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[{"key": "dc.contributor.advisor", "value": "Tarkka, Ina", "language": "", "element": "contributor", "qualifier": "advisor", "schema": "dc"}, {"key": "dc.contributor.author", "value": "Korosuo, Marko", "language": "", "element": "contributor", "qualifier": "author", "schema": "dc"}, {"key": "dc.date.accessioned", "value": "2018-12-20T11:15:16Z", "language": null, "element": "date", "qualifier": "accessioned", "schema": "dc"}, {"key": "dc.date.available", "value": "2018-12-20T11:15:16Z", "language": null, "element": "date", "qualifier": "available", "schema": "dc"}, {"key": "dc.date.issued", "value": "2018", "language": "", "element": "date", "qualifier": "issued", "schema": "dc"}, {"key": "dc.identifier.uri", "value": "https://jyx.jyu.fi/handle/123456789/60736", "language": null, "element": "identifier", "qualifier": "uri", "schema": "dc"}, {"key": "dc.description.abstract", "value": "Riitt\u00e4v\u00e4n unen n\u00e4hd\u00e4\u00e4n olevan v\u00e4ltt\u00e4m\u00e4t\u00f6nt\u00e4 urheilijan yleisterveyden, suorituskyvyn ja palautumisen kannalta. Urheilijat nukkuvat kansainv\u00e4lisen tutkimusaineiston mukaan keskim\u00e4\u00e4rin alle seitsem\u00e4n tuntia y\u00f6ss\u00e4, kun suositus on v\u00e4hint\u00e4\u00e4n 7-9 tuntia. Urheilijat harjoittavatkin ammattiaan oletettavasti kroonisessa univajeessa. Syyksi on esitetty muun muassa 24/7 -yhteiskunta ilmi\u00f6t\u00e4. Pitkittyneeseen ylikuormitustilaan ajautuneen urheilijan kokonaiskuormituksen ja palautumisen suhde on ollut usein pitk\u00e4\u00e4n ep\u00e4tasapainossa. Ylikuormitustapausten taustalla on l\u00e4hestulkoon aina unih\u00e4iri\u00f6it\u00e4, kroonista univajetta ja kokonaisuudessaan vajavaista palautumista. Tutkimuskirjallisuus on ollut verrattain v\u00e4h\u00e4ist\u00e4 unen merkityksest\u00e4 pitkittyneen ylikuormitustilan viitekehyksess\u00e4 sek\u00e4 urheilijoiden unta parantavien l\u00e4\u00e4kkeett\u00f6mien menetelmien kohdalla. T\u00e4m\u00e4n tutkimuksen tarkoituksena oli tutkia, mit\u00e4 ilmi\u00f6st\u00e4 tiedet\u00e4\u00e4n ja antaa l\u00e4\u00e4kkeett\u00f6miin keinoihin perustuva suositus siit\u00e4, miten urheilijoiden unta voidaan parantaa kroonisen univajeen ja osaltaan pitkittyneen ylikuormitustilan ennaltaehk\u00e4isemiseksi.\nTutkielma toteutettiin kuvailevan kirjallisuuskatsauksen menetelm\u00e4ll\u00e4. Tavoitteena oli luoda synteesi eli muodostaa kokonaiskuva tutkimusaiheeseen liittyen. Menetelm\u00e4 sallii tutkimusasetelmaltaan erilaisten alkuper\u00e4istutkimuksen hy\u00f6dynt\u00e4misen aineistona. Aineistonhaku toteutettiin eksplisiittisesti, jonka my\u00f6t\u00e4 pyrittiin lis\u00e4\u00e4m\u00e4\u00e4n tutkimuksen luotettavuutta. Aineiston analyysity\u00f6kaluna k\u00e4ytettiin sis\u00e4ll\u00f6nanalyysia. \nKatsauksen p\u00e4\u00e4l\u00f6yd\u00f6sten mukaan urheilijat nukkuvat huonosti ja liian v\u00e4h\u00e4n. Urheilijoiden unen parantamiseksi suositeltiin seuraavaa: riitt\u00e4v\u00e4 kokonaisunim\u00e4\u00e4r\u00e4 tulee varmistaa ja kronotyypin mukaista vuorokausirytmi\u00e4 tulisi pyrki\u00e4 noudattamaan. Lis\u00e4ksi unihygienia ohjeiden mukaan kannattaa toimia ja rauhoittumista sek\u00e4 nukahtamista helpottavia kognitiivisia menetelmi\u00e4 voi perustellusti kokeilla. Sopiva kokonaisenergiansaanti ja erityisesti riitt\u00e4v\u00e4 hiilihydraattien saanti edesauttaa elimist\u00f6n glykogeenivarastojen riitt\u00e4vyytt\u00e4, mik\u00e4 voi parantaa unen laatua. Kofeiini vaikuttaa uneen haitallisesti, joten sen k\u00e4ytt\u00f6\u00e4 on syyt\u00e4 tarkastella. \nJohtop\u00e4\u00e4t\u00f6s on, ett\u00e4 urheilijat ovat hyvin usein kroonisesti univajeisia huomattavia ajanjaksoja kilpailukauden aikana. T\u00e4m\u00e4 voi osaltaan altistaa pitkittyneen ylikuormitustilan syntymiseen. Unen laatu on heikkoa erityisesti intensiivisill\u00e4 jaksoilla harjoitus- ja kilpailukaudella. Katsauksessa esitetyn unen parantamiseen