Series 2: Episode 2 – Sleep & The Affect of Fitness Performance

By: Curmari Lewis, Personal Trainer

Welcome back, this week I discuss how the amount of sleep can effect ones fitness performance. Check out more details on how adequate amount of sleep can benefit your cognitive and daily function. For personal training services Text me with your (First, last, name, age, and fitness goal) @ 877-242-7286. Stay fit & Check out next Saturday at 8am for Sleep hygiene tips 🙂

Additional Information on How Sleep & Fitness Performance

While quality sleep has positive effects specifically on athletic performance, a lack of sleep is detrimental to performance. After sleep deprivation, male and female tennis players had decreased serve accuracy of up to 53% when compared to performance after normal sleep.This can also result in Quicker exhaustion and, In a study of male runners and volleyball players, both groups of athletes exhausted faster after sleep deprivation showed a decreased reaction time. A lack of sleep can result in difficulty learning and decision making. Executive functions are impacted by a lack of sleep.

How sleep may be different 

Evidence shows that more sleep, or extended sleep, can benefit athletes, their recovery, and their performance. Recommendations for athletes range between seven and nine hours nightly. Elite athletes are encouraged to get at least nine hours of sleep nightly and to treat sleep with as much importance as athletic training and diet. In contrast, people who exercise moderately likely do not need as much sleep as elite performers. Standard sleep guidelines are appropriate.

While it is not recommended for some sleepers, such as those with insomnia, napping after a night of inadequate sleep  can benefit athletes. Athletes who anticipate a night of inadequate sleep can also benefit from extending their sleep in the nights beforehand. Additional sleep is encouraged before events such as traveling to competitions, before a heavy competition, and during times of illness or injury.

For some types of athletes, waking early has more of a negative impact than staying up late. A study of judo athletes showed that sleep deprivation at the end of the sleeping time (i.e., early morning) decreased power and muscle strength  the following day. If early wake times are affecting your performance, consider consulting your coach to determine a training and competition schedule that best meets your needs.

Check out more helpful resources and references below: For any fitness or health related questions contact me directly via email @ Stay Fit & Lets Train————————- Heres the current PROMOTIONAL PRICES for NEW & CURRENT MEMBERS

References & Resources

  1. Schwab, R. J. (2020, June). Merck Manual Consumer Version: Overview of Sleep. Retrieved January 18, 2021, from,-spinal-cord,-and-nerve-disorders/sleep-disorders/overview-of-sleep
  2. MedlinePlus: National Library of Medicine (US). (2020, April 16). Healthy Sleep. Retrieved January 18, 2021, from
  3. National Institute of Neurological Disorders and Stroke. (2019, August 13). Brain basics: Understanding sleep. Retrieved January 18, 2021, from

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