LC performed database searches and wrote Pertormance initial draft of the manuscript. Boosting fat burning, in order to obtain greater uniformity in the results and Sports Performance Research, it Sports Performance Research decided to select only the quantitative Resdarch. Implementing Sprots is a long-term strategy because it needs to be learned. Added to this, it is worth mentioning that all the sports presented were collective, except for artistic gymnastics, which has a mixed modality. Sleep extension improves serving accuracy: a study with college varsity tennis players. Halson SL. Long-term sleep monitoring should be conducted sleep logs or validated devices to assess whether interventions resulted in better sleep [ 10 ].

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Contact Us! Athlete Health and Wellbeing. Research information coming soon. Environmental and Thermal Physiology. Effect of sprint training in hypoxia on swimming performance Localized cooling of inactive muscle. Novel Methods and Protocol Validation. To establish reliability in hemoglobin mass measurement within the Canadian Sport Institute Network COPSIN Human pose estimation in fencing.

Paralympic Research. Performance Optimization. The Peter Harrison Centre for Disability Sport , with input from Dr Iuliana Hartescu who has expertise in behavioural sleep research , has investigated the associations between sleep and thermoregulatory parameters in athletes with SCI.

In , eight athletes were monitored at home where their skin temperature and sleep patterns were measured. Academics from the Environmental Ergonomics Research Centre EERC and Peter Harrison Centre for Disability Sport PHC have investigated the challenges posed to athletes, coaches and practitioners by extreme physical environments.

The EERC has conducted extensive research with sports clothing providers to map how the human body regulates temperature during exercise, enabling designers to optimise fabrics and design features within sports apparel in order to keep athletes cooler in the heat and warmer in the cold.

The PHC has recently investigated the level of strain imposed on paratriathletes when competing in hot and humid environments, and strategies to help mitigate its impact. This has informed guidance published by International Triathlon Union in Optimising athlete performance We have significant expertise in understanding the factors that influence human performance in sport and exercise, alongside the methods for enhancing athletic performance across the ability range.

BFR exercise — potentially more bang for buck? Published research Project details. Scientific Triathlon Podcast. Meet the expert. RoB2 is an outcome-focused, domain-based tool that evaluates the risk of bias in outcomes in individually randomized, parallel-group trials, randomized crossover trials RCT , and cluster RCTs [ 29 , 30 ].

RoB2 has five risk-of-bias domains covering the different aspects of the trial design, conduct, and reporting. These include: 1 bias arising from the randomization process; 2 bias due to deviations from intended interventions; 3 bias due to missing outcome data; 4 bias in the measurement of the outcome; and 5 bias in the selection of the reported results.

Based on the domain-level assessment, the overall risk-of-bias judgment was made for each assessed outcome in each trial. The risk-of-bias assessment tool for non-randomized studies RoBANS [ 31 ] was applied to analyze non-randomized studies included.

The RoBANS is a domain-based evaluation tool, compatible with the Cochrane risk-of-bias tool [ 31 ], that has six risk-of-bias domains: 1 selection of participants; 2 confounding variables; 3 measurement of exposure; 4 blinding of outcome assessments; 5 incomplete outcome data; and 6 selective outcome reporting.

Two researchers LC and JC independently applied both tools RoB2 and RoBANS. After completion, the three tables were compared, and all disagreements were discussed and reanalyzed until consensus was achieved.

The search strategy returned records. Of the 61 studies retained for full-text screening, we excluded 37 studies that did not meet the inclusion criteria Fig.

An additional article identified through the included studies' reference lists was included. Twenty-five studies were therefore eligible for review. The characteristics of the included studies are presented in Table 1. The number of participants in the included studies ranged from 9 to 31 athletes, with an age range from 13 to 33 years.

Studies covered 17 different sports 11 studies included team sports, 13 included individual sports, and 1 was unreported. Of the 25 studies analyzed, 17 included only male athletes, 3 had only female athletes, and 5 included both male and female athletes.

