Sleep and Athletic Performance: The Free Performance Booster

Sleep is the most underrated part of any training plan. It's when your body repairs muscle, consolidates skills and restores energy. Athletes at every level benefit from getting enough of it.

What research suggests

Studies show that insufficient sleep can reduce reaction times, accuracy and endurance, and raise the risk of injury and illness. Many sports organisations encourage athletes to prioritise 7 to 9 hours per night, and some need more during heavy training.

Tips for better sleep

1. Keep a consistent schedule, even on weekends.
2. Limit caffeine in the afternoon and evening.
3. Cool, dark, quiet room.
4. Avoid hard training late at night if it keeps you wired.
5. Wind down with a book or gentle stretching instead of a screen.
6. Don't go to bed hungry or overly full.

Using naps

A short nap of 20 to 30 minutes early in the afternoon can improve alertness without affecting night sleep.

Before a big event

Try to bank good sleep during the week before. One bad night before a race isn't a disaster if you've been sleeping well.