Does Sleep Affect Performance?

 Does Sleep Affect Performance?

Imagine trying to run a race, memorize a complex play, or focus in the

middle of a long day while running on empty. That’s exactly what many

athletes do every day without realizing that the biggest performance

boost may not be more practice… it’s sleep.

Longer Sleep Directly Improves Athletic Performance

Studies on college basketball players show that 10 hours of sleep

improved sprint times, shooting accuracy, and reduced fatigue. Across

12 different sports, more sleep led to 7% faster sprinting, 9% better

accuracy, and 20% better technical skills.

Poor Sleep Slows the Brain, Increases Injury Risk, and

Delays Recovery

Athletes who are sleep-deprived react more slowly, make poorer

decisions, and experience lapses in attention. Those with insomnia are

3x more likely to sustain a concussion. Poor sleep also delays recovery,

increases soreness, raises stress, and weakens the immune system.

Treat Sleep as Part of Training

Athletes should aim for 8–10 hours of sleep each night and prioritize

sleep quality the same way they prioritize nutrition and hydration.

Reduce Pre-Bed Screen Exposure

Blue light delays melatonin release, making it harder to fall asleep and

stay asleep, which then impacts next-day performance.

Add Sleep Education to Team Training

Coaches should teach athletes about healthy sleep habits just like they do

with nutrition and hydration

My name is Paige Brandt. I am a Sports Medicine student and a three-season

athlete here at Westfield State. Being a student athlete, I am always looking at

different ways to take care of myself and my body. During the semester, I

researched how sleep affects athletic performance, recovery, and injury risk. I

focused on practical strategies athletes can use to optimize their routines and gain a

competitive edge through evidence-based habits.

References