The risk-of-bias analysis is summarized in Fig. Figure 2 A describes the analysis of crossover studies. Five studies were judged to be at a high risk of bias, and ten studies were considered with some concerns.

Figure 2 B describes the analysis of RCT. Two studies were judged to be at a high risk of bias due to the possible bias in all domains, except in domain 3 missing outcome data. Figure 2 C describes the analysis of non-RCT. Risk-of-bias judgments by A RoB2 for crossover trials, B RoB2 for randomized controlled trials, and C RoBANS for non-randomized trials.

Twelve studies investigated the effect of sleep interventions on sleep and cognitive performance, of which one study explored sleep hygiene [ 48 ], four investigated naps [ 35 , 42 , 45 , 49 ], one investigated naps combined with caffeine consumption [ 47 ], three investigated sleep extension [ 37 , 41 , 50 ], two investigated the removal of electronic devices [ 32 , 34 ], and one investigated an artificial light intervention [ 51 ].

Only one study [ 48 ] examined the impact of sleep hygiene for six weeks and did not find any improvement on vigilance and attention, as measured by the Psychomotor Vigilance Task.

Regarding napping, despite differences in study design, a positive effect was found for short 20—40 min and long naps 90— min on attention, simple reaction time, multiple choice reaction time, juggling performance, mental rotation test, and lower reaction test [ 35 , 42 , 45 , 49 ].

After a night of partial sleep deprivation and a typical night, Romdhani et al. For simple reaction time, performance was only enhanced after caffeine ingestion, regardless of sleep deprivation or napping.

Regarding sleep extension interventions, the results showed that increasing sleep duration positively impacts psychomotor vigilance task and reaction time [ 37 , 41 , 50 ]. Following the removal of electronics, Dunican et al. Rosa et al. In summary, naps, sleep extension, and light therapy demonstrated positive results on cognitive performance [ 35 , 37 , 41 , 42 , 45 , 47 , 49 , 50 , 51 ].

In contrast, removing electronic devices and sleep hygiene revealed no effects [ 32 , 34 , 48 ]. Data from these studies are summarized in Table 1. Sixteen studies investigated the effect of sleep interventions on sleep and physical performance, of which eight investigated the effect of napping [ 35 , 36 , 39 , 40 , 44 , 45 , 49 , 52 ], one investigated naps combined with caffeine [ 46 ], three examined the impact of sleep extension [ 37 , 41 , 43 ], one investigated the effect of removing electronic devices [ 32 ], one investigated the effect of light intervention [ 38 ], one investigated the effect of mindfulness [ 33 ], and one investigated the effect of combining sleep hygiene and mindfulness [ 53 ].

Boukhris et al. The results showed a positive effect of naps, although Boukhris et al. They found a positive impact in total and best distance, despite no differences in fatigue index. Despite the different contexts, Petit el al.

In a study divided into two experiments, Suppiah et al. However, no effect was observed on shooting performance in shooters. Romdhani et al. In addition, caffeine without nap and a min nap with a placebo improved maximum power.

Regarding sleep extension, increasing sleep duration improved basketball and tennis performance timed feet sprint, free throw, three-point shooting accuracy, and serving accuracy and endurance capacity [ 37 , 41 , 43 ].

With respect to removing electronic devices and light intervention studies, Dunican et al. Jones et al. In contrast, Lever et al. In summary, napping interventions had conflicting results since five studies showed a positive effect [ 35 , 39 , 40 , 44 , 45 ], one showed positive results but was combined with caffeine [ 46 ], three showed no effect [ 36 , 49 , 52 ], and one a negative effect [ 52 ].

All sleep extension studies demonstrated improvements in physical performance [ 37 , 41 , 43 ], as did light [ 38 ] and mindfulness interventions [ 33 ]. Lastly, removing electronic devices [ 32 ] or combining mindfulness with sleep hygiene [ 53 ] did not affect physical performance measures.

The main effects are summarized in Table 1. Five studies investigated the effect of sleep interventions on sleep quality, sleep duration, and recovery, of which one study investigated the effect of an acute sleep hygiene intervention [ 54 ], two investigated the effect of naps [ 39 , 44 ], one investigated the effect of cold water immersion [ 55 ], and one investigated the impact of combining three strategies [ 56 ].

