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Learn how quality sleep supports recovery, hormones, mood and training gains, plus expert-backed tips to sleep better. Last updated: 12 January 2026 13 min read  Sleep is a biological process that allows your body and brain to recover, regulate hormones and consolidate memories. The benefits of sleep directly affect athletic performance, mood and long-term health. But while many people have a baseline knowledge of the importance of sleep, exactly why sleep is important and how much sleep athletes need is more complicated. If you're looking for a recovery edge beyond adjusting your nutritional macros and deep-tissue massage, it's important to take a closer look at your sleep habits. Here’s why. ## Key takeaways: - Sleep is a crucial element of recovery. - The body performs important repair work while you sleep. - The amount of sleep each person needs is individual. ## Shop Nike Training & Gym Clothing [View All](https://www.nike.com/lu/en/w/training-gym-clothing-58jtoz6ymx6) - [ \ Nike Universa \ Women's High-Waisted 12.5cm (approx.) 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Primary \ Men's Dri-FIT Short-Sleeve Training Top \ __59,99 €__](https://www.nike.com/lu/en/t/nac-primary-mens-dri-fit-short-sleeve-training-top-1DCZJBvU/IM3633-010) - [ \ Nike Pro \ Men's Dri-FIT Mid-Layer Training Top \ __84,99 €__](https://www.nike.com/lu/en/t/pro-mens-dri-fit-mid-layer-training-top-dlkKK8wo/IM3627-010) ## How Sleep Fuels Athletic Performance A research review published in the 2019 issue of the [International Journal of Sports Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6988893/) noted that sleep is critical to overall health, and that includes athletic performance. Researchers suggested that sleep deprivation could lead to reduced reaction time, less strength and endurance, and even lower mood and less energy. Another analysis, published as a consensus statement from sports medicine experts in a 2021 issue of the [British Journal of Sports Medicine](https://bjsm.bmj.com/content/55/7/356), noted that elite athletes are particularly susceptible to sleep shortfalls, including getting too little sleep in general and having disrupted sleep when they do manage to get some shut-eye, due to factors such as travel, competition start times and injuries. The authors of the paper added that previous research on a wider population, not just athletes, showed that poor sleep is associated with other health risks, including a higher risk of respiratory infection and heart issues. For example, a study in a 2022 issue of the [Journal of the American Heart Association](https://www.ahajournals.org/doi/10.1161/JAHA.122.025969) concluded that too little—and also too much—sleep, as well as poor sleep patterns, are linked to an increased risk of cardiovascular disease. Other studies have suggested that sleep quality influences a range of other factors, including [immune system response](https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html), the ability to [regulate blood sugar](https://link.springer.com/article/10.1007/s00125-021-05608-y) effectively and the chances that you'll have good gut health. All of these can contribute to how well you recover from a workout, said Chris Winter, MD and president of Charlottesville Neurology and Sleep Medicine. That doesn't just mean how refreshed you feel the next time you exercise, but how boosted you seem in other ways as well, including mental and physical energy. "It's not just a matter of getting a good night's sleep and then you perform better the next day", he said. "While that might be the case, sleep quality could be affecting you in more ways than you realise, and that informs not just your training recovery, but possibly nearly every other aspect of your health as well". ## Why Sleep Helps Performance Recovery "When you sleep, and especially when you're in deep sleep, the body performs repair work that can't be done when you're active", Winter said. For example, he noted that your pituitary gland releases growth hormone, [used to build new muscle fibers](https://www.jpeds.com/article/S0022-3476%2896%2970008-2/fulltext) and fix damaged muscle tissue. This is why you may hear health experts and personal trainers say you can't increase muscle size and strength through training alone. Instead, muscles get stronger from being repaired after a workout. Without adequate recovery, that process will fall short, and you may end up with more muscle damage and inflammation [due to overtraining](https://www.nike.com/lu/en/a/what-is-overtraining-syndrome). ## Sleep, mood and mental health in recovery "Another important aspect of recovery is stress reduction", Winter said. Exercise