struggling, often in silence and feeling alone... the whole 'me too' thing regarding mental health in sports is huge, but until you speak out, you won't be able to tap into the support that is out there.    Keeping Your Worries In Check Every day brings us all something new to worry about; that's just part of being human, but when these worries start to roll out of control, we can find ourselves struggling. Keeping these thoughts and feelings in check and, importantly, in perspective sounds so simplistic but, in real terms, can feel challenging and, at times, impossible... should we really be losing sleep over one not-so-great performance? No, no we shouldn't. We're human. These things happen. It's all part of being an athlete. But try telling your mind that when you're going through a rough patch 🤷‍♂️    Athletes Need Good Wellbeing  Identifying potential and actual struggles is crucial because good wellbeing is the key to: Balancing everything in life. Being motivated. Enjoying your training, which will increase your chances of reaching your performance goals.  BEING HAPPY.   Identifying Problems It is important to first identify the root cause of your struggles. This can allow you to work out the micro steps needed to address it. By acknowledging that sometimes multiple factors may be at play, such as problems at home, challenges with friends and relationships, and academic pressures, prioritising and addressing one issue at a time may help resolve related problems.   Take a Step Back When our mental health starts to slip, we can struggle to keep things in perspective. Taking a step back to view worries more objectively can help. Imagine your best mate is the one struggling with the exact same issues... What would you say to him/her? What advice would you give? What observations would you make? This exercise helps you see your problems from outside of you. Importantly, it can help you notice the unkind, unfair, and outright untrue things you think about yourself, delivered by that seriously unhelpful inner voice. Unhelpful Thoughts Understand that thoughts are just thoughts... they are not facts! Keeping unhelpful ones at bay is undoubtedly the most important task for anyone wanting to be happy, whether they're an athlete or not. But how you do this will be personal; in other words, a strategy that works for another person might not work for you. Finding what feels helpful is your challenge, but see this as an investment because it will go on to help you in every area of life going forward. If you're struggling with unhelpful thoughts about yourself, your ability, etc., try asking yourself, "But where's the evidence?" This can often allow you to spot obvious and unhelpful untruths.  I can't do ..., I'm no good, he/she's better than me, the list of insults we use against ourselves can seem endless, but if you take the time to strip them back to basics, you invariably find them unfounded and utter BS. Challenging the relevance of these beliefs removes their power and calls them out for what they ultimately are: unhelpful, untrue, pointless statements.    Speaking Out Athletes are often hesitant to seek support because of a sports culture that prioritises physical strength and resilience over mental well-being. You may fear appearing 'weak'*, especially to other athletes, as image and ego are all part of competitive sports. This particular aspect can be a significant concern if you feel you risk non-selection if others think of you as 'mentally vulnerable'...   But, this reluctance to divulge struggles internalises your problems and can make the road to recovery a more difficult and lonely one. Our generation 'gets' mental health struggles, and we also understand that we are all vulnerable, so it's important to remember that your friends and training partners will want to help... just as you'd want to help them if they were in your shoes. Reaching out allows those who care about you to help. Starting the conversation will be the hardest part, but once that's done, it'll feel easier knowing someone's got your back.    *Acknowledging to others that you're struggling is anything but 'weak' and should instead be seen as a sign of strength because speaking out requires guts. Feel proud that you have taken the first and most important step to overcoming the cause.     The 'Not-Good Enough' Narrative We're just putting this one out there because it's such a common issue for those involved in competitive sports, and most athletes will have been affected by it at some point in their lives.  As soon as we understand that we all develop, mature, and ultimately progress at our own individual rates, the quicker we can put our performances into perspective. Listen, one of your main rivals/teammates might currently be better than you, but who's to say his/her next performance plateau or dip isn't just around the corner, and your next peak is about to kick in? See our lesson on Different Progression Rates. Getting caught up in the whole 'not good enough' narrative can seriously impact your wellbeing. If you're turning up at training (physically and mentally), putting in the work, and trying your hardest... You Are Good Enough. You're as good as you can be at this point in your progression. But let's face it: social media does not help...   