Sleep for Athletes: Improve Performance by 9%

You’re a dedicated athlete for clicking on this article. Sleep is important for everyone, but proper sleep for athletes is a must.

In order to perform their best, athletes must prepare in every aspect of their lives. This includes training, nutrition, rest, recovery, and sleep. When one area is lacking, overall performance can suffer. Sleep is no exception!

Let’s jump into the details behind sleep and your athletic performance.

Why Sleep is so Important for Athletes

Everyone needs sleep in order to feel restored and function their best the next day.

Other physical benefits of sleep include:

  • Allowing your heart to rest and cells and tissue to repair. This can help your body recover after physical exertion.
  • Preventing illness or helping you recover from illness. During sleep, your body produces cytokines, which are hormones that help the immune system fight off infections.

 

All of these restorative effects are important for athletes’ recovery and performance.

athlete sleeping

How Sleep Helps an Athlete’s Mental State

When athletes learn new skills or go through scout, sleep helps form memories, and contributes to improved performance in the future. Without sleep, the pathways in the brain that allow you to learn and make memories can’t be formed or maintained.

Loss of sleep is associated with a decline in cognitive function. This can have negative effects on athletes whose sports require a high level of decision making and adapting to new situations (basically every sport in my opinion).

Sleep is also important for maintaining your mental health as an athlete. Quality sleep is associated with improving overall mood. Healthy sleep prevents irritability and decreases the risk of developments such as depression.

In What Ways Does Sleep Affect Athletic Performance?

Both increased quantity and quality of sleep helps athletes improve performance in many areas related to the demands of the sport.

Here are some studies that proved the athletic performance benefits of sleep:

  • A study of  basketball players at Stanford University who got 10 hours of sleep a night found several positive outcomes. The players ran faster in sprints. Their shooting improved by at least 9% for both three-pointers and free throws. The basketball players also reported improved physical and mental well-being thanks to the extra sleep.
  • Swimmers who aimed for 10 hours of sleep also saw many performance improvements. Reaction times off the diving blocks were faster, turn times were improved, and kick strokes increased. Times swimming a 15-meter sprint also improved. Additionally, these athletes experienced improved mood and decreased daytime sleepiness and fatigue.
  • Tennis players who increased their sleep to at least nine hours a night also performed better. The accuracy of the players’ serves increased significantly from about 36% to nearly 42%. The players reported that they had less sleepiness during the day as well.
  • A study of soccer players demonstrated that sleep education helps athletes increase their overall sleep time. This adequate sleep before a competition is likely to encourage top performance.

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Not Enough Sleep Affects an Athlete’s Performance

Poor quality and quantity of sleep will lead to several negative effects in any person (especially athletes).

Mentally, sleep deprivation reduces the ability to react quickly and think clearly. People who are sleep deprived are more likely to make poor decisions and take risks.

A lack of sleep also increases the risk for anxiety and depression.

Physically, a lack of sleep increases the risk for many medical concerns, including type 2 diabetes, high blood pressure, kidney disease, and stroke.

While quality sleep has positive effects specifically on athletic performance, a lack of sleep is detrimental to performance. A great number of concerns can arise when athletes do not receive adequate sleep:

  • Risk for injury. Research of middle and high school athletes revealed that a chronic lack of sleep is associated with increased rates of injury.
  • Decreased accuracy. After sleep deprivation, tennis players had decreased serve accuracy of up to 53% – when compared to performance after a normal night of sleep.
  • Difficulty learning and decision making. Executive functions are impacted by a lack of sleep. Choices such as passing the ball or taking it to the net yourself can be more difficult or made too late.

 

sleep and injuries for athletes

How Much Sleep Should Athletes Get?

Evidence shows that increased sleep can benefit athletes, their recovery, and their performance.

Recommendations for athletes range between seven and nine hours nightly.

Elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep with as much importance as athletic training and their nutrition.

I would aim for at least 8 hours of sleep every night.

Here is the recommended number of hours of sleep for the average person:

Napping after a night of inadequate sleep can benefit athletes. Athletes who anticipate a night of inadequate sleep can also benefit from taking naps in the nights before.

Additional sleep is encouraged before events such as traveling to competitions, before a heavy competition, and during times of illness or injury.

Some people are morning birds and others are night owls. It doesn’t really matter what time you go to bed and wake up as long as you get the adequate amount of quality sleep.

I would recommend sticking to a sleep schedule though as it may be more difficult to fall asleep early if you’re use to going to bed at a late hour.

Sleeping Tips for Athletes

Sleep hygiene is important for all people to sleep well. Common components include:

  • Create an appropriate sleep environment. Your sleeping space should be dark and cool with little to no noise.
  • Avoid caffeine & alcohol before bedtime. These beverages can interrupt sleep and impact the ability for you to reach deep sleep.
  • Limit electronics before bedtime. This includes TVs, cell phones, and computers. The blue light that these devices emit can affect your circadian rhythm.
  • Have a wind-down routine. Activities such as reading, showering, or meditating can help you relax and get ready for sleep.
  • Keep naps brief. Naps should be no more than an hour and not taken after 3 p.m.

 

sleeping tips for athletes

Combating Jet Lag as an Athlete

Another aspect of sleep quality athletes need to consider is the effects of jet lag. When traveling to different time zones for competitions, athletes can get out of their natural circadian phase.

This means athletes may experience fatigue or the inability to perform their best. For example, West Coast American football teams play significantly better during evening home games than the visiting East Coast teams.

To combat the negative effects of jet lag, athletes should consider these additional sleep tips:

  • Prepare for travel. Adjust your sleep schedule to mimic the time of the destination you’re traveling to in order to quickly adjust to the time upon arrival. Set your watch for the destination time zone when you board the plane.
  • Get enough sleep before traveling. To avoid sleep deprivation upon arrival, be sure to sleep prior to and during travel, if necessary.
  • Make a comfortable environment. Pillows can be used for cushion and comfort. Earplugs and eye masks can help create a quiet, dark environment for sleep during a flight. Avoid distractions such as electronics.
  • Stay hydrated. On the airplane, be sure to take plenty of fluids. Avoid caffeine and alcohol.

 

Conclusion of Sleep for Athletes

Sleep is important for everyone, but sleep for athletes looking to perform at their best is essential.

You’ll level up your game once you start taking sleep as seriously as your training and nutrition.

Use the tips in this article to improve your sleep today. You can thank me later.

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