Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.
How many hours should you sleep a night?
Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.
General population:
Adults: 7–9 hours per night
Teens: 8–10 hours per night
Children: 9–11 hours per night
Athletes:
Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently
The Importance of Sleep for Health and Performance
Physical Recovery and Performance
Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).
For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).
Cognitive Function and Decision-Making
Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.
Hormonal Balance and Mental Health
Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.
Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.
How to Optimize Sleep for Better Recovery and Performance
1. Maintain a Consistent Sleep Schedule
Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).
2. Create an Ideal Sleep Environment
Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow
Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask
Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise
Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep
3. Minimize Screen Time and Optimize Lighting
Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).
One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.
A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.
4. Prioritize a Pre-Sleep Routine
Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:
Reading a book for 30-60 minutes before bed (this has been a game-changer for me)
Practicing deep breathing or meditation
Gentle stretching or mobility work
5. Manage Caffeine and Alcohol Intake
Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).
6. Try Magnesium Spray for Relaxation
Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.
7. Use Sleep Tracking to Optimize Habits
Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).
Final Thoughts
Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.
Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.
References
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.
Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.
Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.
Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.