Recovery
B · Reasonable confidenceThe Importance of Sleep in Athletic Performance - A Systematic Review
What this means
The optimal sleep duration for REZA's active clients is 7-9 hours, with room for individual variation — sleep is a factor REZA programmes just as seriously as training.
Białeta J, Rowińska K, Siembab K, Jurkiewicz M, Napieralska A, Garbarczyk W, Kapla A, Černohorská A, Pysiewicz W, Bednarczyk D · 2025 · Quality in Sport
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Sleep quality and duration significantly impact both physical and cognitive performance; sleep deprivation impairs reaction time, accuracy, endurance and recovery. Optimal sleep duration for athletes is 7-9 hours with individual variation — sleep is a modifiable performance factor.
Who this applies to
Athletes
What to keep in mind
Heterogeneity in study designs; mostly observational; limited causal evidence.
View method and source
Methodology
Systematic review
Intervention
N/A (systematic review of observational and intervention studies)
Outcome measures
Physical performance, cognitive performance, recovery
Original source
DOI: 10.12775/qs.2025.38.58162
View the publication →To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance
Next study →Foam rolling and stretching do not provide superior acute flexibility and stiffness improvements compared to any other warm-up intervention: A systematic review with meta-analysis
This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.