January 8, 2023- Sleep might not be at the top of the list when you think about ways to boost your athletic performance. But it’s just as important as your training program, nutrition and hydration.
As you push your body to be stronger, go faster and be more agile, your tissues undergo continual wear and tear. Sleep provides your body time and energy to repair the wear and tear. Because your body has undergone these repair sessions, you’re less likely to be injured. You’re also less likely to become ill because sleep strengthens your immune system.
Studies of collegiate athletes show that when they don’t get enough sleep, their reaction times and accuracy decrease. One study focusing on basketball free throws and three-pointers found that sleep-deprived athletes can see a drop of 50% in accuracy. With 10 or more hours of sleep, accuracy can increase by 10%. That’s a 60% potential difference in performance.
Getting enough sleep also helps with your mental health and resiliency. The National Collegiate Athletic Association (NCAA) has added sleep screening to its best practices to monitor for conditions like insomnia and sleep apnea.
How much sleep is enough?
So, what is adequate sleep? It depends on your age and stage of life:
- Children
Kids 6–12 should get nine to 12 hours of sleep. - Teens
Young people ages 13–18 should get eight to 10 hours of sleep. - Adults
Those older than 18 need seven or more hours of sleep.