Medically reviewed by Jennifer So, MD
Athletes constantly seek ways to improve their performance and gain a competitive edge. While training, nutrition and technique are often at the forefront of athletic development, sleep is a crucial factor that’s sometimes overlooked. Better sleep could improve your game-time potential more than you realize. Discover the connection between sleep and sports performance and how it could make a difference on and off the field.
The Science Behind Sleep and Sports Performance
Getting enough sleep is important for every person’s overall health, regardless of whether or not you are an athlete. Sleep improves mental and physical health, giving your body the necessary downtime to ensure your brain and immune system work the way they should. However, research has found that sleep quality and duration also significantly impact various aspects of athletic performance, including:
- Cognitive function: Athletes need sharp mental acuity for quick decision-making, strategy implementation and maintaining focus during competition. Getting enough sleep can improve reaction time and accuracy, which may translate to better on-field performance, especially in sports that require split-second decisions and strategic thinking.
- Mental health: Quality sleep can improve mood and decrease stress and anxiety, especially the night before a big game. Sleep may also help improve mental resilience.
- Physical performance and recovery: The physical benefits of quality sleep for athletes are equally important. During deep sleep stages, the body releases growth hormone, which is crucial for muscle recovery and repair. This process is essential for athletes who regularly push their bodies to the limit during training and competition.
Fortunately, more coaches are beginning to understand that a good night’s sleep is just as important as proper nutrition and training. By making sleep a priority, athletes can unlock their full potential and achieve improved performance both on and off the field.
How Poor Sleep Can Impact Your Game
While getting enough sleep can improve your performance, getting too little sleep can have the opposite effect. Studies show that sleep deprivation in athletes can lead to:
- Decreased endurance
- Impaired judgment and decision-making
- Increased risk of injuries, including concussions
- Reduced accuracy and precision in movements
- Slower reaction times
- Weakened immune system function
For student athletes, who must balance academic responsibilities with their athletic commitments, maintaining a healthy sleep schedule can be particularly challenging. Poor sleep can negatively affect both academic performance and athletic achievements.
How Much Sleep You Need
The ideal amount of sleep you need can vary by individual. Some people may be at their best with only seven hours of sleep, while others may need closer to nine hours to feel fully rested. In general, the Centers for Disease Control and Prevention recommends:
- Kids ages 6 to 12: nine to 12 hours
- Teens ages 13 to 17: eight to 10 hours
- Adults aged 18 and older: at least seven hours
Recent research found that athletes who slept at least seven hours and then increased sleep duration by 45 minutes to two hours had improved physical or mental performance. Naps of 20 to 90 minutes also improved performance.
Optimizing Sleep for Sports Performance
If you have poor sleep quality, it may not matter how long you sleep. Restless sleep can leave you just as tired as too few hours of sleep. Practice strategies to improve both sleep quality and duration, such as:
- Avoid alcohol, caffeine and nicotine. Consuming caffeine in the evening can cause poor sleep or keep you up. Alcohol may make you sleepy, but it will disrupt your sleep. Nicotine is a stimulant like caffeine.
- Create a sleep-friendly environment. Make your bedroom more conducive to sleep with a quality mattress and pillows, dark curtains and cool temperatures. If noise is a problem, try earplugs or a white noise app on your phone or tablet.
- Limit screen time before bed. The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone that regulates sleep. Avoid your phone, computer, television and any other devices that produce a glow for at least an hour before bedtime.
- Establish a consistent sleep schedule. Maintaining a regular sleep schedule helps regulate your circadian rhythm, which is crucial for optimal sleep quality. Aim to go to bed and wake up at the same time, even on weekends or during off-seasons.
- Try relaxation techniques. If you have trouble falling asleep, relaxation and mindfulness activities such as deep breathing or meditation may help quiet your mind.
- Watch what you eat and drink. Don’t eat too close to bedtime. Stay hydrated throughout the day, but limit fluid intake before sleep to prevent nighttime awakenings.
Although consistent exercise is one of the best ways to improve sleep quality, exercising too close to bedtime can affect some people’s sleep quality. Try to end workouts at least three hours before your desired bedtime.
Here is a video with tips to help you get a better night’s sleep.
Talk to a Doctor About Your Sleep
It may feel hard to prioritize sleep over homework, friends or family, but you should look at your sleep as a kind of workout: If you slack off, your performance could suffer. But sometimes you can do everything right and still not be able to get the sleep you need. If you’ve tried lifestyle adjustments and continue to experience restless sleep, insomnia or daytime fatigue, it’s time to talk to your sports medicine provider. A doctor can help assess other issues that could be contributing to poor sleep quality.
Listen to a Podcast
Do you have trouble falling asleep or wake up feeling just as tired as when you went to bed? You are not alone! But don’t fear! Dr. Emerson Wickwire, a sleep specialist at UMMC Midtown Campus, is here with tips on how to get better sleep and when to know if you should see a specialist to get some rest. Listen here or on our website.