1

Sierra Long

Dr. Jason Dew

ENGL 1302

30 April 2024

How does sleep affect productivity in student athletes?

In the world of collegiate sports and academics, student athletes are often held to unrealistic

expectations, in which they must perform well in the classroom and on the court, with minimal

rest and free time. Despite these many challenges, people, including athletes, often disregard the

importance of sleep. Sleep plays a vital role in the overall well-being and performance of

individuals, especially student athletes who balance athletic commitments and academic

excellence. The research provided in this essay aims to demonstrate how adequate sleep

enhances productivity in student athletes, providing that optimal sleep patterns positively

influence cognitive function, physical performance, and overall health.

Firstly, it is imperative that getting enough sleep is essential for optimal cognitive function in

student athletes because it affects vital processes that help us function on a daily basis.

According to The Sleep Foundation, Dr. Nilong Viyas writes that “sleep supports numerous

aspects of cognition, including memory, problem-solving, creativity, emotional processing, and

judgment.” Research shows that during sleep, the brain consolidates newly acquired

information, facilitating better retention and recall. For student athletes, who are often engaging

in intense training sessions and academic studies, getting enough sleep becomes imperative to

effectively process and retain information. Moreover, sleep deprivation impairs decision-making
 2

abilities and critical thinking skills, having a negative impact on academic performance and

quick decision making in sports.

In addition to cognitive function, sleep significantly impacts physical performance, which is

essential for student athletes. An optimal amount of sleep is associated with improved athletic

performance, including enhanced speed, agility, and reaction times. Dr. Anis Rehman from The

Sleep Foundation expands on this idea by stating that “Both increased quantity and quality of

sleep helps athletes improve performance in many areas related to the demands of the sport.”

Conversely, not getting enough sleep increases the risk of injuries, compromises muscle

recovery, and decreases stamina. By prioritizing sleep, student athletes can maximize their

strength, minimize the risk of injuries, and maintain peak performance levels during

competitions.

Thirdly, sleep and emotional well-being are important factors regarding student athletes who

continuously struggle balancing athletics and academics. Sufficient sleep helps regulate mood ,

increases resilience to stress, and promotes emotional regulation, thereby promoting academic

success and athletic performance. However, not getting enough sleep can bring about feelings of

irritability, anxiety, and depression, causing negative impacts to overall productivity and

well-being. Michael Breus from PsychologyToday sums up this idea quite well when he states

that “a single night of sleep deprivation sets us up to react more strongly and impulsively to

negative or unpleasant situations, according to research. And when operating with chronic sleep

debt, as so many busy adults do, you contend with this heightened emotional reactivity on a daily

basis.” In sum, getting enough sleep is imperative for athletes to be successful and productive.
 3

In addition, a lack of sleep can greatly increase the risk of injury among athletes due to its

negative impact on physical and cognitive function. Research has shown that not getting enough

sleep can inhibit an individual's athletic capabilities, making athletes more prone to accidents and

injuries while participating in their sport. According to childrenscolorado.org, a lack of sleep

“makes athletes feel exhausted sooner and increases athletes' perception of the effort it takes to

perform.” In sum, sleep plays a crucial role in tissue repair, immune function, and controlling

inflammation in the body, all of which are necessary for injury prevention and recovery. A

persistent lack of sleep can also lead to increased stress, anxiety, and disturbances to one's mood,

which negatively impacts an athlete's ability to perform well without injury. Therefore,

prioritizing a good night’s rest is essential for athletes to maximize their performance levels,

reduce injury risk, and promote overall well-being.

According to research, there are several steps that student athletes can take towards improving

their quality of sleep and maximizing the amount of sleep they get at night. One of these

strategies is establishing a consistent sleep schedule. Maintaining a regular sleeping schedule

even on weekends, helps regulate the body's internal clock and improves sleep quality. Also, It’s

important for individuals to have a relaxing sleep environment. According to The Sleep

Foundation, parents and adolescents alike both benefit from a relaxing sleeping environment.

This source shares that “parents can also promote sleep by creating a relaxing sleep environment

for their children. Like adults, children sleep better when they have a supportive mattress,

comfortable bedding, and a bedroom that is dark and quiet. Parents can work hand-in-hand with

their children to make sure that their sleep setting is calming and conducive to quality

rest.”Furthermore, The Sleep Foundation builds on this insight by providing how student

athletes, who have little control over their hectic schedules, should try and implement some sleep

hygiene tips to promote a better sleep schedule. The sleep Foundation lists the following sleep
 4

hygiene tips for student athletes: “Getting plenty of light during the day and avoiding screen time

at night; Keeping the bedroom cool, dark, and quiet, or using adaptive strategies such as ear

plugs and a sleep mask if this is not possible; Avoiding caffeine, nicotine, and alcohol, especially

in the afternoon and evening; Avoiding large meals and excessive liquids before bedtime;

Winding down in the evening with a quiet book or other soothing activity.” All of these tips aim

to help student athletes achieve a quality sleep schedule in order to maximize their academic and

athletic success.

Firstly, it is imperative that getting enough sleep is essential for optimal cognitive function in

student athletes because it affects vital processes that help us function on a daily basis.

