Ultimate guide to sleep recovery for athletes

Sleep has an immense impact on recovery for everybody, including athletes.

In his book The TB12 Method: How to Achieve a Lifetime of Sustained Peak Performance, Tom Brady – the winningest QB in the NFL — reveals details of his health and wellness regimen. Details even include the recipe for his go-to morning smoothie. Another secret weapon? A strict sleep schedule: in bed at 9 PM and up at 6 AM, logging an impressive 9 hours of sleep each night.

Lakers superstar Lebron James’s dedication to getting 12+ hours of sleep per night is also legendary and has famously led his teammates to joke that James is either playing basketball or sleeping.

And then there’s Serena Williams, 23-time Grand Slam tennis champion, who believes that quality sleep is key if you want to exceed the expectations that come with being a female role model.

But what makes sleep so important for athletes’ recovery, and how can average individuals maximize their sleeping hours? In this guide, we’ll dive into the link between performance, training, recovery, and sleep.

What is the relationship between exercise and sleep?

Sleep is essential for your body to recover and perform at its best. During deep sleep, your body repairs muscle tissue and produces growth hormones that allow muscles to strengthen.

When we get quality sleep, our bodies also replenish muscle glycogen, a critical energy source that gets depleted when we work out. While you sleep, you'll also solidify new skills and muscle memory for exercises you've been practicing.

And it works both ways: Exercise has been shown to improve the quality of your sleep.

The more sleep pressure we accumulate throughout the day, the easier it is for us to fall asleep in the evening. Additionally, after we exercise, ideally in the morning or early afternoon, we enable our core body temperature to decrease more quickly, which allows us to fall asleep and achieve deeper rest more easily.

What is sleep recovery?

Sleep recovery refers to the process of regaining or restoring the body's optimal sleep patterns and overall well-being after experiencing sleep deprivation or disruptions. It involves allowing oneself to get sufficient sleep in order to compensate for the sleep debt accumulated during periods of inadequate sleep.

What is sleep debt?

When individuals do not get enough sleep or experience poor sleep quality over a period of time, their bodies can enter a state of sleep debt. This sleep debt can negatively affect various aspects of their physical and mental health, including cognitive function, mood, immune system function, and overall energy levels.

Sleep recovery typically involves increasing the duration and quality of sleep to help repay the sleep debt and restore the body's standard sleep patterns. This can be achieved by allowing yourself to sleep for more extended periods, practicing good sleep hygiene, and creating a sleep-friendly environment.

Which types of exercise are better for sleep?

Nearly every sleep specialist you ask will tell you that regular aerobic activity can help you sleep better. However a recent study by Angelique Brellenthin, PhD, professor of kinesiology at Iowa State University, finds that resistance exercises that work on strengthening muscle may actually be better than aerobic workouts for improving the duration and quality of your sleep.

How long does sleep recovery take?

Getting enough rest to recover from physical activity or sleep debt can take time. Amy Bender, PhD. is an expert in sleep and performance who has studied and worked with NBA, NHL, NFL, and Olympic athletes throughout Canada and the U.S. She states that athletes who sleep more and sleep better perform better, both in the short and the long term. This can mean getting anywhere from 10 to 12 hours of sleep each night.

Sleep recovery for athletes

Sleep recovery for athletes refers to the specific strategies and practices athletes use to optimize their sleep patterns and ensure adequate restorative sleep. Athletes often have unique sleep challenges due to the physical demands of training and their performance, competition schedules, and travel, which can disrupt their sleep routines. Sleep recovery for athletes focuses on addressing these challenges and promoting optimal sleep for enhanced performance and overall well-being.

Sleep plays a crucial role in athletic performance and recovery for several reasons:

• Physical recovery: During sleep, the body undergoes important processes such as muscle repair, tissue growth, and the release of growth hormones. Sufficient sleep allows athletes to recover from intense training, reduce muscle soreness, and optimize physical performance.
• Mental and cognitive restoration: Quality sleep is essential for cognitive function, concentration, decision-making, and reaction time. Athletes need to be mentally sharp to perform at their best during training and competition.
• Hormonal regulation: Sleep deprivation can disrupt the balance of hormones involved in appetite regulation, metabolism, and muscle repair. Adequate sleep helps maintain a healthy hormonal profile, which is important for body composition and overall health.
• Immune function: Sleep deprivation compromises the immune system, increasing the risk of illness and injury. For athletes, who often face intense training schedules and travel, a strong immune system is crucial for consistent performance.

How can sleep debt affect athletes?

