How Sleep Affects Your Performance

How does proper sleep aid in my performance?

Sleep is vital to everyday life but becomes even more so important when you throw competitions and workouts into the mix. Optimal sleep allows your body to: • Build Muscle • Reduce Body Fat • Increase Energy • Decrease Risk of Injury • Enhance Concentration

How much sleep should I be getting? The recommended amount of sleep is 8-9 hours, but some people may require more. No matter the case you should not get less than 8 hours when you are competing or training. Those that get less than 8 hours of sleep have: • A 1.7x greater likelihood to get injured • An 11% increase in perceived exertion • Higher body fat • Decreased muscle recovery What does this mean to you? ​ What this means to your is that sleep is a key component to your everyday life whether you are a recreational lifter, athlete, or don’t exercise. Did you know that 2 hours of watching a screen (smartphone/TV) before sleep decreases the melatonin in your body by 22%? Melatonin is a key component to allowing you to sleep better and wake up more rested to take on your day. If you would like extra help with any aspect of improving your performance or have further questions regarding your sleep hygiene for competition, please contact Dr. Ben Bagge at for his expertise with the human physiology.

Stay tuned for future posts on more detailed looks into the macronutrients, pre-sleep nutrition, and nutritional recovery for how they pertain to your workouts and training goals!

Pro+Kinetix Physical Therapy & Performance specializes in helping active individuals in Oakland, Alameda, Berkeley, Walnut Creek, and San Francisco get back to exercising and working out pain free without having to take time off or relying on injections/pain medication. Pro+Kinetix offers rehabilitation and performance services to all populations, with specialties in Sports Rehabilitation, Active Release Techniques, and Manual Therapy Techniques plus Personal and Small Group Training, Sport Clinics and Wellness Services.

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