Restricting social media Our generation has a lot to deal with, issues that previous generations haven't faced and don't understand, like social media. This has impacted our lives in ways our parents will find impossible to comprehend. If you're struggling, you can feel worse by seeing other people's 'highlight reels'. Remember, very few will share their failures or imperfections... just the perfect stuff they're proud of to boost their own ego, intentionally or otherwise. You're literally seeing an unrealistic account of that person's life, which, when you're feeling down about yourself or your own life, just amplifies those negative thoughts. This quote sums it all up:   "Comparison is the thief of joy"   As social media is the norm for us, we know no different, and sometimes, we're blind to the problems it might be causing us. Think about it: everything we do, how we look, etc., is all out there being 'judged' by others—or we're the ones judging.    We can't control what other people think, say, or do, BUT we can control our own exposure to this stuff.   We choose to click on that app, and we choose the information we share.  Making a conscious decision to reduce social media in your life could make a profound difference to your wellbeing. It will involve breaking ingrained habits and probably won't be easy, but it will empower you when you realise you're taking control rather than being blindly led.     Mindfulness This coping strategy might sound a bit woo-woo, but there's plenty of evidence to suggest it works... MRI scans don't lie! Many of your athlete role models already use it as a mindset tool. In fact, FIFA announced Calm as the 'Official Mindfulness and Meditation Product' for the 2022 World Cup and 2023 Women's World Cup. The IOC has also supported its Olympic athletes through the Headspace app. If the pros use it, why aren't you? There is more on this subject in our coping strategies lesson under Mindset.   NOTE: Whilst coping strategies can be helpful, there may be scenarios where wellbeing improvement cannot be achieved without the help of someone experienced in these matters. In these situations, it is essential you seek the help of a qualified mental health professional. Your GP will be a good starting point.   NOTE: Whilst coping strategies can be helpful, there may be scenarios where improvement cannot be achieved without the help of someone experienced in these matters. In these situations, it is essential you seek the help of a qualified mental health professional. Your GP will be a good starting point.     When Others Are Struggling Recognising when another athlete might be struggling is all part of being a tight community. Signs to look out for: Neglecting self-care (sleep, nutrition, exercise etc). Seeming unable to prioritise the important things in their life. Becoming withdrawn, avoiding or making excuses to avoid social interactions. Showing reduced enjoyment in what they would normally enjoy, e.g. training.   Addressing any mental health concerns an athlete may have, relating not only to their sport but all areas of life, will be essential. Remember, other things may be going on behind the scenes that are the underlying problem, e.g., family life, friendship issues, academic worries, etc. Talking about feelings and difficulties needs to become ‘normal’. Making them part of your sport-related chat with training partners, for example, will make these potentially difficult/awkward conversations easier. Communication is key and is only made possible by those around them providing a supportive environment where they feel comfortable discussing these concerns and asking for help. You can do this by: Make it clear that you are there for them, with no strings attached. Regular messages checking in is a good strategy. Make it easy for them to offload worries. Simply asking, "Are you OK?" is not enough. Be aware that "I'm fine" (we've all been there) might be their default answer to avoid awkwardness. In other words, you may need to find ways to dig deeper.    A 'walk-and-talk' strategy where there is no direct eye contact, can help to make these awkward conversations easier for them. Important: Sometimes, the ones struggling are the ones you'd think least likely, i.e., the ones who can put on that brave face or have a hard exterior. They will be very good at hiding the fact that they are struggling to cope. This video campaign is perhaps one of the most powerful at highlighting this...      Active Listening Your most important job is to simply listen. You may not feel their worries are warranted, but remember, to them, their problems will be real… VERY real. Allow them to feel they can say what they need to say in your company and to know that you are actually listening. There can be a temptation to interject with your own experiences... try hard not to do this. To the person struggling, this can sometimes feel like an attempt to divert the conversation and/or to make their struggles seem less serious. Make them feel like the centre of your attention... that they are being heard. This will mean a lot and will encourage them to confide in you in the future.   