Sleep: The Overlooked Key to Athletic Success!

What is the big deal about sleep?

If you're an athlete, whether you're chasing PBs, dominating on the field, or just starting, your performance isn’t only shaped in the gym or on your plate. It’s built through Zs. That’s right, quality sleep is a game-changer, just as important as your training plan and nutrition.

Here’s why: getting enough quality sleep (aim for 8–9 hours!) boosts your energy, sharpens your focus, supports muscle repair, reduces your risk of injury and helps regulate your mood (1). And if you’re still growing? Even more reason to prioritise it—sleep fuels brain development and physical growth.

Why is it as important as training?

Your body runs on a circadian rhythm, your internal clock that loves routine. Disrupt it, and everything from your energy levels to your immune system can be altered (2). A solid sleep schedule enhances your ability to recover, reduces post-workout soreness and helps you bounce back faster (3). Have you ever noticed how you reach for sugary snacks when you are tired? That’s no coincidence, poor sleep makes you crave quick fixes over nourishing foods (4). Prioritising sleep helps you stay on track nutritionally and athletically.

Nighttime routine checklist:

- 6 hours before: stop drinking caffeine.

- 2-3 hours before: finish your main meal.

- 2 hours before: finish vigorous exercise.

- 1 hour before: turn off gadgets, blue light tells the brain it is daytime (try reading, stretching or meditating).

- 1 hour before: high protein snack (eg: low-fat yoghurt and granola to help muscle repair and growth)

- Bedtime: keep your room quiet, cool and dark.

Sometimes it is easier said than done…

Late-night practices, early alarms, or pre-competition nerves can hinder a good night’s sleep. If you can’t clock in 8–9 hours, focus on sleep quality. A 30 – 60-minute nap (ideally between 1–4 pm) can help bridge the gap (5). Just don’t rely on them to replace proper nighttime rest.

Remember: prioritising sleep and creating small habits don’t just allow you to recharge more, they can enhance your training, nutrition choices and overall performance! Food is fuel, sleep is your pit stop – you shouldn’t skip either.

Bibliography

1. Coel RA, Pujalte GGA, Applewhite AI, Zaslow T, Cooper G, Ton AN, et al. Sleep and the Young Athlete. Sports Health: A Multidisciplinary Approach. 2022 Jul 19;15(4):194173812211087.

2.Lange T, Dimitrov S, Born J. Effects of sleep and circadian rhythm on the human immune system. Annals of the New York Academy of Sciences. 2010 Apr;1193(1):48–59.

3. Nicky Keay. Sleep for health and sports performance - BJSM blog - social media’s leading SEM voice [Internet]. BJSM blog - social media’s leading SEM voice. 2017 [cited 2025 Apr 23]. Available from:

https://blogs.bmj.com/bjsm/2017/02/07/sleep-health-sports-performance/#_edn3

4. Shahdadian F, Boozari B, Saneei P. Association between Short Sleep Duration and Intake of Sugar and sugar-sweetened beverages: a Systematic Review and meta-analysis of Observational Studies. Sleep Health. 2022 Nov;9(2).

5. Sonia, Wochatz M, Helmi Chaabene, Olaf Prieske. Daytime napping in young athletes: a scoping review on prevalence, methodology, and effects on physical fitness and sport-specific performance. German Journal of Exercise and Sport Research. 2025 Mar 11;