Sleep and performance in endurance sports
Sleep is part of training. How much you need, how it affects recovery and simple habits to sleep better.
Training creates the stimulus; adaptation happens while you rest, and most of that rest happens while you sleep. Sleeping too little is training by halves.
How much to sleep
Most adults need between 7 and 9 hours. In heavy training blocks it's common to need a bit more. A short nap can help make up the difference.
What happens when you sleep too little
- Perceived exertion rises for the same pace.
- Poorer recovery between sessions.
- Higher risk of injury and illness.
- More hunger and worse food choices.
Simple habits
- Regular hours, weekends included.
- A dark, cool and quiet bedroom.
- Screens away for a while before bed.
- No caffeine in the afternoon.
- Avoid hard sessions right before bed if you struggle to sleep afterwards.
If an athlete mentions sleeping badly several days in a row, it's as important a signal as any watch data.