Sleep is an essential component of athletic recovery, performance and overall well-being, yet sleep disturbance and insufficient sleep are common among athletes. This article examines athletes’ sleep requirements and the potential consequences of inadequate sleep, including impaired physical and cognitive performance, poorer recovery and increased injury risk. It also considers how training and competition schedules, particularly evening activity, can negatively affect sleep duration and quality. 

The authors highlight the role of coaches in educating athletes about sleep hygiene and present practical strategies that can be incorporated into everyday routines. These include reducing technology use before bedtime, maintaining consistent sleep and wake times, using yoga or mindfulness to wind down and reducing caffeine and alcohol intake. Napping is also discussed as a useful strategy for supplementing insufficient night-time sleep when training or competition schedules are unfavourable. 

The article concludes that simple, low-cost sleep hygiene practices may improve athletes’ sleep duration and quality. Although travel and competition schedules can make consistent routines difficult, educating athletes about effective sleep behaviours may help reduce sleep debt, improve performance, lower injury risk and support long-term physical and mental well-being.