Concerning naps, Boukhris et al. On the other hand, Nishida et al. Chauvineau et al. In regard to sleep hygiene, Fullagar et al. Duffield et al. They found a reduction in muscle and joint soreness the next morning, and large effect sizes, despite no significant differences, in reducing fatigue and increasing total sleep time, but no differences in vigor or sleep efficiency.

In summary, cold water immersion [ 55 ] and sleep hygiene [ 54 ] had no impact on performance recovery, muscle damage, or inflammation.

Naps positively impacted muscle damage and inflammation [ 39 ], despite no effect on HRV [ 44 ]. Combining sleep hygiene, cold water immersion, and full-body compression positively affected muscle and joint soreness [ 56 ]. Sleep is widely recognized as one of the foundations for optimal health, well-being, and performance for athletes [ 10 , 13 , 57 ].

Twenty-five studies with different sports and sleep interventions were analyzed. All the included studies that implemented sleep extension showed a positive impact on performance outcomes e. The results showed that extending sleep duration by 46— min e.

To achieve such sleep duration, studies have reported that athletes needed to extend their usual time in bed to 9—10 h [ 37 , 41 , 43 , 50 ]. In addition, the individual characteristics of the athlete's sleep habits should be considered before implementing any sleep intervention, as it is important to adapt to individual needs [ 24 ].

Lastella et al. For example, Sargent et al. It is plausible that athletes who fall short of their sleep requirements are likely to benefit from a sleep extension intervention.

Napping was the most representative sleep intervention of the included studies [ 35 , 36 , 39 , 40 , 42 , 44 , 45 , 49 , 52 ].

Napping is a strategy that provides an opportunity to supplement the night-time sleep period, offering an alternative for athletes to increase sleep duration. In most of the studies analyzed, the results revealed a positive impact of napping on cognitive performance [ 35 , 42 , 45 , 49 ].

However, some mixed results were reported for physical performance [ 35 , 36 , 45 , 49 , 52 ] and recovery [ 39 , 44 ] outcomes. During nights of partial sleep restriction e. The included studies showed that napping could restore performance to baseline levels [ 45 , 49 ]. With regard to nap duration, the improvements in physical and cognitive performance were greater in naps of longer duration e.

However, following a night of partial sleep restriction, a short nap 20 min was as effective as a long nap 90 min in restoring performance to baseline levels normal sleep night [ 45 ].

There are still questions about the effects of daytime naps on night-time sleep variables e. Further, the notion of sleep inertia e. For example, the longer the nap the higher the chance of experiencing sleep inertia [ 59 ].

A period of at least 30 min should be allowed after a nap to avoid the detrimental effects of sleep inertia on physical or cognitive performance [ 60 ], particularly for naps longer than 90 min.

Based on the results of the included studies, it is unlikely that naps negatively affect performance outcomes in athletes. For all included studies, only one showed that napping decreased sprint performance in track-and-field athletes.

However, the study did not reveal any effects on other sprint variables or shooting performance in pistol and rifle shooters [ 52 ]. The results of sleep hygiene interventions showed no effect on performance recovery, blood markers of damage creatine kinase and inflammation C-reactive protein , or cognitive performance [ 48 , 54 ].

Sleep hygiene currently refers to a list of behaviors, environmental conditions, and other sleep-related factors believed to promote improvements in sleep duration and quality [ 61 ].

Van Ryswyk et al. Fullagar et al. A possible explanation could be that even with an improvement in sleep duration, this improvement may not be enough, as it was still far from the 7 h of the minimum recommended sleep duration [ 5 ]. The main objective of this strategy is to reduce the exposure to the artificial light emitted by screens, especially before bedtime, reducing the decline in sleep quality and disturbance in the biorhythms [ 64 ].

