6時間しか眠れなかった朝。
身體は重く、集中力も鈍り、いつもの重量がやけに遠く感じる。
でも、そこで諦める必要はありません。
睡眠不足の日でも、筋トレの質を守る科學的な方法があります。

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≪參考文獻≫
Kong, Y., Yu, B., Guan, G., Wang, Y., & He, H. (2025). Effects of sleep deprivation on sports performance and perceived exertion in athletes and non-athletes: A systematic review and meta-analysis. Frontiers in Physiology, 16, 1544286. https://doi.org/10.3389/fphys.2025.15...
URL:https://www.frontiersin.org/journals/...

Brotherton, E. J., Moseley, S. E., Langan-Evans, C., Pullinger, S. A., Robertson, C. M., Burniston, J. G., & Edwards, B. J. (2019). Effects of two nights partial sleep deprivation on an evening submaximal weightlifting performance; are 1 h powernaps useful on the day of competition? Chronobiology International. https://doi.org/10.1080/07420528.2018...
URL: https://pubmed.ncbi.nlm.nih.gov/30626...

Van Dongen, H. P. A., Maislin, G., Mullington, J. M., & Dinges, D. F. (2003). The cumulative cost of additional wakefulness: Dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep, 26(2), 117–126. https://doi.org/10.1093/sleep/26.2.117
URL: https://pubmed.ncbi.nlm.nih.gov/12683...

Borba, D. de A., Facundo, L. A., Brant, V. M., Costa, C. M. A., Guerreiro, R. de C., Narciso, F. V., da-Silva, A., & De-Mello, M. T. (2024). Could a habitual sleep restriction of one-two hours be detrimental to the benefits of resistance training? Sleep Science, 17(3), e244–e254. https://doi.org/10.1055/s-0044-1787297
URL: https://www.thieme-connect.com/produc...

Cunha, L. A., et al. (2023). The impact of sleep interventions on athletic performance: A systematic review. Sports Medicine - Open.
URL: https://pmc.ncbi.nlm.nih.gov/articles...
Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132
URL: https://trailrunnernation.com/wp-cont...

Roberts, S. S. H., Teo, W.-P., Aisbett, B., & Warmington, S. A. (2019). Extended sleep maintains endurance performance better than normal or restricted sleep. Medicine & Science in Sports & Exercise. https://doi.org/10.1249/MSS.000000000...
URL: https://pubmed.ncbi.nlm.nih.gov/31246...

Mu, Y. M., Huang, Y. L., Li, S. Y., et al. (2022). Alerting effects of light in healthy individuals: A systematic review and meta-analysis.
URL: https://pmc.ncbi.nlm.nih.gov/articles...

Hoshikawa, M., et al. (2025). Effects of nightly electronic device restriction and morning bright light on sleep, mood, and performance among elite athletes. Journal of Strength and Conditioning Research.
URL: https://pubmed.ncbi.nlm.nih.gov/40845...

Mesas, A. E., et al. (2023). Is daytime napping an effective strategy to improve sport-related cognitive and physical performance and reduce fatigue? A systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, 57(7), 417–426. https://doi.org/10.1136/bjsports-2022...
URL: https://bjsm.bmj.com/content/57/7/417

Boukhris, O., et al. (2024). The impact of daytime napping following normal night-time sleep on physical performance: A systematic review, meta-analysis and meta-regression. Sports Medicine. https://doi.org/10.1007/s40279-023-01...
URL: https://pubmed.ncbi.nlm.nih.gov/37700...

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