Sleep debt can significantly impact athletes, from their performance to recovery and overall well-being. Here are some specific ways sleep debt can affect athletes:

• Impaired physical performance: Lack of sufficient sleep can lead to decreased physical performance. Athletes may experience reduced endurance, strength, power, speed, and agility, making it more challenging to perform at their peak level during training and competition.
• Decreased cognitive function: Sleep debt affects cognitive abilities such as attention, concentration, reaction time, decision-making, and memory. Athletes may struggle to focus, make accurate judgments, or respond quickly to changing situations, impairing their overall performance and safety.
• Increased risk of injuries: Sleep deprivation compromises motor skills, coordination, and balance, increasing the risk of accidents and injuries. Athletes with sleep debt may experience reduced coordination, slower reaction times, and impaired judgment, making them more prone to mistakes or missteps during physical activities.
• Slower recovery and delayed muscle repair: Sleep is crucial for muscle repair, growth, and recovery. Sleep debt can delay the healing process, impair the body's ability to repair muscle damage, and slow down overall recovery from training or competitions. This can lead to prolonged muscle soreness, reduced adaptation to training, and hindered progress.
• Weakened immune system: Sleep deprivation suppresses the immune system, making athletes more susceptible to infections, illnesses and slower recovery from common ailments. This can disrupt training schedules, limit participation in competitions, and hinder overall athletic development.
• Mood disturbances and mental health issues: Lack of sleep can contribute to mood disturbances, irritability, increased stress levels, and decreased overall well-being. Athletes with sleep debt may experience heightened emotional instability, reduced motivation, and increased vulnerability to mental health issues such as anxiety and depression.
• Impaired hormonal regulation: Sleep deprivation disrupts the balance of hormones responsible for appetite regulation, metabolism, muscle repair, and growth. This can lead to imbalances that affect body composition, recovery, and overall performance.
• Reduced focus and learning ability: Adequate sleep is crucial for effective learning and skill acquisition. Sleep debt can impair the ability to concentrate, learn new techniques, and retain information, making it more challenging for athletes to acquire and refine their skills.

9 elements of effective sleep recovery

The main elements of sleep recovery involve implementing various strategies and practices to optimize sleep quality and quantity. Here are the key elements of sleep recovery:

1. Sleep duration

   Allowing sufficient time for sleep is essential for recovery. Most adults require between 7-9 hours of sleep per night, but individual needs may vary. Adequate sleep duration ensures the body has enough time to complete the different sleep stages and restorative processes.

2. Sleep consistency

   Maintaining a consistent sleep schedule, including consistent bedtimes and wake-up times, helps regulate the body's internal clock. Consistency promotes better sleep quality and enhances the body's natural sleep-wake cycle.

3. Sleep environment

   Creating a sleep-friendly environment contributes to better sl``eep. A comfortable, quiet, dark, and cool bedroom promotes relaxation and minimizes disruptions. Consider using earplugs, eye masks, white noise machines, relaxing music, or adjusting room temperature as necessary.

4. Sleep hygiene

   Practicing good sleep hygiene involves adopting habits that promote healthy sleep. This includes avoiding stimulants like caffeine and nicotine close to bedtime, limiting alcohol intake, and avoiding heavy meals or vigorous exercise close to bedtime. Establishing a relaxing pre-sleep routine, such as reading, taking a warm bath, or practicing relaxation techniques, can signal the body to prepare for sleep.

5. Managing stress

   Stress and anxiety can interfere with sleep. Implementing stress-management techniques like meditation, deep breathing exercises, journaling, or engaging in calming activities can help alleviate stress and promote better sleep quality.

6. Limiting electronic device use

   The blue light emitted by electronic devices such as smartphones, tablets, and computers can disrupt sleep. Limit exposure to electronic screens at least an hour before bedtime or use blue light filters or glasses to minimize the impact on sleep quality.

7. Regular exercise

   Engaging in regular physical activity promotes better sleep. However, avoid exercising vigorously too close to bedtime as it may increase alertness and make it difficult to fall asleep. Aim to complete exercise sessions at least a few hours before bed.

8. Napping

   Short daytime naps can be beneficial for sleep recovery, especially after periods of sleep deprivation or intense physical activity. However, it's important to keep naps short (around 20-30 minutes) and avoid napping too late in the day, as it may interfere with nighttime sleep.

9. Seeking professional help if needed

   If you consistently experience sleep difficulties or suspect a sleep disorder, consult a healthcare professional or a sleep specialist. They can help diagnose any underlying sleep issues and provide appropriate treatment options.

