Sleep for Peak Performance

Sleep for Peak Performance

By David Kathmann, MS, RSCC, CSCS, NSCA-CPT

Written on June 29, 2014

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Sleep is essential in recharging the body.  Sleep allows the body to repair itself from the wear and tear of the day, as well as help the mind organize thoughts and improve cognition. This is especially true for athletes. Athletes push their bodies daily in order to perfect their skills and succeed in their chosen sport. Sleep helps muscles repair and grow, improve the immune system, allow recovery of the nervous system, help regulate homeostasis (i.e. blood glucose), organize thoughts and skills developed during the day, and improve one’s mood state. For the general population, it is suggested to get 7 to 8 hours of sleep per night, but for athletes to perform at their peak, 9 or more hours may be necessary.

            A study in the Sleep journal conducted on Stanford basketball players found that extended sleep improved sprint times, shooting accuracy, percentage of shots made, reaction time, and mood-state (i.e. improved vigor and decreased fatigue and depression; 2). The players reported being in bed for 10 hours, but actual sleep (measured via an actigraphy; think Fitbit watch) was, on average, 8.5 hours.

            Napping for 20-30 minutes in the middle of the day after a night of partial sleep deprivation (i.e. four hours of sleep) can help improve performance (i.e. sprint performance and alertness). However, napping should not be relied upon as a main form of sleep.

            Quality sleep and sleep duration is essential to help an athlete achieve peak performance. Focus should be put on trying to get at least 9 hours of sleep a night. The exact amount of sleep may vary between each individual athlete and each athlete should make note of how much sleep is required to feel and perform at their best (i.e. alert, reduced fatigue, improvement in performance standards, and ability to recover day-to-day). Use the chart below for strategies to help in achieving those quality 9 hours of sleep.

         Picture Source (1) – Bird, S.P. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. 

                                                 Strength Cond. J. 35(5):45, 2013.

      1.  Bird, S.P. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations. Strength Cond. J. 35(5):45, 2013.

     2.  Mah, C.D.; Mah, K.E.; Kezirian, E.J.; and Dement, W.C. The Effects of Sleep Extension On The Athletic Performance of Collegiate Basketball Players. Sleep 34(7):943-950, 2011.