How Much Sleep Do Athletes Really Need for Performance and Recovery?

Key takeaways:

• Most athletes need 8 to 10 hours of sleep per night for proper recovery. This is more than the 7 to 9 hours recommended for the general adult population.
  
  

• Sleep supports muscle repair, hormone regulation, and skill consolidation. These processes are essential for athletic performance and adaptation to training.
  
  

• Research shows that athletes who sleep fewer than 8 hours per night have a higher risk of injury.
  
  

• Consistent sleep habits, a dark and cool bedroom, and limited evening caffeine can help improve sleep quality.

Regular exercise is important for health and fitness. But rest and recovery matter just as much. Without adequate sleep, training can lead to physical and mental burnout. It can also limit your fitness gains.

Athletes place higher demands on their bodies than the average person. This means their sleep needs are higher, too. Understanding how much sleep you need—and how to get better quality ZZZ—can help you recover properly and perform your best.

How much sleep do athletes need?

It depends on your training level, workout intensity, and individual factors. But athletes generally need more sleep than non-athletes.

The American Academy of Sleep Medicine recommends 7 to 9 hours of sleep per night for adults. 

Research suggests that 8 to 10 hours is more appropriate for athletes who train regularly [1] [2].

Here's how sleep needs vary by training level:

• Recreational athletes: 8 to 9 hours per night

• Competitive and elite athletes: 9 to 10 hours per night

• Adolescent athletes: 9 to 10 hours per night, sometimes more

Sleep needs may temporarily increase during periods of:

• High training volume or intensity

• Competition

• Travel across time zones

• Injury recovery

Why do athletes need more sleep?

Training puts stress on your body. This stress helps you adapt and improve. However, your body actually adapts during recovery, not while you are working out.

Exercise damages muscle fibers and uses up energy. This puts stress on your body. Sleep is essential because it helps the body repair this damage and replenish energy stores.

Without enough sleep, recovery remains incomplete. Over time, this can affect performance, slow progress, and increase injury risk [3].

Also Read: Amount & Quality of Sleep Affects Daily Functioning

How does sleep support athletic recovery?

Sleep affects nearly every part of your body involved in athletic performance. Here are some of the key benefits.

1. Muscle repair and growth

During deep sleep, the body releases growth hormone. This hormone plays a central role in muscle protein synthesis—the process of repairing and rebuilding muscle fibers after exercise.

Shortened sleep may reduce the time spent in deep sleep. This can limit muscle recovery even when nutrition and training are optimized [4].

2. Hormone regulation

Sleep affects hormones that are important for recovery and performance.

Studies show that not getting enough sleep is linked to [5]:

• Lower testosterone levels can hurt muscle repair and strength.

• Higher cortisol levels can break down muscle tissue.

• Increased inflammation markers may cause longer soreness and slower recovery

3. Brain function and motor learning

Sleep supports cognitive functions that are essential for athletic performance. These include reaction time, coordination, decision-making, and accuracy.

During REM sleep, the brain consolidates motor skills learned during training. This helps movements become more automatic and precise.

Research has found that staying awake for 17 to 19 hours impairs cognitive performance to a degree similar to a blood alcohol level of 0.05% [6].

4. Injury prevention

A study published in the Journal of Pediatric Orthopaedics found that adolescent athletes who slept fewer than 8 hours per night were 1.7 times more likely to experience an injury [7]. Sleep duration was a stronger predictor of injury risk than hours spent training.

Possible reasons include slower reaction times, impaired coordination, and incomplete tissue repair.

Also Read: Harvard Researchers Find that a Good Night’s Sleep Can Add Years to Your Life

How much sleep do professional athletes get?

Many elite athletes prioritize sleep as part of their training regimen.

• LeBron James has said that on many days he gets close to 12 hours of sleep total, including naps, during the NBA season [8].

• Roger Federer has said he doesn’t feel right without around 11–12 hours of sleep, especially during tournaments [9].

• Tom Brady has repeatedly described sleep as a crucial part of his recovery routine [10].

Research from Stanford University studied college basketball players who extended their sleep to 10 hours per night for several weeks [11]. The players showed improvements in sprint times, reaction time, and shooting accuracy. Free-throw percentage improved by 9%.

Professional sports teams now commonly employ sleep coaches and use sleep tracking technology to monitor athlete recovery.

What are the signs of insufficient sleep in athletes?

Sleep deprivation can be hard to notice. Athletes often get used to performing on little sleep without realizing how it affects them.

