Speed during 282-foot sprints improved significantly from 16.2 seconds at baseline to 15.5 seconds after sleep extension, and shooting accuracy increased significantly by nine percent on both free throws and three-point field goals. Subjects also reported improved overall ratings of physical and mental well-being during practices and games -Athletic performance improves with extended sleep: Stanford study’s new evidence
MY COMMENT: How many times have you gone into a race with less than optimal sleep? This basketball study suggests improved athletic performance when players averaged 8.5 hours of sleep compared to <7 hours at baseline.
Prioritize sleep as a part of your regular training regimen.
* Extend nightly sleep for several weeks to reduce your sleep debt before competition.
* Maintain a low sleep debt by obtaining a sufficient amount of nightly sleep (seven to nine hours for adults, nine or more hours for teens and young adults).
* Keep a regular sleep-wake schedule, going to bed and waking up at the same times every day.
* Take brief 20-30 minute naps to obtain additional sleep during the day, especially if drowsy.