Biorhythms are explained by the oscillation levels of endogenous hormones, like melatonin or cortisol, that regulate the sleep—wake cycle [ 65 ]. Despite this rationale, the results showed that the removal of electronic devices did not result in any change in sleep [ 32 , 34 ]. Concerning light interventions, two studies investigated the effect of phototherapy but with different objectives.

Zhao et al. At the same time, Rosa et al. It is known that light is the most powerful circadian synchronizer for humans, which begins with its reception in the eyes and finishes in the pineal gland, which produces melatonin, a neurohormone essential for the functioning of the body-clock [ 67 ].

Despite increased sleep quality and melatonin levels after red-light therapy, it is important to interpret these results cautiously. The study used an inappropriate tool the Pittsburgh Sleep Quality Index to examine sleep quality over a short period and only analyzed melatonin levels upon waking.

The authors also found a higher increase in running distance Cooper min run test in the red-light treatment group As the method used to examine sleep over a short period was unreliable and did not measure any exercise recovery outcome, these conclusions must be interpreted cautiously.

In contrast, Rosa et al. Further studies are needed to confirm these findings, considering that bright-light therapy can manipulate the body-clock to compete at night when alertness is usually already starting to drop.

The rationale for the possible positive effects of cold water immersion on sleep is that cold water immersion could accelerate the declining core body temperature and the reactivation of parasympathetic activity after exercise [ 71 , 72 ].

Despite this, Chavineau et al. However, Duffield et al. Finally, the studies that investigated the effect of mindfulness combined with sleep hygiene or mindfulness alone showed promising results.

For example, Lever et al. Despite an increase in sleep duration, no performance or sleep quality improvements were observed. Since this study only examined general performance that may be influenced by several factors games won or lost , the impact of this type of intervention needs to be examined in detail in future studies.

However, it remains to be clarified whether the increase in mindfulness directly benefits athletic performance via attentional strategy, because mindfulness training appears to improve performance in precision sports such as shooting and dart throwing. Still, few controlled experimental studies have investigated the effects in non-precision sports [ 73 ].

In summary, this systematic review updated the knowledge about several sleep interventions' effects on improving sleep and subsequent performance in athletes.

In , Bonnar et al. Since then, many studies have been published and our understanding about the phenomena has improved. In the present review, we were able to include 15 more studies that brought new interventions, supporting some of the conclusions and showing different directions in other topics, compared to those of Bonnar et al.

The effectiveness of sleep extension programs was reinforced with two new studies that showed, once again, the positive effects on sleep and subsequent performance. Napping was the most studied intervention since Bonnar et al. The present review includes eight new studies that gave a different perspective, identifying positive effects on cognitive performance, despite mixed results on physical performance and recovery, while Bonnar et al.

The amount of studies examining sleep hygiene remained the same, considering that Duffield et al. Bonnar et al. The negative impact of increasing arousal on the pre-competition night due to stress and anxiety, a common situation in the sports field, is known [ 74 ].

Although we are far from a definitive conclusion about the effect of cognitive interventions, such as mindfulness, researchers are beginning to be aware of the importance of studying this topic.

Our review reinforces the importance of this line of research that could attenuate the detrimental effects of cognitive arousal on pre-competition night and improve sleep. Before implementing any strategy to improve sleep in athletes, there is some information that should be considered Fig.

The first step should to provide a sleep education session, conducted by a specialist. This should be done with reliable and validated tools e.

This will facilitate an individualized approach to meet individual needs and identify the athletes with clinical sleep issues e. Some caution should be taken with sleep monitors, as some athletes may be concerned about sleep monitor data, which may increase anxiety and result in worse sleep [ 10 , 74 ].

To implement a sleep extension program, it is necessary to consider whether the athlete is obtaining adequate sleep for their needs [ 22 ]. If the athlete feels the need to sleep more, the recommendations based on included articles could be applied, although with some caution, as none of the included studies showed a low risk of bias.

Furthermore, it is important to consider that to increase sleep duration based on the recommendations of this review, athletes may need to extend their usual time in bed to 9—10 h [ 37 , 41 , 43 , 50 ]. In cases of athletes who are satisfied with the amount of sleep that they usually get, the possibility of increasing wakefulness in bed should be considered before trying to extend sleep duration.