Common signs include:

• Persistent muscle soreness or slow recovery between sessions

• Workouts feel harder at the same intensity

• Elevated resting heart rate

• Increased frequency of illness or minor infections

• Difficulty concentrating or making decisions during training or competition

• Mood changes, including irritability or low motivation

• Stalled progress despite consistent training

These symptoms often indicate accumulated sleep debt rather than a single night of poor sleep.

Also Read: This Common Habit Makes Insomnia Worse

How can athletes improve their sleep?

Small, consistent habits can significantly improve sleep quality. Here are some strategies that can help.

Keep a consistent schedule

Go to bed and wake up at similar times each day, including rest days and weekends. This helps regulate your body's internal clock or circadian rhythm.

Create a sleep-friendly environment

Most people sleep best in a room that is:

• Dark (blackout curtains can help)

• Quiet (white noise machines can block disruptions)

• Cool (around 65°F or 18°C)

Get morning light exposure

Bright light early in the day helps set your circadian rhythm. This can improve alertness during the day and sleep quality at night.

Limit caffeine and alcohol

Caffeine has a half-life of about 5 to 6 hours. Consuming it in the afternoon or evening can interfere with sleep onset.

Alcohol may help you fall asleep faster, but it disrupts the quality of your sleep. It reduces the time spent in the restorative stages of sleep.

Avoid large meals close to bedtime

Eating 2 to 3 hours before bed gives your body time to digest before sleep. Large or heavy meals can cause discomfort, bloating, or acid reflux, which may make it harder to fall asleep or stay asleep. 

If you need a snack closer to bedtime, choose something light and easy to digest.

Use naps strategically

Short naps of 20 to 30 minutes earlier in the day can reduce fatigue and improve alertness. Long or late naps may interfere with nighttime sleep.

Are sleep supplements helpful for athletes?

Melatonin is a popular sleep aid for athletes. It can help with adjusting to new time zones or changing sleep patterns. However, melatonin supplements aren't as tightly regulated as medications. Studies show that the amount on the label can differ from what's actually in the product. Some people also report feeling groggy the next day or having nightmares.

 

For athletes who want options without melatonin, there are alternatives. Sip2Sleep® is a liquid sleep aid made from Montmorency tart cherry extract and Venetron®, a leaf extract from Rafuma. You take it under your tongue, and it has no synthetic melatonin or added sugar.

 

Montmorency tart cherry contains natural substances that help produce melatonin. Research suggests it may improve sleep duration and quality. It also has anti-inflammatory benefits that can aid in recovery after exercise. 

 

Venetron® helps you relax by acting on the GABA pathway. It does not make you feel sleepy or groggy the next day.

 

The bottom line

Sleep is crucial for athletes to recover. Most athletes need 8 to 10 hours of sleep each night. This sleep helps with muscle repair, hormone balance, thinking clearly, and stopping injuries.

How much sleep you need depends on your fitness level, how hard you train, and other personal factors. Sticking to good sleep habits and creating a sleep-friendly environment can enhance your training results.

If you want extra help with sleep, consider melatonin-free options like Sip2Sleep®. These can help you sleep better without feeling groggy the next day.

If you often have trouble sleeping despite good habits, talk to a healthcare provider.

 

 

 

Frequently asked questions

Is 6 hours of sleep enough for athletes?

For most athletes, no. Six hours of sleep is below the recommended minimum for both general adults and athletes. Research suggests that athletes who regularly sleep fewer than 8 hours per night have reduced reaction time, impaired recovery, and higher injury risk. While individual needs vary slightly, most athletes perform best with 8 to 10 hours of sleep per night.

What time should athletes go to bed?

The ideal bedtime depends on when you need to wake up and how much sleep you need. Most athletes should aim for 8 to 10 hours of sleep. If you need to wake at 6 a.m., a bedtime between 8 p.m. and 10 p.m. would support adequate rest. Consistency matters more than the specific time—going to bed and waking at similar times each day helps regulate your body's internal clock.

Can you catch up on lost sleep?

Yes, sleeping longer on the following nights can help reduce sleep debt. However, it may take several nights of extra sleep to fully recover from not getting enough sleep over time. Getting enough sleep regularly is more effective than trying to catch up later.

Is it possible to sleep too much?

Most athletes benefit from sleeping 10 or more hours during heavy training. However, if you regularly need more than 10 to 12 hours of sleep, it might signal a problem like overtraining, illness, or a sleep disorder. If you still feel very sleepy even after getting enough sleep, consider talking to a healthcare provider.