Note: Never assume ‘they’ll be fine’ and/or underestimate the significance and severity of someone else's struggles.  If you are at all worried about them and especially if their struggles seem to be escalating, always suggest they reach out for professional help. We have included some useful links below.    Take Home Points If You Are Struggling Acknowledging to yourself that you're struggling is the first step.  Letting others know you're struggling comes next... and this is an essential part of the process.  Talk to someone... confide in a trusted friend, family member, or health professional, e.g., your therapist GP. Share your struggles. 'A problem shared is a problem halved' as the saying goes :) Taking a step back to gain perspective. Identify the cause of your struggles and the micro steps needed to address it. Remember, your friends will always want to be there for you     Being There For Others Normalise conversations about feelings and difficulties within your training and friendship groups.   Be on the lookout for signs of stress, anxiety, or burnout in fellow athletes. Sometimes the ones that are struggling are the ones you'd think least likely, ie. the ones that can put on that brave face/have a hard exterior. Some will hide the fact that they are struggling. Look out for the signs. A 'walk-and-talk' strategy where there is no direct eye contact, can make conversations easier (we highly recommend this one for difficult conversations). Your job is to simply LISTEN.  Remember, to them their worries will be real… VERY real. If you are at all worried about them and especially if their struggles seem to be escalating, always suggest they reach out for professional help. We have included some useful links below.  Note: Never assume someone is  'fine’ and/or underestimate the significance and severity of their struggles. If not addressed, mental health concerns can escalate and must ALWAYS be taken seriously. IMPORTANT:  ALWAYS seek professional advice from an accredited healthcare provider if mental health concerns escalate.    *DISCLAIMER: This content is for guidance only. If you or someone you know needs mental health support, we recommend you/they seek help from an accredited health professional. Resources Sporting Wellness.org Mind Samaritans.org Evidence-Based Research Our content is supported by: Haraldsdottir, K. and Watson, A.M., 2021. Psychosocial impacts of sports-related injuries in adolescent athletes. Current sports medicine reports, 20(2), pp.104-108. (View Paper) Rice, S.M., Purcell, R., De Silva, S., Mawren, D., McGorry, P.D. and Parker, A.G., 2016. The mental health of elite athletes: A narrative systematic review. Sports medicine, 46, pp.1333-1353. (View Paper)

Here, we discuss sport-related self-confidence issues and what you can do to address them. Self-confidence refers to your overall belief in yourself, whereas technically, self-efficacy is the belief that you can achieve a desired outcome. However, to keep things simple, we'll use confidence to encompass both! Confidence can affect thoughts, feelings, and behaviours, and all of these can influence performance. In fact, sports research consistently finds a correlation between self-confidence and successful athletic performance. Boosting self-confidence should be a top priority.    Creating Confidence Confidence can come from many different sources, and what works for one athlete may not work for another. Some strategies that can help are: Setting realistic training goals to create small and frequent 'wins' can help create and consolidate confidence. Focus on the positives from every performance, even 'bad' ones. 'Comparison is the thief of joy'... don't compare yourself to others. They are not you. Keeping an actual list of achievements creates factual 'evidence' that they are possible for future reference... "I can do this because I have done it before, and here's the evidence."  Of course, positive encouragement from those around you will be a key player. So, surround yourself with 'the right' people.  Confidence can be contagious, so choose to be around others who exude their own!   Confidence is Changeable Confidence is not a stable construct. It can fluctuate depending on your current situation or environment. One minute, you're flying higher after a win; the next, a defeat comes along, and you're at rock bottom, feeling you'll never win again. In situations like this, allowing negative beliefs regarding your ability to flood back in can crush motivation. Maintaining perspective is, therefore, essential for you to get back on track quickly.   