Start here
- • Fix the obvious first: consistent wake time, light exposure early, and a realistic bedtime.
- • Treat sleep as training load: travel, heat, and late hard sessions all change the dose you can recover from.
- • Measure trend, not single nights: 7–14 day averages beat panic after one bad sleep.
Topic guides
Practical starting points to test conservatively.
Related outcomes
Study library (reference)
Individual studies for deeper reading.
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
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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.