Remember that sleep recovery is a gradual process, and it may take time to establish new sleep habits and patterns. By implementing these elements of sleep recovery consistently, individuals can optimize their sleep quality and quantity, leading to improved overall well-being and performance.

Sleep, muscle growth, and recovery

Sleep is where the magic happens for your muscles, including their growth and recovery.

Research confirms that regular and adequate sleep helps repair and restore muscles, increases muscle strength and mass, and improves athletic performance.

With so many benefits, sleep should be an integral part of every athlete’s and exercise enthusiast’s workout regimen.

Getting enough sleep is important for muscle recovery because that’s when the body releases most of its human growth hormone (HGH). During slow wave/non-REM sleep, the pituitary gland secretes about 60 to 75% of the HGH it makes. The HGH goes to work stimulating tissue growth, helping to repair muscle and tissue from the wear and tear that happened throughout the day, or during exercise. HGH has also been shown to be a key player in helping to heal damage to tendons and ligaments by synthesizing collagen.

According to a study published in the Journal of the American Medical Association, the more deep sleep you get, the more HGH is released. Conversely, when you skimp on sleep, there’s less growth hormone secretion. According to another study, a deficiency of HGH is linked to loss of muscle mass and reduced exercise capacity. It’s worth noting that both HGH and slow-wave sleep naturally decrease as we age.

One study found that a group of men who were sleep deprived and then exercised had less myofibrillar protein synthesis, which would likely result in decreased muscle mass over time. Another study found a broader relationship between sleep duration and muscle mass. That study compared two groups of people who slept 5.5 or 8.5 hours while reducing their caloric intake. The shorter-sleep group lost more muscle mass than fat. Whether it is through myofibrillar protein synthesis or other pathways, it’s clear that sleep and muscle growth and recovery are closely linked.

The last pathway that highlights how sleep encourages muscle recovery is through inflammation cells called cytokines. Studies have shown that exercise followed by sleep deprivation was associated with an increase in a particular type of cytokines, which can contribute to chronic inflammation and hinder muscle recovery if sleep deprivation continues long-term.

Sleep and athletic performance

More and more studies attest that sleep is a crucial part of maximizing athletic performance and that coaches should promote longer and more consistent sleep routines.

According to statistics collected by Jawbone, Andre Iguodala exhibited a 29 percent gain in points per minute and a 37 percent drop in turnovers per game when he slept more than 8 hours.

A study of the usage of Whoop among NCAA teams saw improved sleep time and sleep quality, and reduced injuries by a significant margin (60% fewer injuries for those using Whoop).

A Stanford study of men’s basketball players who extended their sleep to 10 hours a night experienced several positive outcomes. The players ran faster in both half-court and full-court sprints. Their shooting improved by at least 9% for both free throws and three-point shots. The athletes also reported improved physical and mental well-being.

Male and female swimmers who extended their sleep to 10 hours saw many performance improvements, including faster reaction times off diving blocks, improved turn times, and increased kick strokes. Swim times for 15-meter sprints also got a bump. Plus, the athletes experienced better moods and decreased daytime sleepiness and fatigue.

Why is sleep so important for athletes to recover?

Sleep is incredibly important for athletes' recovery due to its numerous physiological and psychological benefits. Here are some key reasons why sleep is vital for athletes' recovery:

Muscle repair and growth

During sleep, the body releases growth hormone, which plays a crucial role in repairing and rebuilding tissues, including muscles. Sufficient sleep provides the necessary time for these restorative processes, helping athletes recover from intense training, repair muscle damage, and promote muscle growth.

Energy restoration

Sleep allows the body to replenish glycogen stores, which are the primary energy source for high-intensity exercise. Adequate sleep ensures that athletes have sufficient energy reserves for optimal performance during training and competition.

Injury prevention

Sleep deprivation can compromise motor skills, reaction time, coordination, and balance, increasing the risk of accidents and injuries. By getting enough sleep, athletes can maintain their physical and cognitive abilities, reducing the likelihood of injury during training or competition.

Immune system function

Intense training and competition can temporarily suppress the immune system, making athletes more susceptible to illnesses and infections. Quality sleep supports immune function, helping the body fight off pathogens and reducing the risk of illness, which can interrupt training schedules.

Cognitive function and decision-making

Sleep plays a vital role in cognitive processes such as attention, concentration, memory consolidation, and decision-making. Athletes need to be mentally sharp and focused to make split-second decisions and perform complex movements accurately. Sufficient sleep enhances cognitive function, reaction time, and problem-solving abilities.