Imposter Syndrome Feeling that you're not good enough, you don't deserve to be on the team, or you don't deserve the medal is precisely that... just a feeling. If you've proved yourself on the pitch, track, court, pool, or wherever, that feeling is not based on fact. Remind yourself of the hard facts, hold your head up high, and believe you belong. With confidence, especially in your performance abilities, you are more likely to handle high-pressure situations with composure and reduced anxiety, allowing you to perform at your best. It also enables you to step out of your comfort zone, try new strategies, and push your limits, which, let's face it, is how you improve. Striving to improve confidence should be high on your priority list.  The most important thing to remember is that you can learn to become more confident. But there's no quick fix for this one. Addressing confidence issues takes time, but it's so worth the effort. Take Home Points Set achievable, realistic goals to provide regular ‘wins’ that will boost your confidence and reinforce motivation. Focus on the positives from every performance (there will always be some!). Remember, building self-confidence is a journey that requires time and patience. Embrace challenges and learn from your failures. Making mistakes is a natural part of the learning process and should be seen as valuable opportunities for growth and confidence building.   Evidence-Based Research  Our content is supported by: Feltz, D.L., 2007. Self-confidence and sports performance. studies, 33(41), pp.50-66. (View Paper) Fu, D., Hase, A., Goolamallee, M., Godwin, G. and Freeman, P., 2021. The effects of support (in) adequacy on self-confidence and performance: Two experimental studies. Sport, Exercise, and Performance Psychology, 10(1), p.15. (View Paper)

Focus on physical recovery becomes increasingly important as your commitment to training and competitions increases, and post-training nutrition plays an essential role. Taking care of this area of nutrition will be one of the smartest things you can do if you want to perform at your best and reach your full potential. To recover and optimise workouts, your body needs the correct nutrients because appropriate post-training nutrition helps maximise the benefits of every session by: Replenishing glycogen stores. Repairing muscles. Building muscles to help growth and improvement. Eating carbs and protein after training makes recovery more effective and optimises workout gains. The carbs will replace used energy in the form of glucose, while the protein promotes muscle growth and repair. These will also help you from becoming ‘run-down’ and help maintain a healthy immune system. Popular post-training snacks Plan ahead and pack a convenient snack to eat immediately after your session. Some popular choices are: Chocolate milk (provides carbs, protein, electrolytes, and fluid.... and on freezing days, have it hot from a flask. BOSH). Peanut butter sandwiches (try with honey and banana). Meal prepped pasta with chicken/tuna/ cheese/tofu. Granola bars. What are your favourite post-training snacks? Leave a comment below the lesson👇 Post-training nutrition is best provided as real nutritional food. Try not to rely on protein powders or other supplements. Read our Supplements: The Risks lesson for the reasons why.   Timing Experts are currently questioning the age-old advice to eat a protein snack 'within 30 minutes of exercise' for better muscle repair, growth, and recovery. But there are still reasons for continuing this habit: It will help to quickly replenish energy. You'll probably be ravenous and want to eat something anyway.  It will reduce the likelihood of snacking on unhealthy foods that won’t aid recovery. It will mean you won’t arrive home and consume the entire contents of your fridge out of desperation... before mealtime.   The Four 'R's The four ‘R’s can help you grasp the basics: Replenish - replace the carb stores, i.e. glycogen, that the body used as energy. Eating a snack immediately after training, e.g. chocolate milk and a sandwich for the journey home, will ‘fill the gap’ before your next meal and will aid the recovery process. A meal with healthy carbs, protein, fats, and colourful vegetables and fruits will help replenish energy reserves. Repair - protein helps to repair the micro-tears that occur in muscles during training, making them stronger. Post-training snacks and meals that contain protein will help recovery and muscle repair. Rehydrate - replace the fluid that has been lost. This can be often overlooked but is essential. Keep sipping. Rest - allow the body to recover from the exertion. Rehydration Rehydration is also essential after training for a good recovery, so it's important you drink plenty of water to replace what was lost during exercise. Feeling thirsty is thought to be a sign that the body is already feeling dehydrated. Taking regular sips of water before, during, and after a training session will keep your fluid levels topped up. This is a very good habit to adopt. Post-training headaches and fatigue can be signs you've not drunk enough. The colour of your urine is a good way of checking whether you're drinking enough - the darker the colour, the more dehydrated you are. The optimal colour is pale yellow. See our hydration lesson for more detailed information. Take Home Points Top athletes prioritise post-training nutrition. Get organised. Take protein and carb snacks to eat straight after training. Cereal before bedtime is a helpful way to pack in a few more carbs and protein to regain your energy reserves.  