TL;DR

• Sleep is the most important tool for athletic recovery

• Sleep deprivation increases cortisol and slows muscle repair

• Sleep deprivation reduces performance

• Athletes need more sleep than others

• Tips for better sleep include: limiting screens before bedtime, meditation, and supplements

What the research says:

Researchers have referred to sleep as the most important component of athletic recovery. Your body and brain repair themselves during sleep and sleep deprivation is known to increase stress hormones like cortisol, decrease glycogen regeneration, and slow muscle repair, to name a few detrimental effects that can inhibit performance. In fact, a 2025 systematic review published in Frontiers in Physiology found that sleep deprivation significantly reduces performance factors such as explosive power, maximum power, speed performance, and motor control, and increases rate of perceived exertion. Research suggests that elite athletes need more sleep than others.

How to get better sleep:

Limit Screens for better sleep

• The light from TV, phone and computer screens have been shown to negatively impact sleep quality. Try to limit use, particularly before bedtime.

• Turning down the lights can also improve sleep quality. Exposure to even a small amount of light while you sleep can lead to deleterious health impacts.

• Turn to sleep masks and blackout curtains to drown out any light in your bedroom.

Mindfulness for Sleep

A bedtime meditation can improve sleep quality and recovery. Try this 20-minute meditation for better sleep from Mindful.

Supplements for Sleep

Melatonin is a hormone that your brain releases when it gets dark outside. Taking this supplement before bedtime may support better sleep. One meta-analysis demonstrated that taking melatonin before bed can decrease sleep onset latency, increase total sleep time and improve overall sleep quality. Melatonin has also been shown to reduce inflammation and muscle damage.

When looking for vitamins, look for those that are certified Safe for Sport like Klean Athlete.

Check with your doctor or nutritionist before starting any new supplements, especially if you have a diagnosed condition or are taking medications.