According to The Sleep Foundation, Dr. Nilong Viyas writes that “sleep supports numerous

aspects of cognition, including memory, problem-solving, creativity, emotional processing, and

judgment.” Research shows that during sleep, the brain consolidates newly acquired information,

facilitating better retention and recall. For student athletes, who are often engaging in intense

training sessions and academic studies, getting enough sleep becomes imperative to effectively

process and retain information. Moreover, sleep deprivation impairs decision-making abilities

and critical thinking skills, having a negative impact on academic performance and quick

decision-making in sports.

In addition to cognitive function, sleep significantly impacts physical performance, which is

essential for student athletes. An optimal amount of sleep is associated with improved athletic

performance, including enhanced speed, agility, and reaction times. Dr. Anis Rehman from The

Sleep Foundation expands on this idea by stating that “Both increased quantity and quality of

sleep helps athletes improve performance in many areas related to the demands of the sport.”

Conversely, not getting enough sleep increases the risk of injuries, compromises muscle

recovery, and decreases stamina. By prioritizing sleep, student athletes can maximize their
 5

strength, minimize the risk of injuries, and maintain peak performance levels during

competitions.

Thirdly, sleep and emotional well-being are important factors regarding student athletes who

continuously struggle balancing athletics and academics. Sufficient sleep helps regulate mood,

increases resilience to stress, and promotes emotional regulation, thereby promoting academic

success and athletic performance. However, not getting enough sleep can bring about feelings of

irritability, anxiety, and depression, causing negative impacts on overall productivity and

well-being. Michael Breus from PsychologyToday sums up this idea quite well when he states

that “a single night of sleep deprivation sets us up to react more strongly and impulsively to

negative or unpleasant situations, according to research. And when operating with chronic sleep

debt, as so many busy adults do, you contend with this heightened emotional reactivity on a daily

basis.” In sum, getting enough sleep is imperative for athletes to be successful and productive.

Also, a lack of sleep can greatly increase the risk of injury among athletes due to its negative

impact on physical and cognitive function. Research has shown that not getting enough sleep can

inhibit an individual's athletic capabilities, making athletes more prone to accidents and injuries

while participating in their sport. According to childrenscolorado.org, a lack of sleep “makes

athletes feel exhausted sooner and increases athletes' perception of the effort it takes to perform.”

In sum, sleep plays a crucial role in tissue repair, immune function, and controlling inflammation

in the body, all of which are necessary for injury prevention and recovery. A persistent lack of

sleep can also lead to increased stress, anxiety, and disturbances to one's mood, which negatively

impact an athlete's ability to perform well without injury. Therefore, prioritizing a good night’s

rest is essential for athletes to maximize their performance levels, reduce injury risk, and

promote overall well-being.

 6

In conclusion, the relationship between sleep and productivity in student athletes is irrefutable.

By recognizing sleep as the building block in cognitive function, physical performance, and

emotional well-being, student athletes can harness the potential of a good night’s rest to

maximize their productivity both on the court and in the classroom. Implementing healthy sleep

habits not only promotes academic achievements and athletic success, but also promotes a

student athlete's overall physical and emotional wellbeing. So, prioritizing sleep among student

athletes is essential to unlock their full potential and promote consistent success in both academic

and athletic endeavors.

Work Cited

“Can School Performance Be Improved with Good Sleep?” Sleep Foundation, 1 Mar.

2023, www.sleepfoundation.org/children-and-sleep/sleep-and-school-performance.

Fry, Alexa. “How Sleep Affects Athletic Performance.” Sleep Foundation, 13 Dec. 2023,

www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep.

Kingshott, Ruth. “Importance of Sleep & Effects of Sleep Deprivation on College

Students.” American Academy of Sleep Medicine – Association for Sleep Clinicians and

Researchers, 27 Jan. 2020,

aasm.org/college-students-getting-enough-sleep-is-vital-to-academic-success/.
 7

“Lack of Sleep Affecting Students’ Mental Health Especially Women.” ScienceDaily,

ScienceDaily, 2 Nov. 2021, www.sciencedaily.com/releases/2021/11/211102111148.htm.

Lepping, Dan. “Sleep and Teen Athletes.” Sleep for Student Athletes | Children’s Hospital

Colorado,

www.childrenscolorado.org/conditions-and-advice/sports-articles/sports-safety/sleep-stude

nt-athletes-performance/#:~:text=Decreased%20sleep%20makes%20athletes%20feel%20e

xhausted%20sooner%20and,leads%20to%20increased%20energy%20and%20a%20better

%20mood. Accessed 27 Feb. 2024.

McNamara, Patrick. “Sleep and Academic Performance.” Psychology Today, Sussex

Publishers,

www.psychologytoday.com/us/blog/dream-catcher/202008/sleep-and-academic-performan

ce. Accessed 27 Feb. 2024.

Pacheco, Danielle. “How Much Sleep Do Student Athletes Need?” Sleep Foundation, 13

Dec. 2023, www.sleepfoundation.org/teens-and-sleep/student-athletes-sleep-time.

“Student-Athletes Not Sleeping Enough, Intervention Could Help.” Student-Athletes Not

Sleeping Enough, Intervention Could Help | Department of Medicine,

deptmedicine.arizona.edu/news/2017/student-athletes-not-sleeping-enough-intervention-co

uld-help. Accessed 27 Feb. 2024.

8