Recovery
B · Reasonable confidenceWhich sleep approach best helps athletes perform
Subject: The Impact of Sleep Interventions on Athletic Performance: A Systematic Review
What this means
Sleeping longer and napping worked best for sleep and performance. Sleep hygiene, no screens at night and cold water immersion showed no effect.
Cunha LA, Costa JA, Marques EA, et al. · 2023 · Sports Medicine - Open
What does this rating mean?
A solid systematic review with caveats, or consistent indications with a limited scope.
Findings
Sleep interventions, particularly sleep extension and napping, showed positive effects on athletic performance. Sleep hygiene education alone was less effective. Sleep extension improved reaction time, accuracy and endurance performance; napping improved alertness and afternoon performance.
Who this applies to
Athletes from individual and team sports.
Size of the research
25 intervention studies, published between 2011 and 2021.
What to keep in mind
Little high-quality research was available. Mindfulness and light manipulation look promising but need more study. Some conclusions rest on only a few studies.
Practical conclusion for REZA
Supports why REZA goes beyond just explaining sleep hygiene to clients: actively extending sleep or scheduling a nap works demonstrably better than education alone.
View method and source
Methodology
Systematic review
Population
25 studies (60% crossover, 8% RCT, 32% non-randomized); athletes
Intervention
Various sleep interventions (sleep extension, napping, sleep hygiene, chronotherapy)
Outcome measures
Athletic performance, cognitive function, recovery markers
Limitations
Heterogeneity in intervention types; varying study designs; limited RCTs; small samples in many studies.
Original source
DOI: 10.1186/s40798-023-00599-z
View the publication →A Narrative Review of the Impact of Sleep on Athletes: Sleep Restriction Causes and Consequences, Monitoring, and Interventions
Next study →Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression
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.