Int J Sports Med 2019; 40(08): 535-543
DOI: 10.1055/a-0905-3103
Clinical Sciences
© Georg Thieme Verlag KG Stuttgart · New York

Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations

Kenneth C. Vitale
1  Orthopaedic Surgery, University of California San Diego School of Medicine, La Jolla, United States
,
Roberts Owens
2  Department of Medicine, Division of Pulmonary and Critical Care Medicine, University of California San Diego School of Medicine, La Jolla, United States
,
Susan R. Hopkins
3  Medicine and Radiology, University of California San Diego, La Jolla, United States
,
Atul Malhotra
4  Medicine, Division of Pulmonary and Critical Care Medicine, University of California San Diego, La Jolla, United States
› Author Affiliations
Further Information

Publication History



accepted 22 April 2019

Publication Date:
09 July 2019 (online)

Abstract

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.