The role of sleep in maximising performance in elite athletes

Sleep is a re-occurring behavioral state of reduced movement and responsiveness. In its simplest form, sleep allows rest from the preceding period of wakefulness. Adequate sleep is distinguished by ample duration, high efficiency, and suitable routine, while following adequate sleep one should feel refreshed and sustain alertness during wake periods. For adults, seven to nine hours of sleep per night is recommended, with less sleep than this considered sub optimal, and likely to compromise health, well-being, and performance. For an athlete, sleeping effectively is a fundamental determinant of preparation for, and recovery from training and competition. This is particularly important given that athletes may require additional sleep to allow adaptation to training stressors and to minimizes any residual fatigue from training and competition. Indeed, an imbalance between wake and sleep for an athlete can result in a fatigued state leading to decreased physiological functioning and performance output. In this chapter we explore the characteristics of sleep and its function before providing insight into what is currently known about sleep in athletes. Rationale and evidence on the influence that reduced sleep quality and quantity have on performance is also presented and to complete the chapter we delve into strategies that have the potential to improve sleep in athletes