produces a certain level of physical and mental stress. De-stressing tactics done during the day are helpful, but the central nervous system, or CNS, achieves its highest level of "chilling out" through sleep, he said. In other words, a good night's rest acts as a reset for the CNS and reduces the potentially negative effects of chronic stress, Winter said. A 2020 meta-analysis of 73 studies published in [Sleep Medicine Reviews](https://www.sciencedirect.com/science/article/abs/pii/S108707922030054X) also discovered that getting less sleep than is recommended is linked with a 55 percent increase in mood issues, like feelings of anger, depression and anxiety. "Sleep is a universal and modifiable risk factor for preventing mood deficits", the researchers wrote in the conclusion. ## Strength training may help the sleep-recovery connection Although sleep can aid recovery and improve overall athletic performance, it isn't a one-way relationship. Research indicates that regular exercise, such as [strength training](https://pmc.ncbi.nlm.nih.gov/articles/PMC10503965/), can result in improved sleep quality. Implementing strength training into your weekly routine can create a beneficial cycle, according to sleep and exercise researcher Jason Bennie, Ph.D., and associate professor in physical activity epidemiology at the [University of Southern Queensland](https://www.unisq.edu.au/) in Australia. In other words, consistent exercise improves sleep, and better sleep improves exercise, creating a mutually advantageous relationship that builds on each other. For example, Bennie was the lead author on a study of more than 23,000 adults, which was published in a 2020 issue of [Preventive Medicine Reports](https://pmc.ncbi.nlm.nih.gov/articles/PMC7718168/), and found any degree of resistance training (whatever the frequency or intensity) boosted sleep quality—even for those with a history of insomnia. A notable aspect of that research, Bennie said, was the range of participants, which included both men and women, ages 18 to those over 65. "Considering the large population sample we used, there's compelling evidence that this connection is true for everyone, no matter who you are or how old you are", Bennie said. The reasons likely include better heart rate variability and blood pressure, as well as optimised glucose and cholesterol regulation, all of which have been shown to benefit from quality sleep and regular exercise. Of course, it's always a good idea to check in with your doctor or trainer before starting a new exercise programme. ## How much sleep do you need for performance? Given the evidence that sleep is a boon to performance and recovery, the question becomes, "How much sleep do you need to see a difference?" Similar to the question, “"[How much water should you drink every day?](https://www.nike.com/lu/en/a/how-much-water-to-drink-daily)" the answer seems to be: It depends. The [Centers for Disease Control and Prevention](https://www.cdc.gov/sleep/about/) (CDC) offers age-based guidance: - __School-aged kids (6 to 12):__ 9 to 12 hours - __Teens (13 to 17):__ 9 to 10 hours - __Adults:__ 7 or more hours For athletes, the ideal amount of sleep depends on factors such as the type of exercise you do, how intense it is and your individual sleep needs. However, athletes tend to need more sleep than the average person. A study of 175 elite athletes published in the [International Journal of Sports Physiology and Performance](https://pubmed.ncbi.nlm.nih.gov/34021090/) found that most athletes said they needed 8.3 hours of sleep to feel rested. (However, many fell short of that by an hour or more.) But Winter said the CDC guidance is not as foundational as it appears. "What tends to matter more is the total amount you get per week," he said. "That means you can play around a little bit from night to night, not by a huge degree but enough that you shouldn't feel like staying up late one evening is going to sabotage you for days to come". That weekly total should be consistent, he added, and will usually total about 50 to 60 hours of sleep. "If you need to throw in a [few naps](https://www.nike.com/lu/en/a/are-naps-good-for-you) to get that total up, for example, that's likely a good idea as long as that's an occasional strategy rather than a daily need", Winter said. ## Shop Nike Running Shoes [View All](https://www.nike.com/lu/en/w/running-shoes-37v7jzy7ok) - [ \ Nike Vomero 18 \ Women's Road Running Shoes \ __159,99 €__](https://www.nike.com/lu/en/t/vomero-18-womens-road-running-shoes-q88GZuLG/HM6804-402) - [ \ Nike Vomero 18 \ Men's Road Running Shoes \ __159,99 €__](https://www.nike.com/lu/en/t/vomero-18-mens-road-running-shoes-SMtmxlKz/HM6803-015) - [ \ Nike