Importance of Sleep

We often talk about strength, speed, and skill—but one of the most overlooked performance enhancers for athletes is sleep. A 2020 review published in Sports Medicine by Charest and Grandner highlights how inadequate sleep can significantly affect performance, injury risk, recovery, and mental health (PubMed ID: 32005349).

The research shows that most elite athletes average less than 7 hours of sleep per night, even though they need more recovery than the general population. Consistently short sleep not only limits performance gains but also increases the risk of overuse injuries, illness, and burnout.

The study found that even minor reductions in sleep can impair reaction time, decision-making, and motor coordination—all critical for game-day performance. On the flip side, adequate sleep supports muscle recovery, hormone regulation (like growth hormone), and immune function, helping athletes bounce back stronger after training.

Sleep also plays a vital role in mental health and emotional resilience. Athletes getting enough rest report better mood stability, motivation, and focus. The review recommends that athletes aim for 7–9 hours of sleep per night, with longer durations during periods of high training load or competition.

In short: improving sleep habits is one of the most low-cost, high-impact strategies available to athletes.

If you or your athletes are looking for ways to boost performance, reduce injury risk, and enhance recovery, optimizing sleep should be at the top of the list.

-Dr. Caleb

P.S. Learn more about decreasing injury and increasing power just by sleeping here