Cheri Mah and colleagues from Stanford University and the University of California, San Francisco recently published their research on sleep and athletic performance in the journal Sleep. They introduce the study by noting that extensive research documents the adverse effect of limited sleep. However, little research examines the effect of increased sleep on performance. Their study objective was to do just that.
Members of the Stanford University mens basketball team were recruited for the study. The study took place over two seasons and included a baseline period of usual sleep patterns. Then the intervention group extended their sleep pattern with a goal of a minimum of 10 hours in bed daily.
Compliance with this intervention was measured through sleep journals and actigraphy. Actigraphy is accomplished by a wrist device that is worn and measures movement. From this data the total sleep time can be estimated. Sleep journal data and activity data estimated the increase in total daily sleep time to be between 100 and 150 minutes of additional sleep during the intervention period.
Athletes in the intervention groups were tested on a variety of psychometric and basketball performance skills during the baseline and intervention period. The results of the intervention were pretty impressive. Here is a summary of the improvement noted in the study:
- Free throw percentage increased by 11%
- Three point percentage increased by 14%
- Sprint test time decreased by 4%
Other psychometric variables were improved including a reduction in time on the Psychomotor Vigilance Task, a reduction in the Epworth Sleepiness Scale score and improvement on multiple components of the Profile of Mood States including ratings of fatigue, depression and tension.
The authors note the study has some significant limitations in research design. Only eleven athletes received the intervention. Subjects were not blinded as to the intervention and it is possible a some of the improvement came from an expectancy effect. Travel schedules made it difficult to assure compliance with the 10 hours in bed intervention for every day of the study.
However, this study does suggest that many athletes may be performing in the context of ongoing sleep deprivation. Forcing compliance with an extended sleep duration holds promise of improving performance on the basketball court. This effect appears to occur in the context of subjective improvement in psychological function.
If I were an NCAA basketball athlete, I would send a copy of this study to my coach and training staff. Athletes now have some research to support the importance of getting plenty of sleep to achieve peak performance.
Photo of Los Angeles Clipper Player Blake Griffin Shooting Free Throw Courtesy of Tim Yates
Mah CD, Mah KE, Kezirian EJ, & Dement WC (2011). The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players. Sleep, 34 (7), 943-950 PMID: 21731144
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