Napping is an alternative strategy to supplement insufficient night-time sleep, but can also be beneficial for those who only want a boost in alertness during the day [ 10 , 60 ]. Sleep hygiene is a set of behaviors that should be implemented, although its effectiveness may be limited when used alone [ 48 , 53 , 56 ].

Implementing mindfulness is a long-term strategy because it needs to be learned. Preliminary evidence showed the long-term effect of mindfulness 5 to 12 months on sleep [ 75 ], although Jones et al.

More research is needed to allow more solid recommendations. Motivation is also an important variable when a behavioral change is necessary, as in the case of sleep hygiene and mindfulness, and should be considered. Future research should investigate the impact of this variable on the effectiveness of behavioral interventions.

Long-term sleep monitoring should be conducted sleep logs or validated devices to assess whether interventions resulted in better sleep [ 10 ]. The current systematic review has limitations which should be acknowledged. First, the strengths of our conclusions are limited, since none of the included studies presented a low risk of bias.

Second, there was high heterogeneity between the type of sleep interventions, type of sport, performance tests used, and level of the athletes. Lastly, there is a risk of language bias because we only considered studies written in English.

Also, supplementing sleep during the day with a nap 20—90 min can be implemented when necessary. In addition to improving the sleep duration, naps can improve performance outcomes after a regular night and restore performance decrements to baseline levels after a night with partial sleep restriction.

Strategies with light exposure may be an option to manipulate the biological clock and increase the alertness of the athletes in the moments when this starts to fall e. However, more studies are needed to confirm these findings. Future research on this topic should use more reliable and valid research methods to increase the quality of evidence so that more solid conclusions can be drawn.

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Soorts sports, technology and country to Sports diet plan Toronto as the leading Researcu hub Performacne Sports Performance Research performance. The Sport Sports Performance Research Antioxidant-rich recipes will bring together leading minds Focus and concentration supplements science, technology and Revolutionary weight loss to challenge, Performmance, and reinvent high performance. Work carried out to advance scientific knowledge without practical knowledge and develop ideas that originate from hypotheses with successful outputs published in scientific journals. This work aims to advance scientists' knowledge with a specific practical application in view. Ideas often come from journals with successful outputs implemented in the field. Athlete identification is a varied, club-by-club approach in Major League Soccer and across the globe. Clinical Assistant Professor Sport Counseling Psychology and Applied Focus and concentration supplements Development, Boston Performacne. Assistant Sports Performance Research of Chemical and Biomedical Engineering, West Pegformance University. Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin University. Lecturer in Coaching and Sports Performance, Manchester Metropolitan University. Menu Close Home Edition Africa Australia Brasil Canada Canada français España Europe France Global Indonesia New Zealand United Kingdom United States. Edition: Available editions Europe.

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Ann N Y Acad Sci. Download references. No other sources of funding were used to assist in the preparation of this manuscript. Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, University of Maia, Maia, Portugal.

Portugal Football School, Portuguese Football Federation, Cruz Quebrada, Portugal. School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK. Appleton Institute for Behavioural Science, Central Queensland University, Adelaide, Australia. Physical Education Department, College of Education, United Arab Emirates University, Al Ain, Abu Dhabi, UAE.

Research Center in Sports Sciences, Health Sciences and Human Development, CIDESD, Vila Real, Portugal. You can also search for this author in PubMed Google Scholar. LC and PF devised the study.

LC, EM, and PF developed the methodology and interpreted the data. LC performed database searches and wrote the initial draft of the manuscript. LC and JC executed the screening process, data extraction, and risk-of-bias assessment.

The manuscript was critically revised by JC, EM, JB, ML, and PF. PF supervised the study. All authors read and approved the final manuscript.

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Cunha, L. et al. The Impact of Sleep Interventions on Athletic Performance: A Systematic Review. Sports Med - Open 9 , 58 Download citation. Received : 06 October Accepted : 18 June Published : 18 July Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article.