Should athletes nap before competition?

It depends. A short nap of 20 to 30 minutes can help you feel more awake and less tired without making you feel groggy. However, if you nap too close to your competition or for too long, you might experience sleep inertia. This is when you feel foggy and less alert right after waking up. Athletes should test napping during training to see what works best for them.

Does sleep quality matter more than duration?

Both aspects are important. Sleep quality is about the time you spend in deep sleep and REM sleep, which are the restorative stages of sleep. If you wake up often or if noise and light disturb you, it can hurt your sleep quality, even if you sleep enough hours. Athletes should focus on getting enough sleep and making sure it's good quality.

How does travel affect athletes' sleep?

Travel can affect your sleep in several ways. When you cross time zones, you may experience jet lag, which can throw off your internal clock and leave you feeling out of sync with local time. Long flights can also cause dehydration, uncomfortable sleeping positions, and irregular meal times. Athletes traveling for competitions should give themselves time to adjust to new time zones and try to keep their sleep routines consistent.

How long before bed should athletes stop exercising?

Most experts recommend finishing vigorous exercise at least 3 to 4 hours before bedtime. Intense exercise raises core body temperature and stimulates the nervous system, which can make it harder to fall asleep. Light stretching or yoga closer to bedtime is generally fine and may even promote relaxation.

Does screen time before bed affect sleep?

Yes. Electronic screens give off blue light. This blue light can lower melatonin levels and make it harder to fall asleep. To improve sleep quality, try to reduce screen time for at least 30 to 60 minutes before bedtime. You can also use blue light filters or night mode settings to lessen the effect.

Reference: 

1. Walsh NP, Halson SL, Sargent C, et alSleep and the athlete: narrative review and 2021 expert consensus recommendationsBritish Journal of Sports Medicine 2021;55:356-368.

2. Coel RA, Pujalte GGA, Applewhite AI, Zaslow T, Cooper G, Ton AN, Benjamin HJ. Sleep and the Young Athlete. Sports Health. 2023 Jul-Aug;15(4):537-546. doi: 10.1177/19417381221108732. Epub 2022 Jul 19. PMID: 35855519; PMCID: PMC10293556.

3. Surkin, L. (2025, May 16). Sleep deprivation and increased risk of sports-related injuries. American Academy of Cardiovascular Sleep Medicine (AACSM). https://aacsm.org/sleep-deprivation-and-increased-risk-of-sports-related-injuries/

4. Erlacher, D., & Vorster, A. (2023). Sleep and muscle recovery – Current concepts and empirical evidence. Current Issues in Sport Science (CISS), 8(2), 058. https://doi.org/10.36950/2023.2ciss058

5. Lamon S, Morabito A, Arentson-Lantz E, Knowles O, Vincent GE, Condo D, Alexander SE, Garnham A, Paddon-Jones D, Aisbett B. The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan;9(1):e14660. doi: 10.14814/phy2.14660. PMID: 33400856; PMCID: PMC7785053.

6. Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

7. Milewski, Matthew & Skaggs, David & Bishop, Gregory & Pace, James & Ibrahim, David & Wren, Tishya & Barzdukas, Audrius. (2014). Chronic Lack of Sleep is Associated With Increased Sports Injuries in Adolescent Athletes. Journal of pediatric orthopedics. 34. 129-133. 10.1097/BPO.0000000000000151. 

8. Bruce Y. Lee. “This Is How Many Hours Of Sleep LeBron James Gets A Day.” Forbes; 2017. Available at: https://www.forbes.com/sites/brucelee/2017/06/09/this-is-how-many-hours-of-sleep-lebron-james-gets-a-day

9. Roger Federer sleeps 12 hours a day, which is helping his longevity.” Sportskeeda; 2020. Available at: https://www.sportskeeda.com/tennis/news-roger-federer-sleeps-12-hours-a-day-which-is-helping-his-longevity

10. Tom Brady prioritizes going to bed early and getting around 9–10 hours of sleep per night during the season, and he emphasizes sleep and recovery as essential parts of his performance routine.” Awaken; 2024. Available at: https://awaken.com/2024/12/learn-the-sleep-habits-of-tom-brady-and-sleep-like-a-champ

11. Mah CD, Mah KE, Kezirian EJ, Dement WC. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011 Jul 1;34(7):943-50. doi: 10.5665/SLEEP.1132. PMID: 21731144; PMCID: PMC3119836.