When it comes to exercise, we know that maintaining a good fitness regime is important. What a lot of people don’t know is that sleep is important. You must sleep for you to see results.

“We exercise for a purpose; for cardiovascular health, to increase lean muscle mass, to improve endurance, and more. All of these ‘goals’ require sleep,” says W. Christopher Winter, MD, the president of Neurology and Sleep Medicine of Charlottleville.

The key to having exceptional sports performances is to have a good night’s sleep. Sleep is important for maintaining not only your physical health but also your mental health. It is believed that approximately one-third of Americans sleep fewer than the seven to eight hours per night recommended for good health. According to research, sleep has a vital role in learning, memory, judgement, and mood. Sleep is important for both work and sporting performance. It is even more critical for athletes to obtain a decent night’s sleep in order to allow the body to relax and recuperate between periods of training; it also reduces the risk of injury.

Why is sleep so important?

Sleep gives the body time to recover, conserve energy, and repair and build up the muscles worked. Sleep is important for a positive effect on speed, accuracy, and reaction time. Without getting a good night’s sleep, you may notice that you are not able to think clearly or react as quickly during training or a game. Your mood is also heavily affected so you may be more moody, sensitive or irritable which can affect your team dynamics and relationships. If you are constantly getting lack of sleep, it can lead to depression or anxiety. This will affect your motivation levels and your in-game performance. Lack of sleep can mean you are at higher risk for injury during performance. You also have an increased chance of catching a common cold or possibly infection.

How much sleep do I need?

The American Academy of Sleep Medicine, a respected research company, released official guidelines on the amount of sleep needed to promote optimal health and avoid health risks. However, everybody is different and may need different needs. It is suggested that individuals between the ages of 13 to 18 should be getting 8 to10 hours of sleep per 24 hours. Adults, 18 to 60, should be getting 7 hours of more per 24 hours. Research suggests that athletes may need more sleep compared to people of the same age who are not active. If you don’t get your recommended hours of sleep per 24 hours, you end up falling behind and racking up “sleep debt.” Depending on how much sleep dept you have, it may be tough to try to catch back up to speed.

Athletes have an increased chance of poor sleep.

The American Academy of Sleep Medicine, a reputable scientific organization, has issued formal guidelines on the why sleep is important and the amount required to ensure optimal health and minimize health concerns. However, everyone is unique and may have distinct requirements. Individuals between the ages of 13 and 18 are advised to receive 8 to 10 hours of sleep every 24 hours. Adults aged 18 to 60 should receive 7 hours or more every day. According to research, athletes may require more sleep than others of the same age who are not active. If you don’t get the appropriate number of hours of sleep every day, you’ll fall behind and accumulate “sleep debt.”

Tips on how to improve your sleeps.

  1. Anxiety and stress can make it difficult to sleep. Drinking tea before bedtime might assist to relax your body. You may also attempt meditation or deep breathing to help.
  2. Try eating a little snack that contains tryptophan, an amino acid that promotes tiredness and sleepiness. Turkey, seeds and nuts, eggs, warm milk, and other foods contain it. Eat your food 1-2 hours before bed to avoid having an upset stomach while sleeping.
  3. Short naps in the middle of the day can also be beneficial. Avoid taking naps too late in the day since it may be difficult to fall asleep again.
  4. Practice good habits such as sleeping in a cool, dark room, drink caffeine only in the morning, have regular wake up and bedtimes and minimize your early morning and late-night commitments and learn the benefits as to why sleep is important.


Hi, my name is Aliyah Johnson and this is my first year in the personal training program. I love sports, especially basketball. I play for the NAIT OOKS basketball team. Some of my passions include cooking, fitness, gaming and making money.