Prioritise rehydration. Keep your water bottle on you. *DISCLAIMER: This content is for guidance only. If you require more in-depth nutritional support, we recommend you seek help from a registered dietitian specialising in sports nutrition.   Evidence-Based Research Our content is supported by: Atan, S.A. and Kassim, M., 2019. Young football players are not miniature adults; Do young athletes need sports drinks?: A review of literature. ASM Science Journal, 12, pp.1-12. (View Paper) Casa, D.J., Cheuvront, S.N., Galloway, S.D. and Shirreffs, S.M., 2019. Fluid needs for training, competition, and recovery in track-and-field athletes. International journal of sport nutrition and exercise metabolism, 29(2), pp.175-180. (View Paper) Kavouras, S.A., Johnson, E.C., Bougatsas, D., Arnaoutis, G., Panagiotakos, D.B., Perrier, E. and Klein, A., 2016. Validation of a urine color scale for assessment of urine osmolality in healthy children. European journal of nutrition, 55, pp.907-915. (View Paper) Schneider, M.B., Benjamin, H.J. and Committee on Nutrition and the Council on Sports Medicine and Fitness, 2011. Sports drinks and energy drinks for children and adolescents: are they appropriate?. Pediatrics, 127(6), pp.1182-1189. (View Paper)

  Learn how the menstrual cycle can impact performance and some tips to help.     Menstruation in sport is a growing area of interest. In 2020, the BBC’s Elite British Sportswomen’s survey found that 60% of athletes considered their athletic performance to be impacted by their periods, and more recently, research has found that 100% of sampled athletes report performance decrements during menstruation. Athletes have also spoken out in the media, using their platform to highlight the difficulties of training and competing through unsupported menstruation. For example, Dina Asher-Smith discussed how she was unable to retain her 100m European Championship title in 2022 because of calf cramps caused by her period. Now this isn’t to say that performance is doomed in the face of menstruation – Paula Ratcliffe broke the marathon world record in 2002 on day 1 of her period. But what this does show is that menstruation is a key factor in athletic performance and wellbeing. Don’t be phased by the phases It’s a very common experience going into the gym one week and smashing through the programme, and then coming in the next week and your warmup weights feel like your final set. Fluctuations in things like performance, appetite, weight, and mood can be really frustrating and often feel like they’re coming out of nowhere. While the primary role of oestrogen and progesterone is concerned with the reproductive system, the changing levels of these hormones throughout the menstrual cycle can impact multiple systems in the body, such as the cardiovascular and metabolic systems. This means fluctuating levels of oestrogen and progesterone are often behind these changes. By learning how they work, things can stop seeming to come out of nowhere, and you can use them to your advantage.      The Follicular Phase With the move into the late follicular phase after menstruation comes an increase in oestrogen levels in the body. Oestrogen is often called a feel-good hormone because as levels of oestrogen increase, so do the levels of serotonin. Increased levels of these feel-good hormones can lead to improvements in confidence, mood, wellbeing, and motivation to train. Physiologically, high levels of oestrogen can also lead to greater protection from muscle damage, reduced inflammation, and quicker recovery. This often results in a greater capacity to carry out high-intensity training and can be why you might suddenly increase your performance or energy levels after your period. The Luteal Phase As the menstrual cycle moves into the luteal phase after ovulation, levels of oestrogen and serotonin decrease, and progesterone levels rise. This can lead to mood changes due to this reduction in feel-good hormones. Progesterone is a catabolic hormone which means it breaks down muscle and makes it harder for athletes to build muscle and strength during this stage. High-intensity training can also be more difficult during this phase, as the body is less able to metabolise carbohydrates as fuel and instead favours fats as a source of energy. During the luteal phase, body core temperature can rise by half a degree, which can lead to athletes feeling hotter during exercise. With reduced serotonin comes increased brain fog and reduced spatial awareness that can negatively impact athletes’ coordination. On the flip side, progesterone can also lead to lower levels of anxiety and better sleep, so you may experience better recovery during this phase.  Menstruation, injury, and recovery While oestrogen can positively influence our mood, motivation, and training intensity, it also plays a key role in influencing injury risk throughout the menstrual cycle. While research is limited, studies describe how oestrogen can interfere with joint collagen and create joint laxity, such as joint looseness. Ultimately, this means that during the follicular phase, when oestrogen levels are at their highest, joints can be looser, less stable, and, therefore, more susceptible to injury.    