Sleep is an essential component of health and well-being, with significant impacts on the quality of life, emotional regulation, cognitive performance, and, physical development.

Sleep is essential for all, and specifically for athletes’ performances. While quality sleep has positive effects, a lack of sleep is detrimental to performance (1).


Benefits of a good night sleep:

-Body recovers from physical exertion; the heart rests; cells and tissue repair.

-Learn new skills: sleep helps form memories so contributes to improve performance in the future.

-Helps improve reaction time, accuracy and endurance performance.


Lack of sleep:

-Athletes are more sensitive and irritable with coach and teammates.

-Increases risk of musculoskeletal injuries.

-Leads to poor concentration and motivation.


According to the NHS, most adults require between 6 and 9 hours of sleep every night (recommended 7-9 hours for athletes (1)). If you have difficulty falling asleep:
-Set a bedtime routine with regular sleeping hours
-Relax before bedtime (breathing exercises, meditation, read, listen to gentle music)
-Avoid caffeine and alcohol before sleep; try herbal tea!
-Sleep in a cool, dark, quiet room
-Change your old mattress
-Avoid using smartphones or other electronic devices before bedtime, blue light from screens has a negative effect on sleep

And, remember: physical activity has many benefits, of which, it can help you sleep better!