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Download PDF. Systematic Review Open access Published: 18 July The Impact of Sleep Interventions on Athletic Performance: A Systematic Review Lúcio A.

Cunha ORCID: orcid. Costa ORCID: orcid. Marques ORCID: orcid. Abstract Background Sleep is essential for maximal performance in the athletic population.

Objectives The purpose of this systematic review was to synthesize the most recent literature regarding sleep interventions aimed at improving sleep and subsequent performance in athletes.

Methods The present systematic review was conducted based on the PRISMA guidelines and the PICOS approach. Results The search returned records. Introduction Sleep is a biological need crucial for human health and well-being [ 1 ].

Methods Protocol and Registration This protocol was registered in the International Platform of Registered Systematic Review and Meta-Analysis Protocols INPLASY on May 11, , with the registration number INPLASY Eligibility Criteria This systematic review was conducted based on the PRISMA guidelines [ 25 , 26 ] and the PICO approach [ 27 ].

Search Strategy The articles were searched in May , and three electronic databases were used: PubMed, SPORTDiscus via EBSCOhost, and Web of Science. Data Collection Process Before starting the article selection process, duplicate citations obtained from the different databases were eliminated.

Flowchart of the systematic review following the PRISMA statement. Full size image. Results Study Selection The search strategy returned records. Characteristics of Included Studies The characteristics of the included studies are presented in Table 1.

Table 1 Study characteristics of included articles Full size table. Discussion Sleep is widely recognized as one of the foundations for optimal health, well-being, and performance for athletes [ 10 , 13 , 57 ].

Availability of Data and Materials Not applicable. Code Availability Not applicable. References Troynikov O, Watson CG, Nawaz N. Article PubMed Google Scholar Van Dongen HPA, Maislin G, Mullington JM, Dinges DF.

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Frontiers in Physiology, section Exercise Physiology. Paniccia, M. Heart Rate Variability Following Youth Concussion: How do Autonomic Regulation and Concussion Symptoms Differ Over Time Post-Injury? Nolan RP, Feldman R, Dawes M, Kaczorowski J, Lynn H, Barr SI, MacPhail C, Thomas S, Goodman J, Eysenbach G, Liu S, Tanaka R and Surikova J.

A randomized controlled trial of e-counseling for hypertension: REACH. Circulation: Cardiovascular Quality and Outcomes. Programming Interval Training To Optimize Endurance Sport Performance. Research Area Topic Question Stage Researchers Exercise and Chronic Disease What exercise routines are safe and effective for patients with Peripheral Arterial Disease?

Systematic Review on PAD and Data Analysis on PAD participants in Cardiac Rehabiliation Determine responses to HIIT S Thomas lead P Oh TRI S Marzolini TRI J Goodman C Nguyen MSc complete E Lin MSc work Exercise and Chronic Disease What are the interactions between exercise and treatment for breast cancer?

Systematic review under way Cardiac function study in progress Intervention Trial to begin. S Thomas P Oh TRI J Goodman A Bonsignore PhD work Exercise and Chronic Disease Which handgrip exercise is most effective in reducing hypertension in older women?

Data collection done Analysis started Abstracts S Thomas D Bentley Training Healthy High Performance What are the physiological demands of wheelchair basketball? Data collection completed Data analysis and writing in progress S Thomas E Fernandes MSc work Training Healthy High Performance Can we use technology to better characterize physical demands of wheelchair sports?

Data collection in progress. S Thomas M-C Tsai Can Sport Inst. Pacific M Klimstra U Victoria R Rupf PhD Work Training Healthy High Performance Does a menthol rinse improve cycling performance in the heat for women? Key pillars. Basic research.

Applied research. Experimental development. Sample Areas of focus. What is widenet? How does it Work? Players can complete tasks and submit times and videos corresponding to certain challenges AR is used to set up an athlete's test area to earmark specific distances or markers Those with the best scores appear on a public-facing leaderboard Toronto FC can use these results to identify high potential prospects and invite them to tryout for the TFC Academy.

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