The Role Of Sleep In Athletic Recovery and Performance: Science, Myths, and Practical Tips

Did you know that one singular bad night of sleep is enough to significantly impair muscle function the following day; expand that over days, weeks or months and we see lower rates of muscle synthesis, increased risk of concussion and a drop in mental performance (Charest and Grandner, 2020). Combine that with the fact that athletes are among the groups most susceptible to persistent poor sleep and we have ourselves an interesting talking point (Walsh et al, 2020). In this blog we’re going to explore the science of sleep, its effects on athletic performance, and practical ways to optimise it.

Now for all of you insomniacs who’ve read that opening paragraph and experienced your first series of heart palpitations, the situation is certainly not as bleak as it sounds. What first needs to be understood is the difference between significance, and effect size. A drug, for instance, can significantly improve quality of life (generally 95% certainty), by 1% (The effect size), and therefore despite the drug significantly improving life quality, the 1% marginal gain would be hardly worth your time. So, next time you’re reading about significant performance reductions, don’t forget to read it through the lens of Effect Size. The greatest observable effects are seen in muscular endurance and cognitive alertness, however (although this varies heavily person to person) these very rarely exceed 10-15% (Lopes et al., 2022)(Taheri and Arabameri, 2012). So, If you’re anything like me and your mind fills with existential dread with every second extra you’re awake the night before a game, just remember it’s probably not going to make too much difference. Chronic poor sleep however, now thats more of a problem.

1. The Nerdy Stuff

Sleep Stage	Duration	Characteristics	Benefits for Athletes
NREM Stage 1	A few minutes at the start of sleep	Transition from wakefulness to sleep. Breathing and heart rate slow, muscles relax.	Minimal recovery; primarily serves as a transition to deeper stages of sleep.
NREM Stage 2	10–25 minutes per cycle, increases over the night	Body temperature drops, heart rate slows, and sleep spindles occur in brain activity.	Prepares for deeper sleep stages. Aids motor skill consolidation and memory.
NREM Stage 3 (Deep Sleep)	20–40 minutes per cycle, most prominent in the early night	Slow-wave sleep (SWS) with slow brain waves, relaxed muscles, and low heart rate.	Key for physical recovery: - Growth hormone release for tissue repair and muscle growth. - Glycogen restoration. - Boosts immune function.
REM Sleep	10–60 minutes per cycle, increases in later cycles	Brain activity similar to wakefulness; vivid dreams, rapid eye movements, and muscle paralysis.	Key for mental recovery: - Processes emotions and consolidates memories. - Reinforces motor learning and coordination.

The table above outlines the 4 key stages of sleep, with REM standing for Rapid Eye Movement, and therefore NREM standing for Non-Rapid Eye Movement. Although necessary, NREM stage 1 is arguably the least important sleep phase, primarily serving as a pathway to stages 2, 3 and 4.

Deep sleep is the "powerlifting phase" of your night's workout, where your body does the heavy lifting of recovery. Think of it as your overnight pit crew, rebuilding muscles, replenishing energy stores, and fine-tuning your immune system while you’re out of commission.

During this phase, your body releases growth hormone, which acts like a repair technician, patching up the micro-tears in your muscles from training and rebuilding them stronger (Thenappan A, 2015)(Halson, 2014). It also restores your glycogen—the fuel tank for your next session—making sure you’re ready to hit the ground running, literally.

Skipping deep sleep is like skipping leg day—it might not show immediately, but over time, your foundation crumbles. Without it, you’ll feel sluggish, your muscles won’t recover as quickly, and you might even open the door to injuries or illnesses. This, therefore, is the key area we need to focus our efforts if we’re going to see some real gains on and off the pitch, field and court.

A study in ~ 7000 US Army Soldiers found that compared to achieving 8 hours sleep, soldiers who slept ≤ 4 hours were 2.35 times more likely to experience a musculoskeletal injury, with older participants at a significantly greater risk of picking up a musculoskeletal injury than their younger counterparts (Grier et al., 2020). This number seems to be slightly closer to 1.7 in younger, more adaptable athletes (Milewski et al., 2014).

