How much sleep do student athletes and adults need?

Why does sleep matter for young athletes and adults?

Athletes train incredibly hard and understand that they need to put in the reps in the weightroom to be successful in their sport. More and more young athletes are now training 15 to 20 hours per week, which greatly increases the need for rest, recovery, and proper nutrition

In order to be your strongest, best, healthiest self you must train consistently, eat well, hydrate with water and minerals, take rest days, and get quality sleep. We are only as strong as our weakest link. When one chain is broken, the entire body breaks down. Sleep plays a vital role in our appetite, ability to gain muscle, fight off illness, and reducing the risk of injury.

Those that are sleep-deprived tend to crave higher calories, lower quality nutrients. In fact, the average person consumes on average 300 more calories per day when they are sleep-deprived.

Most teens and adults do not meet the recommended hours of nightly sleep according to the National Sleep Foundation (NSF). The NSF and the American Academy of Sleep Medicine concur that teens need between a minimum of 8 to 11 hours of sleep per night. More sleep is critical during times of extreme training intensity, duration, and load.

Many of our hockey, football, and endurance athletes have late practices and struggle to sleep even 7 hours consistently. Research shows the average person is on their phone for over 4 hours per day. There is time for sleep but there is a struggle to attain adequate sleep due to the barriers of time, distractions, and the demands of a teen schedule. Nutrition is critical and if you’re struggling to know where to start, we have several breakfast tip sheets and resources available to get you started!

Sleep Deprivation & College Athletes:

On average, college athletes spend between 27 and 41 hours per week on training and competition. Student athletes are under intense pressure to perform at high levels academically and athletically.

Many student athletes also have a part-time job or additional obligations to factor in with their intense schedule. It’s reported that at least 42% of student athletes are regularly getting poor sleep and three in five are getting less than seven hours per night. This would be called sleep deprivation.

Getting less than 7 hours of sleep per night for even 2 consecutive days can lead to sleep deprivation.

Sleep-deprived student athletes ARE MORE likely to drink and drive (7).
Short-term and long-term sleep deprivation LOWERS endurance in runners, cyclists, and weightlifters.
Suicidal ideation and depression also increase with sleep deprivation.
Sleep problems are associated with academic performance in a national sample of collegiate athletes.
Many college student-athletes report getting less than 5 hours of sleep per night.

Sleep impacts higher cognitive functions such as judgment, focus, and decision-making, which may make the difference between a game won or lost. It also plays a role in learning and memory, helping cement new skills during training (6).

High School Athletes and Sleep Deprivation:

70% of high school athletes are not getting enough sleep, according to surveys conducted by Family Centered Care.
It is reported that 7 out of 10 high school students are falling short of this recommendation on school nights.
Student athletes who regularly sleep less than eight hours per night are 1.7x more likely to experience an injury, fatigue faster, and have to exert more effort to complete tasks (6).
Even just one weekend of poor sleep can lead to reduced reaction times and performance the following Monday and Tuesday (8).

As I share in my presentations with coaches, teams, athletes, and parents… Unhealthy sleep = unhealthy life “Share this”

Adults and Sleep Deprivation:

A 2011 study found less sleep was associated with > 45% higher risk of coronary heart disease within 70-75 years.
Adults >45 YO who sleep <6 hours per night are 200% more likely to have a heart attack or stroke during their lifetime, compared to those sleeping 7-8 hours per night.
At age 50, those who slept five hours or less were 30% more likely to be diagnosed with multiple chronic diseases over time, compared with those who slept seven hours.
At age 60, those who slept five hours or less had a 32% greater risk, and at age 70 a 40% greater risk of heart disease.

Sleep is king and nutrition is queen!! What you want to eat or crave is also linked to your sleep quality. When you sleep well, you tend to eat well. When you sleep poorly, you tend to eat poorly to “get energy” from low quality foods high in calories and sugar. Struggling with sugar cravings? Check out our blog on 3 reasons you crave sugar and how to stop it!

The leading cause of death and disease in developed nations include heart disease, obesity, dementia, diabetes, and cancer, which have been linked to inadequate sleep and poor sleep quality.

How adequate sleep impacts athletic performance:

Football players shaved 0.1 seconds off their 40-yard dash
Basketball players improved free throw and 3-point shooting percentage by 9% each! In fact a Stanford men’s basketball study found that those who extended their sleep up to 10 hours had positive outcomes. The players were able to complete faster half-court and full court sprints while their shooting improved up to 9% (2).
Female and male swimmers who extended their sleep up to 10 hours saw improvements in their reaction times off the diving blocks. Both male and female swimmers improved turn times, kick strokes, and 15-meter sprint. Both male and female swimmers reported improved mood and reduced daytime fatigue and sleepiness (5).