Pegasus 42 \ Men's Road Running Shoes \ __149,99 €__](https://www.nike.com/lu/en/t/pegasus-42-mens-road-running-shoes-M9ckDyR3/IW2349-001) - [ \ Nike Structure 26 \ Men's Road Running Shoes \ __159,99 €__](https://www.nike.com/lu/en/t/structure-26-mens-road-running-shoes-DyK0ML90/IW2350-210) - [ \ Nike Zoom Fly 6 \ Men's Road Racing Shoes \ __179,99 €__](https://www.nike.com/lu/en/t/zoom-fly-6-mens-road-racing-shoes-OHkLQ2uh/IW2352-200) - [ \ Nike Pegasus 42 "Keely Hodgkinson" \ Women's Road Running Shoes \ __149,99 €__](https://www.nike.com/lu/en/t/pegasus-42-keely-hodgkinson-womens-road-running-shoes-VNFFbZDe/IR7192-001) - [ \ Nike Vomero Plus "Keely Hodgkinson" \ Women's Road Running Shoes \ __189,99 €__](https://www.nike.com/lu/en/t/vomero-plus-keely-hodgkinson-womens-road-running-shoes-hJ7172Tr/IR7193-400) - [ \ Nike Vaporfly 4 "Keely Hodgkinson" \ Women's Road Racing Shoes \ __269,99 €__](https://www.nike.com/lu/en/t/vaporfly-4-keely-hodgkinson-womens-road-racing-shoes-nUJzqPSE/IR7194-001) - [ \ Nike Victory 2 'Keely Hodgkinson' \ Athletics Distance Spikes \ __219,99 €__](https://www.nike.com/lu/en/t/victory-2-keely-hodgkinson-athletics-distance-spikes-c08HdNJR/IR7195-001) - [ \ Nike Vomero Plus \ Men's Road Running Shoes \ __179,99 €__](https://www.nike.com/lu/en/t/vomero-plus-mens-road-running-shoes-ZaR7ZyEh/HV8150-017) ## Tips to improve sleep quality There really isn't a one-sleep-fits-all approach, which means most people should experiment with different sleep durations, bedtimes and wake times to find what works best for them. That includes: - __Taking your needs into account__, including training intensity and recovery requirements. - __Keeping sleep and training logs.__ Winter recommends recording variables such as duration of training sessions, bedtime, perception of sleep quality, whether you woke up refreshed or groggy, and energy levels throughout the day—but especially on days you exercise. Identifying patterns can help to refine how much sleep you need, and then hone in on consistency. "Sometimes, just being more aware of the sleep-exercise-recovery connection is enough to take meaningful steps towards better habits", he said. Beyond that, it's important to follow basic [sleep hygiene recommendations](https://www.cdc.gov/sleep/about/), including: - Try to keep a consistent sleep and wake time. - Keep your bedroom quiet and cool. - Turn off electronic devices at least 30 minutes before bed. - Avoid large meals and alcohol before bed. - Skip caffeine in the afternoon or evening. - Exercise regularly. - Keep a healthy diet. ## FAQs Why is sleep important for athletes? Sleep plays a key role in recovery, mood, immune and overall health, all of which can impact athletic performance, according to Winter. Without proper recovery, including sleep, you could raise the odds of muscle damage and inflammation. Can you "catch up" on sleep on the weekends? Winter generally recommends keeping a consistent sleep and wake schedule as much as possible. "It's better to stick to a routine", he said. But if your sleep loss was within the last seven days, Winter said that catching up on the weekends is a good plan B. If you fall off your schedule, [research](https://www.escardio.org/The-ESC/Press-Office/Press-releases/Catching-up-on-sleep-on-weekends-may-lower-heart-disease-risk-by-up-to-20) suggests that catching up on sleep on the weekend may help your heart health, at least. Is six hours of sleep enough if I exercise a lot? No, six hours of sleep is not enough, whether you exercise a lot or not. Athletes typically need more sleep than the average person, and seven hours of sleep a night is considered the minimum for adults. Does napping help athletic performance? [Several](https://bjsm.bmj.com/content/57/7/417) [studies](https://academic.oup.com/sleep/article/46/12/zsad133/7157067) suggest that short naps (30 to 60 minutes) can boost athletic performance, including helping athletes to feel less fatigued and sore. However, Winter said this should be an occasional thing vs. something you need to do every day.  [](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) ### Tips to maximise your training Get free guidance from trainers and experts to strengthen your body and mind. [Explore NTC](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) Words by Elizabeth Millard Originally published: 12 January 2026 ## Related Stories -  [](https://www.nike.com/lu/en/a/workout-before-bed) # Activity # Does Working Out Before Bed Disrupt Your Sleep? -  [](https://www.nike.com/lu/en/a/tendonitis-vs-tendinosis) # Health & Wellness # Is It Tendonitis or Tendinosis? 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[__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)