Sleep supports muscle repair and growth by releasing growth hormone during deep sleep. Chronic sleep loss reduces this hormone, slowing recovery and weakening muscles. Research confirms that strength declines with prolonged sleep deprivation, particularly in tasks requiring maximal effort (Ouyang et al., 2023). We also see Endurance performance suffer as sleep deprivation seeks to disrupt energy metabolism and depletes glycogen stores. This leads to reduced stamina and increased perceived exertion during prolonged exercise (Halson, 2014). The bad news doesn’t stop there, as a lack of sleep slows neural processing, increasing reaction times and error rates in tasks requiring precision. This can compromise performance in high-stakes athletic moments (Sleep Foundation, 2022).

Chronic sleep loss has been associated with emotional dysregulation, with participants showing greater mood swings, fatigue, anger and a lack of motivation - all things that i think we can all agree are not qualities you’d build into your ideal athlete (Saghir et al., 2018).

We as athletes often get hyper-absorbed in our performance to the extent of a disregard to other health outcomes, and therefore I think its important to step back and look at the bigger picture; after all, only a small part of our lives (depending on your sport) is spent being an elite athlete. Individuals with insomnia have been shown to experience significantly higher rates of health issues, including cardiovascular disease (CVD), hypertension, respiratory problems, neurological disorders, chronic pain, and gastrointestinal conditions (Nistor et al., 2023)

I think its pretty clear to see that chronic sleep is a no bueno for anybody, especially athletes, and therefore anything we can do to help the cause is a bonus. Luckily, there are a few steps we can take:

Tips and Tricks:

1. Stick to a Consistent Sleep Schedule

The Science: Our bodies thrive on routine, and so does our sleep. According to research published in Sleep Medicine Reviews, maintaining a consistent sleep schedule—going to bed and waking up at the same time every day—helps regulate your circadian rhythm, the internal clock that controls your sleep-wake cycles. This consistency leads to deeper, more restorative sleep. Sadly, the concept of sleep debt has long since been debunked, and your excuse for sleeping in till 2pm on the weekends “repaying” the lost sleep during the week is about as effective as sitting and reading a book, which would not have the compromising effect on your sleep schedule

Tip: Set a bedtime that allows for 7-9 hours of sleep and stick to it, even on weekends (Don’t come for me, I know this is annoying)

2. Create a Sleep-Inducing Environment

The Science: Light exposure is one of the most influential factors in regulating sleep. Studies, such as those found in Sleep Health, show that bright lights before bed can disrupt the production of melatonin, a hormone that signals to your body that it's time to wind down. Also, noise and temperature play key roles in sleep quality. The ideal sleep environment should be dark, quiet, and cool.

Tip: Try blackout curtains, an eye mask, or a white noise machine to block out distractions. Keep your bedroom at a comfortable 15-20°, the sweet spot for most sleepers, but once again find out what works best for you!

3. Mind Your Diet, Especially at Night

The Science: What you eat can impact your ability to fall and stay asleep. Studies published in The Journal of Clinical Sleep Medicine reveal that large meals and caffeine late in the day can disrupt sleep by increasing heart rate or causing indigestion (pretty obvious I know). On the other hand, light snacks containing tryptophan, an amino acid found in turkey, or magnesium-rich foods, like nuts, can support better sleep.

Tip: Avoid caffeine and heavy meals at least 3-4 hours before bed. Opt for a light snack if you're a little hungry—something like a small banana with almond butter or a handful of cherries can do wonders.

4. Exercise—But Not Too Close to Bedtime

The Science: Regular physical activity has been shown to improve sleep quality and help people fall asleep faster. Exercise increases the amount of deep sleep, the restorative phase we talked about that helps your body repair and grow. However, exercising too close to bedtime can have the opposite effect, increasing adrenaline and making it harder to unwind.

Tip: Aim to finish your workout at least 3 hours before bedtime. If you're looking for a low-impact option, try yoga or the stretching routine I know you’ve been skipping for the last 10 years.

5. Limit Screen Time Before Bed

The Science: Screen time before bed, particularly exposure to blue light emitted from phones and computers, can severely impact your sleep. A study in The Journal of Pineal Research found that blue light suppresses melatonin production, delaying sleep onset and reducing sleep quality.

Tip: Turn off your devices at least an hour before bed, or use blue light filters or night mode if you must use your phone (Instagram reels do not quantify a ‘must’). Instead, try reading a book, listening to soothing music, or practicing mindfulness.

6. Manage Stress and Anxiety

The Science: Chronic stress and anxiety can wreak havoc on your sleep, with studies showing that individuals who are stressed have a higher likelihood of suffering from insomnia. Managing stress with relaxation techniques can help improve sleep duration and quality.