The Effects on Sleep Deprived athletes (< 5 hours of sleep per night) (3, 7)

Decrease in learning
Injuries & illness
Negative thoughts
Impaired alertness
Diminishing good judgment
Heightened stress levels
Diminished concentration & reaction time
Higher concentrations of cortisol & lower testosterone & IGF-1

Recent studies found athletes that slept less than 7 hours per night on average:

Tennis players have a 4.2% decrease in hitting accuracy (1).
LOST 20 pounds off their bench press after only 4 days of inadequate sleep.
Experienced greater perceived exhaustion increased 18% after only 30 hours of sleep loss
Sleep loss led to an 11% increase in time to exhaustion.

Biggest Drivers that Negatively Influence Sleep in Young Athletes

Inconsistent evening routines with different sleep and wake up times can lead to poor sleep. Late training, early morning workouts or evening games, and travel can negatively influence sleep.
Life, academic, and athletic pressures to perform at a high level can lead to anxiety and insomnia. Often athletes feel a great deal of pressure to perform and even relationships with family and friends as well as a significant other can negatively affect sleep quality and duration.
Physical and environmental challenges can also influence sleep quality and duration. Getting home late from a practice and having a high core body temperature, sleeping in a warm home, or even muscle soreness can cause discomfort at night.
Dehydration or overhydration can negatively affect sleep. Muscle cramping from lack of fluids, minerals, or even calories can lead to sleep disturbances. The same is true for getting up and using the restroom frequently if overhydrated.
Eating a large meal too close to bed or consuming something spicy or caffeinated can also impact an athlete’s ability to fall asleep and stay asleep.
Use of computers, phones, tablets, video games and other screens that release blue light can delay an athlete’s ability to go to sleep.

How much sleep is recommended?

Children aged 6-12 YO should get nine to 12 hours of sleep
Teens aged 12 to 18 YO should get 8 to 10 hours of sleep
Adults > 18 YO need 7 or more hours per night.

Student-athletes should aim for 9-11 hours of sleep! Share this video as a reminder!

Children aged 6-12 YO: 9 – 12 hours
Teens aged 12-18 YO: 8-10 hours
Adults >18 YO: >7 hours
Student-Athletes: 9-11 hours

4 Reasons why you need a sleep routine

Improved concentration – lack of sleep can impact how you learn, work and think.
Improved memory – your brain is ‘filing’ what it learned that day during sleep.
Lower risk of chronic diseases like obesity, high blood pressure, heart disease and stroke.
Improved immunity

Never stay up late for something you would not get up early for! If you would not get up at 4 am to scroll through social media, why would you stay up till 2 am?

Tips for building a sleep routine (4):

1. Establish and stick to a routine – go to bed and wake up at the same time every day.

2. Avoid ALL screens (TV, phone, computer) 1 hour before bedtime.

3. Avoid alcohol and caffeine before bed. Caffeine has a 6-8 hour half life so you should stop consuming caffeine by 12 pm for optimal sleep.

4. Sleep in a dark, quiet, and cold bedroom.

5. Try meditation or reading before sleep.

6. Enjoy physical activity in nature (when possible) daily.

7. If you nap, limit to 25 minutes or less to avoid disrupting nighttime sleep.

8. Take a nap over lunch.

9. A warm glass of milk has been known to aid sleep and studies show dairy protein helps muscles recover while you sleep.

What about sleep aids like melatonin?

I do not recommend melatonin to any parents who ask me about melatonin supplements for their young athletes. Kids need to put their phone away, cut the caffeine/pre-workouts and get to bed at a reasonable hour like 9:30/10 pm to sleep well. Pills and powders should not be the first intervention when a lifestyle change can correct the problem.

A 2023 study published in the Journal of American Medical Association found that some sleep supplements may contain significantly more melatonin than the label indicates, providing another reason to be conservative in their use.

If I were to recommend a sleep supplement it would be the Momentous Sleep Pack. I often sleep like garbage when traveling. My Oura Ring data shows 10 points higher when I use it. The sleep pack contains natural ingredients that are also third party tested. I would never recommend something I did not personally use. I always pack my sound machine, sleep mask, and SLEEP PACK when I travel.

What does the Momentous Sleep pack contain?

