Why Sleep Matters: What we can learn from Elite Athletes

Mike McMullen
Feb 25
4 min read

When exploring topics in health it is often useful to 'query the extremes'. This involves looking at patient populations that are on either the extremely healthy end of the spectrum or on the extremely unhealthy end of the spectrum to get a better sense of what might be important for individuals more in the middle of the distribution.

Let's use this approach on the topic of sleep.

Who better to represent the extremely healthy end of the spectrum that NCAA athletes and Olympic athletes. Both institutions have published official documents relating to sleep and its effect on performance and mental wellbeing of the athletes.

Spoiler alert: the take home message is that sleep is incredibly important.

Let's dive a little into what the NCAA and the Olympic committees found:

Sleep is essential for student-athletes and the population at large for both physical and mental well-being. Despite its importance, many people, including student-athletes, do not get enough sleep due to competing demands. Understanding and addressing sleep problems can significantly improve mental clarity and overall health.

The Consequences of Insufficient Sleep

Insufficient sleep can have far-reaching effects, especially for athletes:

Hormone Regulation: Sleep is critical for regulating hormones that control stress, hunger, appetite, growth, and healing.
Physical Health: Lack of sleep has been linked to increased risk of musculoskeletal injuries and medical illnesses. Adolescent athletes sleeping less than 8 hours a night are more prone to injuries.
Mental Health: Sleep disturbances can worsen mental health conditions, including anxiety and depression. Collegiate athletes with sleep problems are more likely to report overwhelming anxiety and depression.
Academic Performance: Better sleep is associated with greater academic success. Insufficient sleep can impair cognitive performance and emotion regulation.
Athletic Performance: Poor sleep is associated with delayed reaction time, increased perceived effort, and reduced time to exhaustion. Studies have demonstrated improvements in serving and shooting accuracy, as well as reaction time, when sleep is extended beyond 8 hours a day.

They then go on to add some practical steps for both prioritizing and improving sleep:

Prioritizing Sleep: Practical Steps

To optimize sleep, consider the following strategies:

Maintain a Regular Sleep Schedule: Establishing consistent bed and wake times, even on weekends, can improve sleep quality. If a consistent schedule is not possible, establish a regular bedtime routine.
Create a Restful Environment: Keep the bedroom cool, dark, and comfortable. Minimize noise and light.
Avoid Stimulants: Refrain from caffeine and nicotine close to bedtime. Limit alcohol consumption, as it can disrupt sleep quality.
Limit Evening Screen Time: The use of electronic devices in the evening can suppress melatonin levels, delaying sleep onset.
Consider Naps: Napping can improve performance and functioning. Naps can supplement insufficient night-time sleep, but they should be short enough to avoid sleep inertia.

Both institutions advocate for screening athlete's sleep health, enabling the coaches and team doctors to identify and begin addressing sleep issues:

Screening and Assessment

Screening: Screen student-athletes for insufficient sleep.
Sleep history: Take a thorough sleep history, including current sleep habits, medication use, and mental health status.
Sleep diary: Keep a sleep diary to establish baseline sleep habits and identify changes in hygiene practices.
Utilize sleep technologies: Consumer sleep technologies can help individuals understand their sleep environment, duration, and timing.

They finally make a call for the institutions to take a more active step in addressing sleep issues and creating a default environment that promotes sleep wellness in their athletes:

The Role of Education and Support

Collegiate athletics departments and coaches can play a crucial role in promoting healthy sleep habits:

Education: Provide student-athletes and coaches with evidence-based sleep education. Educate coaches on sleep best practices and strategies to help athletes optimize their sleep.
Address Time Demands: Schedule obligations for student-athletes that do not interfere with their ability to get a full night’s sleep.
Resources: Share information from resources such as the NCAA Mind, Body and Sport program and the American Academy of Sleep Medicine.

By prioritizing sleep and implementing effective strategies, student-athletes and others can enhance their physical and mental well-being, improve academic performance, and achieve optimal athletic performance.

So what can we take from this?

If it is crucial for athletes to optimize their sleep, then you can be confident that optimizing your sleep will be critical for whatever you are 'professional' in. Be this a career, raising kiddos, or community, you will bring your best self when you have prioritized sleep.

I often ask patients to change their mentality towards health, and one of the most effective ways to do this is to put them in a different frame of reference to their health. I ask them to view themselves as an athlete. This works particularly well with 'former athletes'. It moves patients from a passive recipient of their health into an active player.