What to do first
- • Consistent wake time + morning light exposure.
- • Avoid late-day caffeine and late hard sessions when possible.
- • Track trends over 2 weeks, not single nights.
Related topic guides
Protocols and decisions connected to this outcome.
Study library (reference)
Source papers linked to this outcome.
Sleep extension in athletes: what we know so far - A systematic review.
Human research · 2021 · Sleep medicine · PubMed 33352457
The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review.
Human research · 2020 · Clinical journal of sport medicine : official journal of the Canadian Academy of Sport Medicine · PubMed 29944513
Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches.
Human research · 2018 · Sports medicine (Auckland, N.Z.) · PubMed 29352373
Global burden of enteric infectious diseases, diarrhoeal diseases, and corresponding aetiologies, 1990-2023: a systematic analysis for the Global Burden of Disease Study 2023.
Human research · 2026 · The Lancet. Infectious diseases · PubMed 42229499
Acute Effects of Sleep Extension on Fatigue, Inhibitory Control, Short-Term Vigilance and Neuromuscular Function in Youth Elite Ice Hockey Players: A Randomised Crossover Trial.
Human research · 2026 · Journal of sleep research · PubMed 41431161
The impact of a 40-min nap on neuromuscular fatigue profile and recovery following the 5-m shuttle run test.
Human research · 2024 · Journal of sleep research · PubMed 37803885
Effects of sleep extension on cognitive/motor performance and motivation in military tactical athletes.
Human research · 2019 · Sleep medicine · PubMed 31096123
The effect of acute sleep extension vs active recovery on post exercise recovery kinetics in rugby union players.
Human research · 2022 · PloS one · PubMed 35980956
Protocol for a randomized controlled trial investigating the effects of sleep extension on body weight and learning in children (More2Sleep).
Population not classified in the source record · 2026 · Frontiers in pediatrics · PubMed 42199500
Single-Night Sleep Extension Enhances Morning Physical and Cognitive Performance Across Time of Day in Physically Active University Students: A Randomized Crossover Study.
Population not classified in the source record · 2025 · Life (Basel, Switzerland) · PubMed 40868825
A Cluster Randomized Controlled Trial of the Archena Infancia Saludable Project on 24-h Movement Behaviors and Adherence to the Mediterranean Diet among Schoolchildren: A Pilot Study Protocol.
Population not classified in the source record · 2023 · Children (Basel, Switzerland) · PubMed 37189987
Sleep Extension before Sleep Loss: Effects on Performance and Neuromuscular Function.
Human research · 2016 · Medicine and science in sports and exercise · PubMed 27015382
Adaptive AI coach for iPhone
Meet your adaptive AI coach.
Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.
Keep going
Sources
- Sleep extension in athletes: what we know so far - A systematic review.
- The Impact of Sleep Duration on Performance Among Competitive Athletes: A Systematic Literature Review.
- Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches.
- Global burden of enteric infectious diseases, diarrhoeal diseases, and corresponding aetiologies, 1990-2023: a systematic analysis for the Global Burden of Disease Study 2023.
- Acute Effects of Sleep Extension on Fatigue, Inhibitory Control, Short-Term Vigilance and Neuromuscular Function in Youth Elite Ice Hockey Players: A Randomised Crossover Trial.
- The impact of a 40-min nap on neuromuscular fatigue profile and recovery following the 5-m shuttle run test.
- Effects of sleep extension on cognitive/motor performance and motivation in military tactical athletes.
- The effect of acute sleep extension vs active recovery on post exercise recovery kinetics in rugby union players.