"Studies of elite and sub-elite athletes identified sleep as the bedrock of all recovery methods. Sleep helps restore the immune and endocrine system as well as cognitive functioning. Lack of sleep has a destabilizing effect on appetite, muscle repair, and the circulation of stress hormones, all of which affect recovery and potentially lead to greater fatigue, which increases the risk of injury. This probably comes as little shock to any reader who has endured a bad night's rest."
"Much like the rest of us, athletes' sleep can be derailed by nerves before a competition; by deprivation because of getting in late or waking up early for travel; and consuming too much caffeine and alcohol (caffeine is a stimulant prolonging sleep onset; alcohol is a depressant reducing sleep quality). Although sleep quantity is important, sleep quality is more so. According to the National Sleep Foundation, the average adult should receive seven to nine hours of sleep a night."
Elite and sub-elite athletes face physical and emotional stresses from training and competition that require deliberate recovery. Sleep operates as the foundation of recovery by restoring immune, endocrine, and cognitive functions. Insufficient sleep destabilizes appetite, impairs muscle repair, alters stress-hormone circulation, increases fatigue, and raises injury risk. Athletes commonly suffer sleep disruption from pre-event nerves, travel-related deprivation, and excessive caffeine or alcohol intake. Sleep quality carries greater importance than total hours, and typical adults need seven to nine hours. Nutrition should prioritize whole foods over supplements to improve sleep, while relaxation practices like yoga and meditation enhance sleep and recovery.
Read at Psychology Today
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