Fall 2025
Sleep fuels recovery, performance, and resilience — here’s how to maximize it
The connection between sleep, nutrition, and athletic performance isn’t just a theoretical concept; it is a powerful synergy backed by scientific research. Imagine a finely tuned machine: nutrition is the fuel, performance is the output, and sleep is the ‘reset’ button so you can effectively do it all again.
In this article, we will examine the impact of sleep (or its absence) on performance and recovery, as well as practical strategies to enhance sleep.
Sleep physiology
The human body cycles through two stages of sleep: rapid eye movement sleep (REM) and non-rapid eye movement sleep (NREM), which is divided into three separate phases. Each stage of sleep is characterized by brain waves, muscle tones, and eye movement patterns. Sleep cycles last about 90 minutes and are repeated 3-5 times per night.
When you reach the final stage, stage three of NREM sleep, you are in deep sleep. Although there is limited research, it has been hypothesized that the deep sleep stage of NREM sleep is particularly meaningful for athlete recovery. For example, research has suggested that the deep sleep stage is where conditions are most optimal for anabolism due to the growth hormone release at this time. Anabolism is generally thought of as putting on muscle mass, but it can also be looked at as the rebuilding of muscle proteins that are broken down from training or recovery.
The ‘reset’ button
Whether the goal is to build muscle, recover from training, or prepare for competition, sleep is often overlooked — yet it may be the most crucial factor in the equation. As previously noted, sleep can be thought of as a ‘reset’ button. For elite athletes, the aim is to achieve optimal recovery, and sleep plays a vital role in that process. As mentioned earlier, entering specific sleep cycles helps repair muscle fibers that are broken down during training. This allows the body to rest, recover, and even promote muscle growth. But the ‘reset’ button isn’t just important for physical recovery; it’s essential for mental and cognitive preparation as well.
A noteworthy study on the effects of sleep deprivation found that lack of sleep led to increased errors, impaired decision-making, reduced power, and heightened fatigue. In addition, insufficient sleep may lead to increased susceptibility to colds and the flu due to a suppressed immune system. As a result, those who experience more illnesses often miss out on training and fall behind compared to the competition. In sum, the ‘reset’ button is vital to peak performance.
Sleep obstacles
There are plenty of barriers to achieving optimal sleep. These include travel, early morning training, caffeine, late-night work, exposure to a large amount of blue light, and stress.
It is recommended to get ~8-10 hours of sleep, though most achieve much less. In addition to the quantity of sleep, the quality of sleep is equally important. Quality of sleep ensures you reach each stage of the sleep cycle, including deep sleep and REM sleep.
Two terms are crucial to understanding when achieving optimal quantity and quality of sleep: sleep pressure and the circadian rhythm. Sleep pressure is the drive that makes us feel increasingly sleepy the longer we stay awake. This sensation is caused by a compound in the brain called adenosine. As we stay awake, adenosine builds up, making us feel more tired.
Along with sleep pressure, there’s also an internal clock known as the circadian rhythm. The suprachiasmatic nucleus (SCN), a cluster of neurons located behind the eyes, helps regulate this rhythm by responding to light. In simple terms, these neurons act as messengers, relaying information about the light and dark cycles of the day. When the sun sets, the SCN signals the brain to release melatonin, a hormone that promotes sleep. In the morning, when light hits the eyelids, the release of melatonin is suppressed, helping to reset the circadian rhythm and regulate our sleep-wake cycles.
Putting it into action
Sleep experts recommend that if you are getting less than seven hours of sleep per night to extend sleep by adding 30 minutes each night until achieving the optimal length of 8-10 hours. Establishing relatively consistent sleep and wake patterns can help maintain a good circadian rhythm.
Speaking of circadian rhythm, the state of the room you sleep in makes a huge impact on the quality of sleep. Thinking back to the SCN’s sensitivity to light, you can understand how sleeping in a dark room with little to no light stops the SCN from signaling the brain to stop releasing melatonin. This concept is also worth considering when considering blue light from devices such as phones, laptops, and TVs. A good practice is to avoid blue light screens for at least 30 minutes before it is time to sleep. On the other hand, when it is time to wake, exposing your eyes to sunlight right away will suppress the production of melatonin, helping to reset your circadian rhythm and signal to your body that it’s time to be alert and awake.
Nutrition modalities
It is sensible to look at sleep nutrition in two primary categories: sleep disruptors and sleep promoters. Starting with sleep disruptors, a popular one is caffeine. Caffeine can be a useful tool for athletes, but it is not so friendly for optimizing sleep. Remember the compound mentioned earlier, adenosine? Caffeine creates alertness by inhibiting adenosine from binding to receptors in the brain. Therefore, caffeine can inhibit sleep when taken too close to bedtime. Caffeine has a half-life of 4-6 hours, meaning it takes that long for half the substance to be eliminated from one’s system. Therefore, limiting caffeine consumption at least 6-8 hours before sleep is a good practice.
Beyond caffeine, alcohol is another sleep disruptor to consider. Although many may feel sleepy after drinking alcohol, it can actually impair sleep quality. This can prevent one from reaching the stages of sleep that were previously outlined as being especially important for recovery.
Now, let’s explore some nutritional sleep promoters. One key amino acid, tryptophan, plays a crucial role in producing melatonin, which, again, is a hormone that helps regulate sleep. Foods rich in tryptophan include meat, fish, poultry, dairy, beans, peanuts, and leafy greens. Another well-known sleep aid is tart cherry juice, a natural source of melatonin. Studies have shown that tart cherry juice can improve sleep quality compared to control groups.
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Speaking of melatonin, it is also available in supplement form and is commonly used to support sleep. Research has shown that melatonin supplements can help regulate the sleep-wake cycle by promoting feelings of sleepiness. Many individuals report falling asleep faster and staying asleep longer when using melatonin. For this reason, it may be a useful tool for athletes experiencing travel-related sleep disruptions or individuals struggling with insomnia.
Additionally, magnesium supplementation has been linked to lower cortisol levels, a stress hormone. This reduction in cortisol can help calm the central nervous system, potentially improving both the duration and quality of sleep. The two forms of magnesium that may produce this effect include magnesium glycinate and magnesium L-threonate.
Wrapping it up
Sleep is the crucial complement to training and nutrition when pursuing optimal performance. Reaching deep and REM sleep stages allows for muscle recovery, cognitive processing, and hormonal balance, all of which contribute to sustained energy, focus, and resilience. Without quality sleep, both physical and mental performance suffer, increasing the risk of injury, fatigue, and diminished performance results. Prioritizing sleep as part of a well-rounded performance strategy ensures that the body and mind can recover, adapt, and perform at their best, day in and day out.