Magnesium L-Threonate, which helps aid in cognitive function and promotes a quiet mind.
L-Theanine, which supports the calming of the nervous system by increasing the levels of key neurotransmitters.
Apigenin, which can help calm overall neuronal activity in the forebrain, allowing the body to enter a more restful state.

Benefits

Helps improve sleep quality
Promotes faster sleep onset
Enhances sleep depth
Supports relaxation and soothes the mind
Deeper sleep means better recovery

Working with a NWW dietitian and coach to support time management as a busy athlete is critical. It is especially important to partner with a dietitian who is concerned about the athlete’s schedule and asks about sleep to ensure proper recovery is being addressed. Apply for our 1:1 student-athlete coaching or elite membership to build a championship fueling and sleep routine!

If an athlete has to stay up doing homework at night after games, because they did not maximize time in their schedule during the day. Summer, however, can provide a great opportunity for the young athlete to get the sleep they need.

Check out Wendi’s most recent blog providing three simple tips for athletes to recover faster HERE! To save money on any third-party tested momentous supplement use code WENDI at checkout! Or click HERE to save 15% off the NWW recovery stack!

Resources

1. Schwartz, J., & Simon, R. D., Jr (2015). Sleep extension improves serving accuracy: A study with college varsity tennis players. Physiology & behavior, 151, 541–544. https://doi.org/10.1016/j.physbeh.2015.08.035 https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/sleep-and-athletic-performance

2. Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950.
https://pubmed.ncbi.nlm.nih.gov/21731144/

3. Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33.
https://pubmed.ncbi.nlm.nih.gov/25028798/

4. Waterhouse J, Atkinson G, Edwards B, Reilly T. The role of a short post-lunch nap in improving cognitive, motor, and sprint performance in participants with partial sleep deprivation. J Sports Sci. 2007 Dec;25(14):1557-66.
https://pubmed.ncbi.nlm.nih.gov/17852691/

5. Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019). Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations. International journal of sports medicine, 40(8), 535–543. https://doi.org/10.1055/a-0905-3103

6. Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of pediatric orthopedics, 34(2), 129–133.
https://journals.lww.com/01241398-201403000-00001

7. Carter, J. R., Gervais, B. M., Adomeit, J. L., & Greenlund, I. M. (2020). Subjective and objective sleep differ in male and female collegiate athletes. Sleep health, 6(5), 623–628. https://doi.org/10.1016/j.sleh.2020.01.016 (reported getting less than 5 hours per night

8. Bastien, C. H., Ellis, J. G., Athey, A., Chakravorty, S., Robbins, R., Knowlden, A. P., Charest, J., & Grandner, M. A. (2019). Driving After Drinking Alcohol Associated with Insufficient Sleep and Insomnia among Student Athletes and Non-Athletes. Brain sciences, 9(2), 46. https://doi.org/10.3390/brainsci9020046

9. Cohen PA, Avula B, Wang Y, Katragunta K, Khan I. Quantity of Melatonin and CBD in Melatonin Gummies Sold in the US. JAMA. 2023;329(16):1401–1402. doi:10.1001/jama.2023.2296

Additional resources:

Walker, M. (2018). Why do we sleep. Penguin Books.
Jones, B. J., Kaur, S., Miller, M., & Spencer, R. (2020). Mindfulness-Based Stress Reduction Benefits Psychological Well-Being, Sleep Quality, and Athletic Performance in Female Collegiate Rowers. Frontiers in psychology, 11, 572980. https://doi.org/10.3389/fpsyg.2020.572980
Khader, W. S., Tubbs, A. S., Haghighi, A., Athey, A. B., Killgore, W., Hale, L., Perlis, M. L., Gehrels, J. A., Alfonso-Miller, P., Fernandez, F. X., & Grandner, M. A. (2020). Onset insomnia and insufficient sleep duration are associated with suicide ideation in university students and athletes. Journal of affective disorders, 274, 1161–1164. https://doi.org/10.1016/j.jad.2020.05.102
Turner, R. W., 2nd, Vissa, K., Hall, C., Poling, K., Athey, A., Alfonso-Miller, P., Gehrels, J. A., & Grandner, M. A. (2021). Sleep problems are associated with academic performance in a national sample of collegiate athletes. Journal of American college health : J of ACH, 69(1), 74–81. https://doi.org/10.1080/07448481.2019.1655027

-In Faith, Health, & Wellness

Wendi A. Irlbeck, MS, RDN, LD, CISSN

The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction.

We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

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