The Importance of Sleep in Adventure Sports: Lessons Learned From Past Adventures

Years ago, I naively left on a multi-day hike without the right equipment. My tent wasn’t waterproof enough, my sleeping bag wasn’t warm enough, and my sleeping mat sprung a leak. Every night was a disaster. I was cold, my sleeping bag got damp, and my back and neck hurt from laying on a deflated mat on the hard ground. If this had been a colder season or higher altitude, it might have been unsafe. However, it was just safe enough that I persevered, pushing through 30 kilometers a day to complete the hike.

As the days wore on, I felt increasingly decrepit. I was tripping, stumbling, grumpy, extra hungry, and dreading another night of poor sleep. On day four, I twisted my ankle—unusual for me.

Why did my poor sleep have such a significant impact on my adventure, my morale, and my injury risk?

The Crucial Role of Sleep in Injury Prevention and Recovery

Sleep is critical in preventing injuries, especially for athletes and those engaged in physical activities. Studies have shown that athletes who sleep less than eight hours per night are 1.7 times more likely to suffer an injury compared to those who get eight hours or more. Poor sleep not only increases the risk of injury but also prolongs recovery time.

According to the National Sleep Foundation, sleep deprivation significantly impairs reaction times, leading to a higher likelihood of accidents and injuries during physical activities. Specifically, people who sleep less than six hours a night have reaction times similar to those who are legally intoxicated.

Sleep aids in physical recovery and is crucial for mental health and cognitive function. Lack of sleep can affect decision-making, risk assessment, and emotional regulation—all critical elements in safely participating in adventure sports.

With this in mind, I’m not surprised I twisted my ankle on that miserable multi day adventure.

The Adrenaline Factor in Adventure Sports

Aside from poor equipment choices, other factors associated with adventure sports can affect your ability to get a good night’s sleep. Often, adrenaline from the day’s fun makes it hard to calm down nd shift into a restful state.

In my early 20s, I was a dirtbag climber living at Mt Arapiles in Victoria. It was amazing to be surrounded by people who had travelled from all over the world or even moved to town to live there and climb. Being surrounded by that level of rock climbing passion, occasionally we would end up on a late-night epic and climb well after dark on long summer nights. That adrenaline rush made it difficult to calm my nervous system down to get a good night of sleep. Instead, we often stayed up drinking and chatting around the campfire. While it was fun, my mid-30s self now knows better tools for calming down and ensuring a restful night.

Breathing Techniques for Better Sleep

Breathing techniques are powerful tools for shifting the nervous system from a fight-or-flight (sympathetic) state to a more restful, parasympathetic state. Here are some effective techniques:

1. 4-7-8 Breathing:

This technique helps calm the nervous system by prolonging exhalation, which naturally activates the parasympathetic nervous system.

- Inhale quietly through your nose for a count of 4.

- Hold your breath for a count of 7.

- Exhale completely through your mouth for a count of 8.

- Repeat the cycle for 4-8 breaths.

Click here for a follow along video to practice this breathing technique.

2. Box Breathing (Square Breathing):

This structured breathing exercise can help reset the nervous system by providing a balanced, rhythmic breathing pattern.

- Inhale slowly through your nose for a count of 4.

- Hold your breath for a count of 4.

- Exhale slowly through your mouth for a count of 4.

- Hold your breath for another count of 4.

- Repeat the cycle 4-6 times.

Click here for a follow along video to practice this breathing technique.

3. Coherent Breathing:

This involves maintaining a steady, slow breathing rate, typically around 5-6 breaths per minute, optimizing heart rate variability and promoting parasympathetic activity.

- Inhale for a count of 5 through your nose.

- Exhale for a count of 5 through your nose.

- Continue breathing at this pace for 5-10 minutes.

Click here for a follow along video to practice this breathing technique.

4. Alternate Nostril Breathing (Nadi Shodhana):

This yogic breathing technique helps balance the left and right hemispheres of the brain, promoting a calm and restful state.

- Sit comfortably and close your right nostril with your right thumb.

- Inhale slowly through your left nostril.

- Close your left nostril with your right ring finger, release your thumb, and exhale through your right nostril.

- Inhale through the right nostril, then close it with your thumb and exhale through the left nostril.

- Continue alternating nostrils for 5-10 minutes.

Click here for a follow along video to practice this breathing technique.

As a younger adventurer, I didn’t fully understand the importance of sleep and calming my nervous system down to ensure a good night’s rest. I often put myself in situations that compromised my sleep for multiple days in a row, not realizing the increased risk of injury and the negative effect on my performance.

As I’ve grown as a person and an adventurer and gained more experience, I’ve learned that simple strategies can make the difference between a good night of sleep and a bad one, significantly impacting how much fun you have while out training and adventuring. Prioritizing sleep, and learning how to calm your nervous system, is essential for anyone engaged in adventure sports.

Steph is a Physio and Adventure lover based in Perth Western Australia. Adventuring outdoors has the best things in life, moving your body, being in nature, eating great food, being with great people. She loves helping people overcome barriers to help them live the adventurous lives they desire- whatever that means to them.

Find her at @adventurephysio or at www.adventure.physio