Empirical research: The current state of play At the moment, we’re still playing catch-up in terms of research into menstruation and sports performance. Research findings are currently pretty limited and sometimes mixed. Some performance measures, such as joint laxity and injury risk, have been reported as impacted by the menstrual cycle, while other measures, such as VO2 max, strength, and power, don’t seem to change significantly. However, research looking into experiences and perceptions of menstruation in sport has found that both athletes and support staff report performance impacts throughout the menstrual cycle. This suggests that while an athlete may have the same physical capacity to perform, the symptoms of hormonal changes, such as severe pain and reduced spatial awareness, can influence athletes’ capability to fulfil this capacity.  Actionable steps While tracking your cycle, start to track how you’re thinking and feeling. For example, note down what days you feel you have lots of energy vs the days you don’t, when you start feeling pain, whether you get food cravings, and whether your sleep patterns change. By beginning to pay attention to our bodies, we can start to map out how our body reacts to its own individual cycle. For example, you may notice that every time you’re on your period, you have very heavy bleeding and can feel faint during training, or at a specific time point every month, you experience niggles in an old shoulder injury. Once you have a better understanding of any physical and psychological changes that occur throughout the cycle, you can start to pre-empt them and put strategies in place to manage them. You can use the expertise of your support team or the experts from The Athlete Place to help you do this. If we take the previous example of heavy menstrual bleeding to feel faint, you could discuss this with your nutritionist and see how you could get more iron into your diet during the menstrual phase to support you through these experiences. Take Home Points Peaks in oestrogen lead to increased motivation, confidence, and physical capabilities and can influence injury susceptibility. Peaks in progesterone can impact mood, metabolism, coordination and sleep. Research is still trying to understand the impact of the menstrual cycle on physical and mental performance. To create this content, The Athlete Place has teamed up with... Emma Quinn BSc, MSc, PhD (ongoing) Hello! My name is Emma, and I’m a doctoral researcher in menstruation. Following my experiences of battling difficult menstruation and the performance expectations of competitive sport, I developed an interest in the topic of menstruation in sport. During my BSc and MSc in sport psychology I researched athletes’ experiences of menstruating in the culture of elite sport, and IDT practitioners’ experiences of menstrual support provision. Alongside my PhD that focuses on menstruation, mental health, and stigma, I work with support staff and athletes to improve awareness and understanding of the menstrual cycle and develop discussions about menstrual support in sport. If you’ve had difficult experiences of menstruation in sport, want to learn more, or have any questions please reach out and we can start a conversation.   Chat with Emma Evidence-Based Research  Brown, N., Knight, C. J., & Forrest, L. J. (2021). Elite female athletes’ experiences and perceptions of the menstrual cycle on training and sport performance. Scandinavian Journal of Medicine & Science in Sports, 31(1), 52-69. (View Paper) Herzberg, S. D., Motu’apuaka, M. L., Lambert, W., Fu, R., Brady, J., & Guise, J.M. (2017). The effect of menstrual cycle and contraceptives on ACL injuries and laxity: A systematic review and meta-analysis. Orthopaedic Journal of Sports Medicine, 5(7), 232596711771878. https://doi.org/10.1177/2325967117718781 (View Paper) McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis. Sports Medicine, 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3 (View Paper)

Wearables: helpful or just another source of stress? We discuss the pros and cons. A lot of smartwatches or wearable devices now offer sleep tracking as a product feature. These primarily work by using accelerometers to track movement (which is very low during sleep) that are run through an algorithm to estimate whether you are asleep or awake. These devices actually compare reasonably well with research assessment tools at estimating bedtime and wake-up time and how long you have slept. Although they do tend to miss short awakenings overnight, they may overestimate sleep duration. They are also not very good at determining what stage of sleep (e.g., deep sleep, REM sleep) we are in. We would ignore these and any ‘recovery score' they provide. Use your own intuition to guide your sleep, and focus on how you feel. Don't let your life be governed by a fictitious number on