Factors Affecting Sleep in Athletes

What factors affect sleep in people who exercise regularly?

👉 Sleep can be defined as a state of physical and mental rest, which a person passes through, associated with recovery processes 💤, involved in numerous physiological and neural functions.

🌙 Sleep is considered by some experts to be the best recovery and longevity strategy due to its physiological and restorative effects.

⏱️ How many hours of sleep are recommended?

👉 For adults, recommendations range from 7-9 hours of sleep per night 😴, with health, wellbeing and performance potentially compromised if this decreases. 👉 For those who exercise regularly, to allow proper recovery and adaptation between training sessions, 8-10 hours of sleep is recommended 🏋️‍♂️. ❌ Reducing below these recommendations can compromise performance in athletes.

🔎 What factors can affect sleep?

• Late competition and training schedules ⏳ → Fewer hours of sleep and longer time to fall asleep.
• Stress and anxiety 😰 → Over 60% of athletes sleep worse before a competition.
• Screen use 📱 → Blue light reduces melatonin production, affecting sleep quality.
• Travel and time zone changes ✈️ → Jet lag and unfamiliar environments can disrupt rest.
• Caffeine and alcohol ☕🍷 → Interfere with falling asleep and sleep quality.

🏆 A strategy to promote better health, wellbeing and reduced injury risk is to implement proper sleep hygiene:

✅ Maintain a consistent bedtime. ✅ Establish a pre-sleep routine; for example, avoid screens before sleeping. ✅ Limit caffeine and alcohol intake at least 8 hours before bedtime. ✅ Optimise the sleeping environment—appropriate temperature and minimal noise. ✅ Track sleep quality with a watch and make improvements as needed.

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