Hormonal regulation

Sleep is closely linked to hormone regulation, including the balance of hormones involved in appetite, metabolism, and muscle repair. Inadequate sleep can disrupt hormonal equilibrium, leading to imbalances that may affect body composition, recovery, and overall health.

Psychological well-being

Athletes often face high levels of stress, pressure, and competitive demands. Sleep is critical in emotional regulation, mood stability, and mental resilience. Sufficient sleep can help athletes manage stress, enhance mood, and promote overall psychological well-being.

In summary, sleep is a fundamental pillar of athletes' recovery process. It supports physical repair and growth, restores energy, boosts immune function, enhances cognitive performance, regulates hormones, and contributes to psychological well-being. By prioritizing sleep, athletes can optimize their recovery, improve performance, and reduce the risk of injuries and illnesses.

HRV and other metrics to improve sleep, recovery, and training

Using advanced signal processing and data analytics from wearable trackers, we can measure physiology and quantify stress — and better listen to signals from the body to help athletes of all levels better balance training and lifestyle stressors for better performance.

In response to the stress, challenges, and stimulus we take on during exercise and training, our body is continuously re-adjusting to maintain a state of balance, or homeostasis. In particular, stress causes corresponding reactions in our heart rate, blood pressure, glucose level, hormones, etc., and our autonomic nervous system, like an engine of a car, works to keep everything in balance.

The autonomic nervous system consists of two branches:

• The sympathetic nervous system (often called “fight or flight”) reflects responses to things like stress and exercise, and increases your heart rate and blood pressure.
• The parasympathetic nervous system (often referred to as “rest and digest”) handles inputs from internal organs, like digestion or your fingernails and hair growing. It causes a decrease in heart rate.

Heart rhythm at rest, in particular, is regulated by the parasympathetic branch of the autonomic nervous system, the one in charge of rest and recovery, and is an important signal from your body you can use to help you track your adaptation to stress, and correspondingly, your recovery.

Heart rate variability comes from these two competing branches simultaneously sending signals to your heart. If your nervous system is balanced, your heart is constantly being told to beat slower by your parasympathetic system, and beat faster by your sympathetic system. This causes a fluctuation in your heart rate: HRV.

When you have high heart rate variability, it means that your body is responsive to both sets of inputs (parasympathetic and sympathetic). This is a sign that your nervous system is balanced, and that your body is very capable of adapting to its environment and performing at its best.

On the other hand, if you have low heart rate variability, one branch is dominating (usually the sympathetic) and sending stronger signals to your heart than the other. There are times when this is a good thing – like if you’re running a race you want your body to focus on allocating resources to your legs (sympathetic activity) as opposed to digesting food (parasympathetic activity).

Measuring HRV is an effective way to capture how our body is doing while trying to maintain a state of balance in response to different stressors (training, lifestyle, etc.).

Training factors include the frequency and intensity of your workouts. If you go extra hard today, or for several days in a row, your HRV is likely going to take a hit. There are also many other choices you make each day (lifestyle factors) that significantly affect your heart rate variability, ranging from what you put into your body, to the quality and consistency of your sleep.

And lastly, there are biological factors that are out of your control, like age, gender and genetics – some people are just born to have higher HRV than others.

Rather than sticking to a predetermined workout schedule, modifying the intensity and duration of your physical activity based on your heart rate variability will allow you to train smarter and more efficiently. When your HRV is high, your body is prepared to take on a greater workload. When it is low, it’s a sign to cut back.

Tracking your HRV trends over time, allow you to understand if your training is leading to an “optimal,” “overreaching” (which can be functional or non-functional), or “restorative” state.

Science-based protocols for your sleep, recovery, and training

There are a lot of protocols out there that claim to boost recovery. Here's a few of our favorite, science-based protocols our team of experts have covered below:

NSDR

Non-sleep deep rest, or NSDR, is a term coined by sleep scientist Andrew Huberman, PhD, professor at Stanford University's School of Medicine. In fact, it's just another name for a centuries-old practice called yoga nidra, which means yoga sleep in Sanskrit. The goal is to access a conscious sleep state and totally relax your brain, releasing unwanted tension in your body and achieving a sense of calm.

Athletes can use NSDR as an alternative to napping to recharge and recover from day-to-day training.

Cold immersion, alternative heat, and other types of heat therapy

In recent years, cold plunges and cold showers have surged in popularity, with some evidence of boosting recovery through reducing inflammation and other potential benefits to our metabolism.

