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Every athlete knows the fundamentals: train hard, eat well, recover. But sleep is usually the first thing sacrificed – and it’s almost certainly the most powerful recovery tool available. It’s also completely free.
What happens during sleep
During deep non-REM sleep, the body releases the majority of its daily growth hormone – the key driver of tissue repair and muscle protein synthesis. Cut your sleep short and you’re cutting this process short.
Sleep and injury risk
Athletes sleeping fewer than 8 hours per night have significantly higher injury rates. Reaction time, proprioception, and decision-making all deteriorate with sleep deprivation – increasing both acute and overuse injury likelihood.
Practical strategies
Keep a consistent sleep-wake schedule, even on weekends. Reduce blue light in the 90 minutes before bed. Keep your room cool (~17–18°C). Limit alcohol – it disrupts sleep quality in the second half of the night.
Want to discuss your recovery strategy? Book a consultation.
