The Athlete’s Garage

Sleep for athlete performance and recovery | Research Mondays

July 7, 2020

In this episode of #RESEARCHMONDAYS, Trang goes through the science to discuss sleep for recovery.

Sleep is arguably the most important aspect of recovery. It should be planned strategically since it takes up 1/3 of a person’s life and provides such vital contribution to mental and physical function and capacity. Yet, sleep deprivation is more prevalent in athletes than in the general population, and sleep is often under-prioritised as soon as training/work/family schedules start to stack up!

If you are an athlete who wants to make the most of your sleep for immediate and long-term benefits to health, cognitive and physical performance, then this #RESEARCHMONDAYS is for you!

1:33- The stages of sleep
4:27- The benefits of sleep
12:19- The consequences of sleep deprivation
19:59- Sleep recommendations for athletes
23:29- 8 ways to improve your sleep patterns


Kölling, S., Duffield, R., Erlacher, D., Venter, R., & Halson, S. L. (2019). Sleep-Related Issues for Recovery and Performance in Athletes. International Journal of Sports Physiology & Performance, 14(2).

Marshall, G. J., & Turner, A. N. (2016). The importance of sleep for athletic performance. Strength & Conditioning Journal, 38(1), 61-67. Vitale, K. C., Owens, R., Hopkins, S. R., & Malhotra, A. (2019).

Sleep hygiene for optimizing recovery in athletes: review and recommendations. International journal of sports medicine, 40(08), 535-543.

Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Simon and Schuster.


Trang is a Physiotherapist & Strength and Conditioning Coach for endurance athletes. She takes a holistic approach in her coaching and education to help athletes step up and achieve their greatest potential. Her vision is to help them become not only a high-achieving athlete, but also a high-achieving human.


Free ebook (Thrive against the times: 10 ways for endurance athletes to maximise their performance this Off-Season and beyond):

Free webinar: Strength Training for Endurance Athletes-

Play this podcast on Podbean App