A recent study found that athletes who immersed themselves — their whole selves — in cold water for 10 minutes after an evening workout dropped their core body temperature, had fewer nighttime arousals, and got more deep sleep within the first 3 hours of going to bed. But not all studies on taking the cold plunge have been as promising.

Hydration

We usually think about staying hydrated (if we think about it at all) during sweltering summer days or during training sessions. But new research has begun to link proper hydration and high-quality sleep. Studies have shown that inadequate hydration can negatively impact a good night’s rest and recovery.

Sleep recovery tips for athletes with early morning practice

Athletes who have early morning practices can still prioritize getting a full night's sleep. Here are eight tips to help:

1. Adjust bedtime: To ensure sufficient sleep, athletes can adjust their bedtime earlier to accommodate the early wake-up time. By going to bed earlier, they can still achieve the recommended 7-9 hours of sleep.
2. Develop a consistent sleep schedule: Establish a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. This helps regulate the body's internal clock and improves sleep quality.
3. Set up a healthy sleep environment: Create a sleep-friendly environment that promotes quality sleep. Make the bedroom dark, quiet, and cool. Use blackout curtains, earplugs, or white noise machines to minimize disturbances that can disrupt sleep.
4. Nap strategically: If an early wake-up time makes it challenging to get enough sleep, athletes can consider incorporating short daytime naps to compensate for the sleep deficit. Napping for 20-30 minutes during the day can boost alertness and mental recovery.
5. Establish a pre-sleep routine: Establish a relaxing pre-sleep routine to signal the body that it's time to wind down and prepare for sleep. Engage in activities such as reading a book, taking a warm bath, or practicing relaxation techniques to promote relaxation and better sleep quality.
6. Build good sleep hygiene practices: Practice good sleep hygiene habits such as avoiding electronic devices close to bedtime, limiting caffeine intake, and avoiding heavy meals or vigorous exercise before sleep. These practices can help prepare the body for restful sleep.
7. Practice time management: Optimize time management skills to ensure that other responsibilities, such as studying or socializing, do not encroach upon sleep time. Prioritize sleep as a vital part of athletic performance and overall well-being.
8. Explore different recovery strategies: Implement recovery strategies such as foam rolling, stretching, or using recovery tools before bedtime to promote physical relaxation and enhance sleep quality.

Top ways athletes can recover mentally and physically

Athletes require effective strategies to recover both physically and mentally after intense training or competitions. Here are some of the best ways for athletes to recover in these areas:

Physical recovery

Rest and sleep: Ensure adequate rest and prioritize sufficient sleep duration to allow the body to recover and repair itself. Aim for 7-9 hours of quality sleep per night.

Nutrition: Consume a balanced diet that provides the necessary nutrients for recovery. Include a combination of carbohydrates, proteins, and healthy fats to replenish energy stores, support muscle repair, and promote overall recovery.

Active recovery: Engage in low-intensity activities such as light jogging, swimming, or stretching to promote blood circulation, reduce muscle soreness, and facilitate recovery.

Foam rolling and stretching: Utilize foam rollers, massage balls, or engage in stretching exercises to release muscle tension, improve flexibility, and enhance recovery.

Contrast therapy: Alternate between hot and cold therapies, such as ice baths or hot-cold showers, to reduce inflammation, improve circulation, and promote recovery.

Massage and bodywork: Seek professional massage or other bodywork techniques to reduce muscle tension, promote relaxation, and enhance recovery.

Mental recovery

Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation, or mindfulness exercises to reduce stress, promote mental calmness, and aid in mental recovery.

Engage in hobbies and leisure activities: Take time to engage in non-sport-related activities that you enjoy. This can help shift focus, provide mental stimulation, and promote overall well-being.

Social support: Connect with family, friends, or teammates to maintain a strong support network. Sharing experiences, concerns, and accomplishments can help alleviate stress and foster mental recovery.

Mental visualization and imagery: Use mental visualization techniques to imagine successful performances, practice skills, and enhance mental focus. This can help improve confidence and mental preparedness.

Take breaks and time off: Incorporate regular rest days and periodic breaks in your training schedule to allow for mental rejuvenation and prevent burnout.

Seek professional support: If needed, consult with a sports psychologist or mental health professional who specializes in working with athletes. They can provide guidance, strategies, and support for mental recovery and performance enhancement.

Final thoughts on athletes and recovery

The athletic industry has finally recognized that proper sleep health is integral to peak performance. This is why professional athletes and sports teams, including U.S. Olympic teams, have brought on dedicated sleep specialists.

Even if you're not a professional athlete, you can utilize and implement the cutting-edge protocols and programs that the pros use.