Tip: Consider incorporating relaxation practices into your evening routine. Deep breathing exercises, meditation, or even journaling about your day can help calm your mind and prepare your body for restful sleep.

7. Take Power Naps Wisely

The Science: While long naps can interfere with nighttime sleep, research from The National Sleep Foundation shows that short naps (20-30 minutes) can be beneficial, particularly if you didn't get enough sleep the night before. A short nap can help boost alertness and memory without disrupting your natural sleep cycle.

Tip: If you're feeling tired during the day, aim for a quick nap, but avoid napping too late in the day to ensure it doesn't affect your ability to fall asleep at night.

There is some fantastic technology out there now that can provide some great actionable data. Brands like Whoop, Oura and Fitbit offer great reliability, but unfortunately not so great bang for your buck. You can also get phone apps that do a slightly worse job, but at a fraction of the price; ultimately the decision is yours.

So, while a single restless night might not turn your performance into a disaster, chronic poor sleep is a recipe for long-term decline. By focusing on quality sleep, optimising your routine, and creating an environment conducive to rest, you'll give yourself the best shot at sustained, peak performance. Remember, it's not just about hitting the gym hard—it’s about giving your body the recovery it needs. So go ahead, prioritise that pillow time, and let your body do the heavy lifting! Sleep well, perform better!

Reference list Charest, J. and Grandner, M.A. (2020). Sleep and Athletic Performance. Sleep Medicine Clinics, [online] 15(1), pp.41–57. doi:https://doi.org/10.1016/j.jsmc.2019.11.005.

Grier, T., Dinkeloo, E., Reynolds, M. and Jones, B.H. (2020). Sleep duration and musculoskeletal injury incidence in physically active men and women: A study of U.S. Army Special Operation Forces soldiers. Sleep Health. doi:https://doi.org/10.1016/j.sleh.2020.01.004.

Halson, S.L. (2014). Monitoring Training Load to Understand Fatigue in Athletes. Sports Medicine, 44(S2), pp.139–147. doi:https://doi.org/10.1007/s40279-014-0253-z.

Lopes, T.R., Pereira, H.M., Bittencourt, L.R.A. and Silva, B.M. (2022). How Much Does Sleep Deprivation Impair Endurance Performance? A Systematic Review and Meta-analysis. European Journal of Sport Science, pp.1–46. doi:https://doi.org/10.1080/17461391.2022.2155583.

Milewski, M.D., Skaggs, D.L., Bishop, G.A., Pace, J.L., Ibrahim, D.A., Wren, T.A.L. and Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopedics, [online] 34(2), pp.129–33. doi:https://doi.org/10.1097/BPO.0000000000000151.

Nistor, P., Chang-Kit, B., Nicholson, K., Anderson, K.K. and Stranges, S. (2023). The relationship between sleep health and multimorbidity in community dwelling populations: Systematic review and global perspectives. Sleep Medicine, [online] 109, pp.270–284. doi:https://doi.org/10.1016/j.sleep.2023.07.002.

Saghir, Z., Syeda, J.N., Muhammad, A.S. and Balla Abdalla, T.H. (2018). The Amygdala, Sleep Debt, Sleep Deprivation, and the Emotion of Anger: A Possible Connection? Cureus, 10(7). doi:https://doi.org/10.7759/cureus.2912.

Taheri, M. and Arabameri, E. (2012). The Effect of Sleep Deprivation on Choice Reaction Time and Anaerobic Power of College Student Athletes. Asian Journal of Sports Medicine, [online] 3(1). doi:https://doi.org/10.5812/asjsm.34719.

Thenappan A, P.K. (2015). Physiological Basis of Alternative Therapies to Alleviate Sleep Disturbances. Journal of Sleep Disorders & Therapy, 05(01). doi:https://doi.org/10.4172/2167-0277.1000221.

Walsh, N.P., Halson, S.L., Sargent, C., Roach, G.D., Nédélec, M., Gupta, L., Leeder, J., Fullagar, H.H., Coutts, A.J., Edwards, B.J., Pullinger, S.A., Robertson, C.M., Burniston, J.G., Lastella, M., Le Meur, Y., Hausswirth, C., Bender, A.M., Grandner, M.A. and Samuels, C.H. (2020). Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British Journal of Sports Medicine, [online] 55(7), p.bjsports-2020-102025. doi:https://doi.org/10.1136/bjsports-2020-102025.

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