The Athlete’s Guide to Recovery Sleep
Sleep as Performance Enhancement
Quality sleep provides greater athletic benefits than most supplements.
Growth Hormone Release
70% of daily GH secretion occurs during deep sleep.
Muscle Repair Processes
Protein synthesis accelerates during restorative sleep.
Inflammation Reduction
Cytokine regulation during sleep aids recovery.
Motor Memory Consolidation
Skills and movements practiced are perfected during sleep.
Sleep Extension Benefits
Stanford studies show 10 hours improves performance metrics.
Nap Strategies
Timing and duration for maximum benefit.
Travel Considerations
Managing sleep across time zones for competition.
Sleep Tracking Metrics
Which data points matter most for athletes.
Pre-Sleep Nutrition
Optimal protein intake before bed.
Temperature Regulation
Cryotherapy and cooling techniques.
Sleep Position
Aligning the spine for recovery.
Red Light Therapy
Evening use for melatonin production.
Compression Gear
Improving circulation during sleep.
Hydration Balance
Electrolyte considerations.
Mindfulness Practices
Meditation for recovery enhancement.
Sleep Supplement Safety
Evidence-based options and risks.