The Impact of Sleep Interventions on Athletic Performance: A Systematic Review

Background: Sleep is essential for maximal performance in athletes, yet sport-related and non-sport factors often negatively influence sleep and recovery. Objectives: To synthesize recent literature on sleep interventions designed to improve sleep and subsequent performance in athletes. Methods: Systematic review following PRISMA and PICO guidelines. Searches were performed in May 2022 in PubMed, SPORTDiscus (EBSCOhost), and Web of Science. Inclusion criteria: athletes in individual or team sports; intervention aimed at improving sleep; at least one objective performance/recovery outcome; reported relationship between sleep and performance. Results: The search yielded 1,584 records; 25 intervention studies (2011–2021) met inclusion criteria. Interventions included sleep hygiene, naps, sleep extension, light manipulation, cold water immersion, mindfulness, and combinations of strategies. Sleep extension and naps were most frequently studied and most effective for improving sleep and performance. Mindfulness and light manipulation showed promising results but require more evidence. Sleep hygiene, removal of electronic devices at night, and cold water immersion showed no effects on sleep and subsequent performance/recovery, though these findings are based on few studies. Conclusion: Increasing sleep duration at night or via daytime naps appears to be the most effective approach for enhancing physical and/or cognitive performance in athletes. Protocol Registration: INPLASY202250069.

Lúcio A. Cunha, Júlio A. Costa, Elisa A. Marques, João Brito, Michele Lastella, Pedro Figueiredo