Circadian biorhythms in athletes through rapid sleep induction A quasi-experimental study using the military 2-minute method
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The aim of this study was to determine the effects of the military rapid sleep induction method on circadian adaptation, sleep quality, and physiological variables in high-performance athletes who travel internationally. A longitudinal quasi-experimental design with pre-test/post-test measurements and a non-equivalent control group was used, involving a sample of 72 athletes from Honduras, Moldova, and Cuba, divided into an experimental group (n = 36) and a control group (n = 36). The intervention consisted of applying the military sleep induction method for four weeks, based on muscle relaxation techniques, breathing control, and cognitive visualization. Objective and subjective instruments were used, such as actigraphy, the Pittsburgh Sleep Quality Index (PSQI), the Epworth Sleepiness Scale (ESS), and heart rate variability (RMSSD). The results showed significant improvements in the experimental group compared to the control group, including reduced sleep latency (d = 0.82), improved sleep quality (d = 0.85), increased heart rate variability (HRV), longer sleep duration, reduced daytime sleepiness, and a shorter circadian adaptation time. Repeated measures analysis of variance confirmed significant effects (p < .05). It is concluded that the military method of rapid sleep induction is an effective non-pharmacological strategy for improving recovery and circadian adaptation in high-performance athletes.
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