Research.
Feel free to browse some of the research that has been done around performance and sleep.
Is sleep essential for athletic performance?
Absolutely! Sleep plays a crucial role in body recovery, tissue repair, and overall performance (Horne et al., 1981). Sleep deprivation can harm cognitive function, mood, reaction times, and memory (Dinges et al., 1997; Carskadon & Dement, 1981). It also negatively affects physical performance in activities like weightlifting, cardiorespiratory tasks, and precision-based activities (Mougin et al., 1991; Reilly, 1994).
Athletes recognize that good sleep enhances their ability to perform optimally (Postolache, 2005; Samuels, 2008). Research consistently highlights the importance of sleep for recovery, cognitive function, injury prevention, and overall well-being (Luke et al., 2011; Milewski et al., 2014; Bergeron et al., 2015). Studies show that extending sleep improves specific skills like serving accuracy in tennis players (Schwartz & Simon, 2015) and boosts basketball performance (Mah et al., 2011). Sleep monitoring can further optimize performance by tailoring rest to individual needs (Staunton et al., 2016).
In short, quality sleep is a game-changer for athletes aiming for peak performance.
Impact of Sleep Loss & Sleep Extension on Performance?
Sleep loss and high workloads negatively affect performance (Bonnet, 1991; Fullagar et al., 2015). While naps (60–240 minutes) can reduce fatigue, they don’t fully reverse the effects of sleep deprivation and may temporarily impair performance due to “sleep inertia” when taken during the circadian trough (Bonnet, 1991). Nap length remains inconclusive due to varying methodologies.
Studies show that sleep deprivation decreases endurance performance and increases perceived effort (Oliver et al., 2009), commonly impacting athletes before competition. While most research confirms that sleep loss negatively affects exercise performance, the precise mechanisms remain unclear.
On the other hand, sleep extension improves performance. Over 5–7 weeks, participants showed faster reaction times, fewer lapses, and better shooting accuracy in basketball, with free throws improving by 9% and sprint times decreasing by 0.7 seconds (Mah et al., 2011). Sleep extension demonstrates significant benefits for athletic performance.
our services
At Performance Sleep, we take pride in delivering the service you truly need—not just what we assume you want. Flexibility and knowing our zones is one of our greatest strengths. Whether it be individual sessions or working as a team to reach your common goals, we’re here to support you through your journey.
Impact of Sleep on Athlete Recovery & Injury Risk?
Increased competitiveness, professionalism, and fixture congestion in sports compromise athlete recovery, prompting the IOC to emphasize safeguarding physical and psychological development. Their consensus highlights the importance of adequate rest, especially for adolescents, to reduce overuse injuries and support athletic development (Bergeron et al., 2015).
Pre-injury sleep difficulties have been linked to worse post-concussion neurocognitive performance. A study of 348 athletes found that those with prior sleep issues had slower reaction times and poorer verbal memory after injury (Sufrinko et al., 2015). This suggests pre-injury sleep problems may exacerbate post-concussion impairments.
Similarly, inadequate or poor-quality sleep increases injury risk. Laux et al. found that poor sleep quality predicted injuries in professional football players, with most injuries affecting the lower limbs (79.5%) and involving muscles and tendons (43.2%). Ensuring proper rest is critical for both recovery and injury prevention.
Does Sleep Optimization Enhance Performance?
Improving sleep remains a key area of exploration. Fullagar et al. (2016) found that a sleep hygiene strategy increased sleep quantity after a late-night soccer match but did not enhance physical performance, recovery, or markers of muscle damage and inflammation.
A study by van Ryswyk et al. on Australian Football League players showed that a six-week sleep optimisation programme increased total sleep time by 20 minutes and efficiency by 2%, with reduced fatigue and increased vigour. While these findings suggest benefits for athlete well-being, further research is needed to understand the impact on performance.
Testimonials
Right from the start of the camp Performance Sleep was involved
Professional Boxer
The players felt the benefit
Premier League Football Club Head Chef
Disruption to players was minimised
Premier League Football Club Sports Scientist
Dr Patel helped us on numerous international tournaments
International Rugby Team Doctor
FREQUENTLY ASKED QUESTIONS.
How Do I Get in Touch?
Use the provided emails on the webpage – they are linked into the “Contact us” section. We aim to get back to you as soon as possible.
Can I Be Seen Online?
Yes. Online meetings with our team are available to you for your convenience: simply use the contact links below and get in touch with one of our team to organise this.
How Can I Work Out if It Is Right for Me?
To work out if the service is suitable for you, we recommend attending a meeting with one of our team, either in person or online. We will then be able to advise you on whether our service is suitable for you.
Do I Need a Referral From a Doctor?
You do not need a referral from a doctor to access our services, however, if we meet with you and feel a referral to a doctor is necessary, we are able to facilitate this for you.
How Long Will It Take to See Improvements in Sleep Quality?
Depending on the changes that we need to make, some improvements may be seen quicker than others. Sometimes working on marginal gains slowly to bring a long-term improvement is better than looking for the quick fix.
Can Performance Sleep Help With My Sleep Disorder?
At Performance Sleep, we aim to help you in any way we can. Our advice is state-of-the-art, but if your sleep disorder is something which is proving to be detrimental to you, we can refer you to a doctor to help with this specific issue.
Do You Consider Travel or Jet Lag in Your Programmes?
Yes. At Performance Sleep, we make sure to cover all possible bases that may affect your performance as an athlete, and travel is one of these. We can provide management strategies to help minimise the effects of travel on your performance as an athlete.
Can Your Strategies Be Applied to Team Sports or Is It Specifically Tailored to the Individual?
Our strategies can be easily applied to team sports, as shown by teams we have worked with previously. By enhancing the sleep quality of the whole team, the performance of said team will drastically improve, and our methods can help with this.