t\u00e4ht\u00e4\u00e4v\u00e4n suosituksen vaikuttavuuden arvioinnissa tulee huomioida alkuper\u00e4istutkimusten n\u00e4yt\u00f6n aste.", "language": "fi", "element": "description", "qualifier": "abstract", "schema": "dc"}, {"key": "dc.description.abstract", "value": "Enough sleep is seen to be essential to the athletes\u2019 overall health, performance and recovery. According to the international research material, athletes sleep on average less than seven hours a night, when the recommendation is at least 7-9 hours. Athletes are practicing their profession presumably in chronic sleep deprivation. One major reason is the so called 24/7 society phenomenon. The relationship between total load and recovery of an athlete who has run into an overtraining syndrome has often been unbalanced for a long time. The underlying cause of the overtraining syndrome is almost always related to sleep disorders, chronic sleep deprivation and insufficient recovery. Research literature has been relatively small in the importance of sleep regarding overtraining syndrome and athletes sleep-improving non-medicated methods. The purpose of this study was to search what is known about the overtraining phenomenon and to provide a non-medication-based recommendation on how athletes sleep can be improved to prevent chronic sleep deprivation and overtraining syndrome.\nThe study was carried out using the narrative literature review methodology. The aim was to create a synthesis, i.e. to form an overall picture of the research topic. The method allows the utilization of different original studies with different research settings as a material. The material search was explicitly carried out, which sought to increase the reliability of the study. Content analysis was used as the material analysis tool.\n\nAccording to the main findings of the study, athletes are not sleeping well nor enough. To improve the sleep of the athletes, it was recommended that a sufficient total number of sleep should be ensured and daily rhythms based on athletes chronotype should be sought. In addition, sleep hygiene practices and cognitive methods to ease sleeping can be reasonably tried out. Appropriate total energy intake, and adequate intake of carbohydrates, will help to fill in glycogen storage of the body, which can improve the quality of sleep. Caffeine may have negative impact on your sleep, so its use should be considered.\nThe conclusion is that athletes are very often chronically sleep deprived for significant periods of time during the competition season. This can contribute to the emergence of overtraining syndrome. Athletes quality of sleep is weak, especially in intensive periods during the training and competition season. In assessing the effectiveness of the recommendation to improve the sleep presented in the review, the degree of validity of original studies should be considered.", "language": "en", "element": "description", "qualifier": "abstract", "schema": "dc"}, {"key": "dc.description.provenance", "value": "Submitted by Paivi Vuorio (paelvuor@jyu.fi) on 2018-12-20T11:15:16Z\nNo. of bitstreams: 0", "language": "en", "element": "description", "qualifier": "provenance", "schema": "dc"}, {"key": "dc.description.provenance", "value": "Made available in DSpace on 2018-12-20T11:15:16Z (GMT). No. of bitstreams: 0\n Previous issue date: 2018", "language": "en", "element": "description", "qualifier": "provenance", "schema": "dc"}, {"key": "dc.format.extent", "value": "92", "language": "", "element": "format", "qualifier": "extent", "schema": "dc"}, {"key": "dc.format.mimetype", "value": "application/pdf", "language": null, "element": "format", "qualifier": "mimetype", "schema": "dc"}, {"key": "dc.language.iso", "value": "fin", "language": null, "element": "language", "qualifier": "iso", "schema": "dc"}, {"key": "dc.rights", "value": "In Copyright", "language": "en", "element": "rights", "qualifier": null, "schema": "dc"}, {"key": "dc.subject.other", "value": "pitkittynyt