a screen. If using wearables, use them as a long-term monitoring tool that you can reflect on once or twice a month rather than every night – this can lead to orthosomnia, where we can over-fixate on the results it provides and can make us more stressed when things aren’t perfect... they never will be. Everyone has bad nights of sleep! We can still track our sleep without wearables or electronic recording. I would recommend noting down in your training diary or making a spreadsheet for: 1. What time you went to bed 2. What time you woke up 3. How you are feeling today This will provide plenty of information to look at long-term trends and whether adjustments to your typical sleep schedule are needed. But if you want to explore using wearables... There are definitely pros and cons to wearables. We aren't going to sit here and say they are terrible, nor will we tell you they're a must-have. You need to decide this for yourself. Depending on personal preferences and desired sleep tracking and improvement features, users can choose between a smartphone-based app like Sleep Cycle or a wearable device like Fitbit, Whoop, Apple Watch or Garmin. Let's take a look at some of the options out there:   Sleep Cycle is a sleep-tracking mobile app that analyses sleep patterns and helps users optimise sleep quality. Key features include: Pros: Smart Alarm Feature: Wakes you up during the lightest phase of your sleep cycle, promoting a more natural and refreshed wake-up experience. Detailed Sleep Analysis: Provides comprehensive insights into sleep patterns and quality, helping you understand and improve your sleep habits. User-Friendly Interface: Features an intuitive and easy-to-navigate interface, making it simple to track and review sleep data. Cons: Subscription Cost: Advanced features and in-depth analysis require a premium subscription, which may not be ideal if you're skint like most students. Accuracy Issues: Relies on phone sensors and microphones, which may not be as accurate as dedicated sleep tracking devices or wearables. Limited Health Metrics: Focuses primarily on sleep, lacking the broader health and fitness tracking features found in some other apps and devices.   Try Sleep Cycle   Whoop has taken over the sport and fitness world over the last couple years, let's take a look at some reasons why. Pros: Detailed Recovery Metrics: Provides in-depth insights into recovery, strain, and sleep performance, helping you optimize your training and recovery routines. Continuous Monitoring: Offers 24/7 heart rate monitoring and sleep tracking, giving you comprehensive data on overall health and fitness. Membership Benefits: Includes access to personalized coaching, community challenges, and advanced analytics through its subscription model. Cons: Subscription Cost: Requires a monthly subscription, which can be expensive over time compared to one-time purchase options. No Display: Lacks an on-device screen, meaning all data must be accessed through the app, which may be less convenient for some of you. Limited Smartwatch Features: Focuses primarily on fitness and recovery tracking, with fewer general smartwatch features like notifications or apps. Shop Whoop Apple Watch... you already know about these. Pros: Versatile Smartwatch Capabilities: Combines fitness tracking with extensive smartwatch features like notifications, apps, music control, and more. Integration with Apple Ecosystem: Seamlessly integrates with other Apple devices and services, providing a cohesive user experience. Advanced Health Monitoring: Offers advanced health features like ECG, blood oxygen level monitoring, and fall detection. Cons: Battery Life: Generally has shorter battery life compared to dedicated fitness trackers, often requiring daily charging. Cost: Higher upfront cost compared to many other fitness trackers, especially when opting for higher-end models. iOS Dependency: Best suited for iPhone users, with limited functionality for those using other mobile platforms. Shop Apple Watch Garmin, arguably the fan favourite among athletes. Pros: Robust GPS Capabilities: Known for its precise GPS tracking, making it ideal for outdoor activities like running, cycling, and hiking. Extensive Fitness Metrics: Offers a wide range of fitness and performance metrics, catering to serious athletes and fitness enthusiasts. Long Battery Life: Many models boast impressive battery life, lasting several days to weeks on a single charge. Cons: Complex Interface: This can be overwhelming for casual users due to its extensive features and complex interface. Higher Cost: Generally more expensive, especially for advanced models with premium features. Less Smartwatch Integration: Focuses heavily on fitness and outdoor activities, with fewer general smartwatch features compared to the Apple Watch. (let's face it, no one actually uses half of what's on a smartwatch). Shop Garmin Take Home Points Wearables can do a decent enough job of recording bed time, wake time, and duration. They are not so good at recording much else regarding sleep. Use wearable devices and statistics at your own risk. Track your sleep by how you actually feel and by noting this down in a training diary. If you or someone you know needs sleep support, contact Sandy, who created this content and is happy to help. Chat with Sandy 🎥 featuring Sandy Wilson, our resident sleep expert and Alex Haydock-Wilson, GB 400m Athlete.  Evidence-Based Research Miller, D.J., Sargent, C. and Roach, G.D. (2022) ‘A validation of six wearable devices for estimating sleep, heart rate and heart rate variability in healthy adults’, Sensors, 22(16), p. 6317. doi:10.3390/s22166317. (View Paper) Baron, K.G. et al. (2017) ‘Orthosomnia: Are some patients taking the Quantified Self Too Far?’, Journal of Clinical Sleep Medicine, 13(02), pp. 351–354. doi:10.5664/jcsm.6472. (View Paper)

