Sleep is training

The cheapest performance drug there is: more sleep.

PSWe reviewed the research: 11 people were tested on it.Sleep and recovery

How to use it

Basketball players who added well over an hour of sleep a night for several weeks got faster and more accurate. Protect duration before you optimise routines: fix the bedtime, nap when training is heavy.

How sure we are

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Mah et al. 2011 (n = 11) · reviews: Cunha et al. 2023, Bonnar et al. 2018.

Not medical, legal or financial advice.

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69 PEight is the floor for teen athletesFor teen athletes, 8 hours is the minimum, not the goal.84 SPSame time every nightFix the wake time. Everything else follows it.128 PTrain with people, not just near themAt least one session a week together. Linked to longer lives.132 SSleep your own numberNot a generic 7–9. Yours.177 SCaffeine: capped, early, saved for the day that countsMy pre-workout is eight hours of sleep.187 SPLight in the morning, dark at nightTeen clocks drift late. It's biology, not laziness.