Consuming caffeine near bedtime can make it difficult to fall or stay asleep. Avoid Caffeine Before Bed: Caffeine is a stimulant, which means that it makes the body feel alert.A dark and cool sleep area can help signal to the body that it is time to rest. Optimize the Bedroom Environment: The body is regulated by circadian rhythms, which use environmental cues such as temperature and light to know when it is time to initiate sleep.Some ways athletes can improve sleep quality include: It can be challenging to get adequate rest, particularly when working around a specific training or competition schedule. Sleep deprivation has been associated with increased injury risk in young athletes. Poor sleep may mean that the body does not have enough time to repair after the stress of training, which can lead to injury or sickness. Injury or Illness: Sleep is an important time for cells and tissue in the body to recover.Sleep-deprived individuals may find it difficult to make decisions quickly. Difficulty Making Decisions: Adequate rest supports executive functions in the brain, which are important for decision-making.Decreased Reaction Time: Sleep deprivation is linked to decreased reaction time, which can be particularly noticeable for athletes in sports that require quick reflexes.Daytime Sleepiness: Feeling sleepy during the day is a common side effect of sleep loss and may affect athletic performance.Research suggests that sleep deprivation can cause athletes to become exhausted more quickly, which can reduce performance, even during training. Quicker Exhaustion: If an athlete begins to feel overly tired during normal activities, it could be a sign they are not getting enough rest.Some signs that an athlete may not be getting enough quality rest include: Sleep deprivation in athletes is associated with a number of undesirable effects. Some athletes who increase their amount of sleep also reported improved mood and reduced fatigue. Additional sleep has been associated with increased speed and accuracy in sports such as tennis, basketball, and swimming. Research suggests that increased quality rest can noticeably improve performance across many different sports.

Learning to get enough rest given these challenges can be difficult, though working with a coach and learning to manage issues like jet lag can be helpful for those dealing with a tricky schedule. Demanding training, unique competition schedules, and travel can all interfere with an athlete’s ability to get enough quality sleep. Though napping is not always recommended for less active individuals, a short nap could help improve alertness and performance for athletes who have lost sleep.Īthletes may also encounter different obstacles to getting adequate rest. In addition to the extra hours of sleep per night, some studies suggest that napping after a night of poor rest can be beneficial for athletes. While nine hours of rest may be excessive for many non-athletes, the additional rest allows athletes to fully recover from the stresses of training. Experts recommend that athletes aim for between seven and nine hours of rest per night, though elite performers are often advised to get at least nine hours. Quality rest is particularly important for athletes. While sleep is important for everyone, it is crucial for athletes who want to maintain physical health and reach new performance goals. Adequate rest allows the body to recover while consolidating memories, regulating emotions, and preventing illness. Sleep is an essential function for all people.

Athletes sleep expert