ylikuormitustila", "language": "", "element": "subject", "qualifier": "other", "schema": "dc"}, {"key": "dc.title", "value": "Unen merkitys urheilijan pitkittyneen ylikuormitustilan ennaltaehk\u00e4isyss\u00e4", "language": "", "element": "title", "qualifier": null, "schema": "dc"}, {"key": "dc.type", "value": "master thesis", "language": null, "element": "type", "qualifier": null, "schema": "dc"}, {"key": "dc.identifier.urn", "value": "URN:NBN:fi:jyu-201812205270", "language": "", "element": "identifier", "qualifier": "urn", "schema": "dc"}, {"key": "dc.type.ontasot", "value": "Pro gradu -tutkielma", "language": "fi", "element": "type", "qualifier": "ontasot", "schema": "dc"}, {"key": "dc.type.ontasot", "value": "Master\u2019s thesis", "language": "en", "element": "type", "qualifier": "ontasot", "schema": "dc"}, {"key": "dc.contributor.faculty", "value": "Liikuntatieteellinen tiedekunta", "language": "fi", "element": "contributor", "qualifier": "faculty", "schema": "dc"}, {"key": "dc.contributor.faculty", "value": "Faculty of Sport and Health Sciences", "language": "en", "element": "contributor", "qualifier": "faculty", "schema": "dc"}, {"key": "dc.contributor.department", "value": "Liikunta- ja terveystieteet", "language": "fi", "element": "contributor", "qualifier": "department", "schema": "dc"}, {"key": "dc.contributor.department", "value": "Sport and Health Sciences", "language": "en", "element": "contributor", "qualifier": "department", "schema": "dc"}, {"key": "dc.contributor.organization", "value": "Jyv\u00e4skyl\u00e4n yliopisto", "language": "fi", "element": "contributor", "qualifier": "organization", "schema": "dc"}, {"key": "dc.contributor.organization", "value": "University of Jyv\u00e4skyl\u00e4", "language": "en", "element": "contributor", "qualifier": "organization", "schema": "dc"}, {"key": "dc.subject.discipline", "value": "Liikuntal\u00e4\u00e4ketiede", "language": "fi", "element": "subject", "qualifier": "discipline", "schema": "dc"}, {"key": "dc.subject.discipline", "value": "Sport Medicine", "language": "en", "element": "subject", "qualifier": "discipline", "schema": "dc"}, {"key": "yvv.contractresearch.funding", "value": "0", "language": "", "element": "contractresearch", "qualifier": "funding", "schema": "yvv"}, {"key": "dc.type.coar", "value": "http://purl.org/coar/resource_type/c_bdcc", "language": null, "element": "type", "qualifier": "coar", "schema": "dc"}, {"key": "dc.rights.accesslevel", "value": "openAccess", "language": null, "element": "rights", "qualifier": "accesslevel", "schema": "dc"}, {"key": "dc.type.publication", "value": "masterThesis", "language": null, "element": "type", "qualifier": "publication", "schema": "dc"}, {"key": "dc.subject.oppiainekoodi", "value": "5042", "language": "", "element": "subject", "qualifier": "oppiainekoodi", "schema": "dc"}, {"key": "dc.subject.yso", "value": "urheilijat", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "univaje", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "palautuminen", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "suorituskyky", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "unih\u00e4iri\u00f6t", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "uni (biologiset ilmi\u00f6t)", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.subject.yso", "value": "kirjallisuuskatsaukset", "language": null, "element": "subject", "qualifier": "yso", "schema": "dc"}, {"key": "dc.format.content", "value": "fulltext", "language": null, "element": "format", "qualifier": "content", "schema": "dc"}, {"key": "dc.rights.url", "value": "https://rightsstatements.org/page/InC/1.0/", "language": null, "element": "rights", "qualifier": "url", "schema": "dc"}, {"key": "dc.type.okm", "value": "G2", "language": null, "element": "type", "qualifier": "okm", "schema": "dc"}]
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