Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations
Open accessAbstract
For elite athletes who exercise at a high level, sleep is critical to overall health. Many studies have documented the effects of sleep deprivation in the general population, but few studies exist regarding specific effects in the athlete. This review summarizes the effects of sleep deprivation and sleep extension on athletic performance, including reaction time, accuracy, strength and endurance, and cognitive function. There are clear negative effects of sleep deprivation on performance, including reaction time, accuracy, vigor, submaximal strength, and endurance. Cognitive functions such as judgment and decision-making also suffer. Sleep extension can positively affect reaction times, mood, sprint times, tennis serve accuracy, swim turns, kick stroke efficiency, and increased free throw and 3-point accuracy. Banking sleep (sleep extension prior to night of intentional sleep deprivation before sporting event) is a new concept that may also improve performance. For sports medicine providers, the negative effects of sleep deprivation cannot be overstated to athletes. To battle sleep deprivation, athletes may seek supplements with potentially serious side effects; improving sleep quality however is simple and effective, benefiting not only athlete health but also athletic performance.
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Sleep is an absolutely vital physiological function and one of the most important factors in post-exercise recovery.
“There is no doubt that sleep is an absolutely vital physiological function and one of the most important factors in post-exercise recovery [140].”
From The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates (2020) · cites this paper as [140]
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- Authors
- Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A.
- Affiliations
- University of California San Diego (US)
- Corresponding author
- Vitale, Kenneth C.
- Venue
- International Journal of Sports Medicine
- Publisher
- Georg Thieme Verlag KG
- Published
- 2019-07-09
- Volume
- 40
- Issue
- 08
- Pages
- 535-543
- ISSN
- 0172-4622 (ISSN-L)
- 1439-3964
- PMC
- PMC6988893
- OpenAlex
- W2961604456
- Cited by
- 264
- References
- 60
- Citations by year
- 2026: 49 · 2025: 51 · 2024: 38 · 2023: 44 · 2022: 35 · 2021: 33 · 2020: 13
- FWCI
- 23.78
- Type
- journal article
- Language
- en
- Open access
- green
- www.ncbi.nlm.nih.gov
- Locations
- International Journal of Sports Medicine (publishedVersion)
- PubMed (publishedVersion)
- PubMed Central (acceptedVersion)
- eScholarship (California Digital Library) (submittedVersion)
- Funders
- National Heart, Lung, and Blood Institute (T32HL134632, R01HL085188, K24HL132105)
- Topics
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and Work-Related Fatigue
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Keywords
- sleep hygiene, sleep deprivation, sleep extension, athletic performance, recovery, reaction time, cognitive function, endurance, strength, sleep quality, supplements, elite athletes
- MeSH terms
- Sleep Hygiene, Circadian Rhythm, Cognition, Humans, Reaction Time, Sleep Deprivation, Jet Lag Syndrome, Muscle Strength, Athletic Performance
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