How Much Sleep Do Athletes Need? What the Research Says

Athletes need at least the 7 to 9 hours recommended for all adults, and many benefit from more, especially during heavy training. Expert consensus now says there's no one right number for every athlete: your sleep need depends on your training load, schedule and how you feel.

Many athletes don't even reach the minimum. A 2021 expert consensus in the British Journal of Sports Medicine noted that elite athletes are particularly prone to habitual short sleep of under 7 hours and poor sleep quality.

What happened when athletes slept more

The best-known study on this comes from Stanford. Eleven players on the men's varsity basketball team kept their usual sleep habits for 2 to 4 weeks, then aimed for at least 10 hours in bed each night for 5 to 7 weeks.

They ended up sleeping about 111 minutes more per night on average, measured objectively. By the end of the extension period:

The players also reported better mood, more vigor, less fatigue and better overall well-being in practice and games.

It's a small study with no separate control group, so it can't prove sleep alone caused every gain. But it points in a clear direction: many athletes who think they sleep "enough" may still have room to improve by sleeping more.

Is there an ideal number of hours?

The same expert consensus argues that a one-size-fits-all target like 7 to 9 hours is unlikely to be ideal for every athlete. It recommends an individual approach built around each athlete's own perceived sleep need, and notes that more research is needed on napping and "banking" extra sleep.

A practical way to find your number:

1. Start with 5 full cycles (7.5 hours) of sleep on a fixed wake-up time.
2. Add 15 to 30 minutes of time in bed each week during a normal training block.
3. Track how you feel: morning alertness, soreness, mood and session quality.
4. Stop adding time once you wake without an alarm most days and feel steady through the afternoon.

The sleep needs by age calculator shows the general range for your age as a baseline.

Bedtimes for 7.5, 9 or 10 hours in bed

The first two columns include 15 minutes to fall asleep and use 90-minute sleep cycles. The last column matches the Stanford study's goal of 10 hours in bed.

Early morning practice makes the longer columns hard. That's where a well-timed nap earns its place. For any other wake-up time, use the sleep calculator.

Naps for athletes

A nap can help make up for an early start or a heavy double session. Two options work well:

• A 20-minute nap for a quick boost without much grogginess.
• A full 90-minute cycle when you have time and need real recovery. See is a 90-minute nap too long.

Keep naps well before your evening wind-down so they don't push back bedtime.

What gets in the way of athlete sleep

The expert consensus groups the risks into sport and non-sport factors:

• Late training and competition, which leave you wired at bedtime
• Early practices and travel, including crossing time zones for events
• Pre-competition nerves, stress and anxiety
• Caffeine and stimulant pre-workouts. A dose taken in the afternoon can still be active at night. See pre-workout before bed.

Habits that help: a consistent wake-up time, a cool dark room, a set wind-down after evening sessions, and keeping big meals and caffeine away from bedtime. For race or game eve, see how to sleep before a race.

When to get checked

The consensus also points out that, in the wider population, regularly sleeping under 7 hours is linked to a higher chance of catching respiratory infections. If you're often run down, can't fall or stay asleep for weeks, or snore loudly with gasping or pauses in breathing, talk to your team doctor or physician. Being fit doesn't rule out a sleep disorder.