The university environment will be great fun but also challenging, especially for those who have to balance academic commitments with sports. So, whether you've just arrived at university or college as a fresher or are well into this life, there's no escaping it: the environment can be FULL ON! For some, this is precisely what you signed up for, while for others, the pace of life, distractions, intensity and pressure may be a bit much...    Social Life Striking a healthy balance between sport, education, and socialising can be one of the toughest challenges, especially if you're experiencing independence for the first time. Freshers’ week will invariably be pretty wild… that goes without saying… but the seemingly limitless socialising opportunities throughout university life can make balancing sport and studies difficult. But, getting this balance right will be essential because, without fun, the wheels will fall off... You’re only young once. This time should be FUN.  It’s 100% okay to do the things that are perhaps frowned upon in elite sports, like going out for fast food, staying up late, partying, and having the odd alcoholic drink… yes really! However, understanding how these impact your performance can allow you to decide how often you do them.   Downtime Getting caught up in the go-go mode is easy in a sport-centred university or college surrounded by other highly motivated athletes. However, maintaining a healthy balance and including relaxation, a social life, and non-athletic activities will be essential if you want to avoid injury and enjoy your time. Giving 100% with little meaningful time off is not sustainable. Frustrations and resentment can set in, enjoyment can suffer, and the likelihood of athlete burnout will increase. Ultimately, performance will suffer.    Being committed to sport success while surrounded by others already smashing it, plus the pressure of expectation and social comparison can become toxic, which is why it's so important your sport doesn’t become your be-all and end-all. Athletes who have experienced this type of environment emphasise the importance of friends outside of sport. If training isn't going to plan, you've missed a selection, or you have an injury, socialising with them allows you to completely switch off. They can also offer a refreshingly different take on life!    Founder Joe and many of his high-achieving friends wished they enjoyed their time as students more...   The ‘Bubble’ environment These environments can be intense, and it can seem everyone knows everyone else’s business, i.e. If someone gets injured or is struggling, everyone will instantly know! It can also feel like there’s nowhere to hide when good results/improvements aren’t happening. It can feel that sports performance is the sole priority, risking an all-or-nothing approach.    Time Away Sometimes, the intensity can become too much. It's essential to look out for the warning signs that you're struggling and act upon them. In these situations, allocating time away from 'the bubble' can be highly beneficial. Trips home can provide a change of scenery and a break from the pressure while allowing you to catch up with old-school friends. You'll always return feeling rested and excited to get back into training. Note: Training schedules should never be a reason not to have trips home to see friends and family if you're struggling. Every athlete (and their performances) will always benefit from an occasional change of scenery, so this should always be viewed as a positive.     Reconsidering Your Sport Whilst your dream may have always been to succeed in your sport, it is always possible that this new independence and change in environment might result in you reconsidering your ambitions, and that's OK. Remember, this choice should be yours and yours alone... Take Home Points The college/university environment offers high-level competition (BUCS/NCAA) featuring the best athletes in the country. High-performance centres provide a highly motivational sporting environment. For some, this can be inspiring, but for others, the pressure can become problematic. Prioritise 'time out' and ensure your sport remains fun... without both, the wheels will fall off... You won't get this chance again, so enjoy these years and leave with no regrets.  Training schedules should never be a reason for not having trips home to see friends and family.