Can Sleep Improve Sports Performance?
- Nazan Garcia
- Oct 12
- 6 min read
Updated: Oct 14
Sleep Smarter, Play Harder
Each of us spends approximately 27 years of our lives sleeping, a staggering figure that underscores the importance of sleep in our daily lives and overall health. For over a century, researchers have delved into the mechanisms of sleep, recognising its vital role not just in general well-being but also in enhancing athletic performance. Despite the ubiquity of sleep disorders, less than 20% of individuals with insomnia are correctly diagnosed and treated, leaving a significant gap in addressing this widespread issue (Ohayon, 2011). For athletes, understanding and prioritising sleep is even more crucial given its profound impact on recovery, adaptation, and overall performance.
Sleep quality and duration are declining in modern society, influenced by factors such as stress, shift work, and excessive screen time (Bixler, 2009). People leading stressful lives, shift workers, or those sleeping in suboptimal environments often report higher instances of insomnia (Ohayon, 2011). For athletes, the challenges are amplified by their unique schedules, competition demands, and physical stressors.
The Athlete’s Edge: How Sleep Impacts Victory
Athletes face a distinct set of challenges regarding sleep. Factors such as post-training muscle tension, elevated core body temperature, and psychological stress can disrupt the sleep initiation process (Sirohi et al., 2022). Additionally, professional athletes are at a higher risk for conditions like sleep-disordered breathing, affecting 14% of professional football players (Watson, 2017). Despite these challenges, an active lifestyle that includes moderate exercise is widely recommended to improve sleep quality (Watson, 2017).
Interestingly, athletes often average less than 8 hours of sleep per night, below the recommended levels for adults, which can compromise recovery and performance (Charest & Grandner, 2020). Education on sleep hygiene and strategies to overcome barriers is essential, as emphasised by organisations like the National Collegiate Athletic Association (Kroshus et al., 2019).
"Any fool can go train more. It takes courage to rest," says sports psychologist Göran Kenttä (Aschwanden, 2019). Sleep is the most effective recovery tool available, far surpassing other recovery aids (Bonnar et al., 2018). During sleep, the body repairs tissues, consolidates motor skills, and prepares for the next day’s physical and cognitive demands (Chandrasekaran, Fernandes & Davis, 2020).
Elite athletes widely regard sleep as the cornerstone of recovery and optimal performance. However, societal attitudes often glorify sleep deprivation as a sign of resilience, undermining its importance (Charest & Grandner, 2020). Poor sleep can lead to reduced cognitive performance, increased injury risk, and impaired recovery (Marshall & Turner, 2016).
Chronic sleep deprivation can impair reaction times, cognitive function, and emotional regulation, with effects comparable to alcohol consumption (Roehrs et al., 2003). For athletes, insufficient sleep can diminish motivation, increase perceived effort, and elevate injury risk (Marshall & Turner, 2016). Moreover, years of accumulated sleep debt can exacerbate these risks, making sleep a critical component of long-term health and performance (Charest & Grandner, 2020).
How Much Sleep Is Needed?
Sleep needs vary among individuals, influenced by factors such as illness, stress, and physical activity. For athletes, more sleep—closer to 9 or 10 hours—may be necessary to support recovery, physical adaptation, and peak performance (Watson, 2017). Sleep quality can be difficult to measure accurately outside a lab, and while fitness trackers provide some insights, their reliability is often questionable (Baron et al., 2017). Instead, athletes are encouraged to prioritise how rested they feel upon waking and to maintain a record of their sleep patterns to identify any recurring issues or areas needing improvement (Aschwanden, 2019).
Strategies to Improve Sleep in Athletes
Sleep Hygiene
Creating a conducive sleep environment is critical for quality rest. Athletes should sleep in a cool, dark, and quiet room, free from electronic distractions. Maintaining consistent sleep and wake times and avoiding stimulants like caffeine and nicotine before bed can significantly improve sleep quality (Watson, 2017). Limiting screen time and reading physical books instead of using electronic devices can also promote better sleep (Aschwanden, 2019).
Napping and Sleep Extension
Daytime naps can be an effective recovery strategy, especially during periods of intense training or competition. Napping between 13:00 and 16:00, when natural dips in alertness occur, can enhance cognitive and physical performance (Sirohi et al., 2022). Longer naps of up to 90 minutes provide the most benefits, while shorter naps may not offer significant performance gains for sleep-deprived athletes (Bonnar et al., 2018).
Sleep Education and Interventions
Providing evidence-based sleep education can empower athletes to prioritise rest. Screening for conditions like insomnia, restless legs syndrome, and sleep-disordered breathing should also be part of an athlete’s routine care (Watson, 2017).
Conclusion
Sleep is an indispensable element of athletic success, influencing recovery, skill acquisition, and injury prevention. By prioritising sleep and implementing evidence-based strategies, athletes can unlock their full potential. As the old Swedish saying goes, “It takes courage to rest.” For athletes striving for excellence, embracing the restorative power of sleep is not a luxury but a necessity.
References:
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