If you’re an athlete, you’ve probably heard it a thousand times: eat well, train hard, and rest. But that last part? It’s easier said than done.

Sleep has become a hot topic in sports performance lately, and for good reason. Some professional teams are even hiring dedicated sleep coaches to help their athletes get better rest. While we’ve long understood the importance of nutrition and training, we’re only now beginning to fully appreciate how critical sleep is for athletic success.

The Sleep Gap: Athletes vs. Everyone Else

Here’s a surprising fact: athletes actually sleep less than non-athletes. On average, athletes get about 6.5 hours of sleep per night, compared to 7.11 hours for the general population. That might not sound like a huge difference, but when you consider the physical demands placed on an athlete’s body, that gap becomes significant.

So what’s keeping athletes up at night? Several factors are at play:

• Travel and time zones for away competitions
• Early morning or late evening training schedules
• Higher caffeine intake to maintain energy levels
• Smartphone use and social media – many athletes post content after training or matches, and the blue light from screens can interfere with melatonin production, making it harder to fall asleep

The Competition Effect: Before vs. After

Sleep patterns change dramatically around competition days, and the differences are striking.

Before competition, athletes tend to sleep better. Research shows they go to bed earlier (around 10:56 PM), wake up later (around 8:12 AM), and get nearly 8 hours of sleep. This likely reflects athletes’ awareness of how important rest is before a big performance – they’re intentionally practicing good sleep habits.

After competition, it’s a different story. Sleep quality drops significantly:

• Athletes go to bed much later (sometimes after 1:00 AM)
• They wake around the same time (8:05 AM)
• Total sleep time plummets to less than 6 hours

Why the dramatic difference? Late-night competitions play a major role. When you’re competing in the evening, your body is flooded with adrenaline and cortisol. Add in muscle soreness, physical exhaustion, and the mental replay of your performance (we’ve all done it – lying in bed thinking “I should have done that differently”), and you have a perfect recipe for poor sleep.

Caffeine doesn’t help either. Athletes consume significantly more caffeine on competition days compared to rest or training days, which can keep them wired long after the final whistle.

Why This Matters

A specific training programme is important. Your recovery is important. Sleep isn’t just about feeling rested. It one of the key questions that the physio team at The Jersey Sports & Spinal Clinic will ask as it can influence your injury risk and recovery  rate.  Its critical as it’s when your body repairs muscle tissue, consolidates motor skills you’ve been practicing, and processes the mental and emotional demands of competition. Shortchange your sleep, and you’re shortchanging your recovery and future performance.

The Bottom Line

Sleep deserves to be treated as seriously as any training session or meal plan. It’s not just a luxury – it’s a fundamental pillar of athletic performance and health. If you’re an athlete struggling with sleep, especially around competitions, you’re not alone. Understanding these patterns is the first step toward addressing them.

Whether it’s working with a sleep coach, adjusting your caffeine intake, putting your phone away earlier, or simply prioritizing bedtime on competition nights, small changes can make a big difference. Your body – and your performance – will thank you for it.

You can book directly to see one of our physiotherapists here.

Adapted from the work of the Authors:

1. Daniel Bastock
   Foundation Year 2 Doctor
   The Shrewsbury and Telford Hospital NHS Trust
2. Raj Amarnani
   @DrRajAmar
   Consultant in Musculoskeletal, Sport and Exercise Medicine – Central and North West London NHS Foundation Trust

References

1. Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020 Mar;15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.
2. Vitale KC, Owens R, Hopkins SR, Malhotra A. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. Int J Sports Med. 2019 Aug;40(8):535-543. doi: 10.1055/a-0905-3103. Epub 2019 Jul 9. PMID: 31288293; PMCID: PMC6988893.
3. Sim, J. E., Leota, J., Mascaro, L., Hoffman, D., & Facer-Childs, E. R. (2023). Sleep patterns before and after competition: A real-world examination of elite athletes. Journal of Sports Sciences, 41(22), 2014–2026.