Sleep for Athletes: How Sleep Affects Performance and Recovery
LeBron James sleeps 10-12 hours per night. Roger Federer aims for 11-12 hours. Usain Bolt considered sleep his most important recovery tool. These are not coincidences. The world's greatest athletes have discovered what decades of research now confirms: sleep is the single most powerful legal performance enhancer available. According to the National Sleep Foundation, adequate sleep is more impactful than any supplement, recovery modality, or training tweak. This guide covers the science of sleep and athletic performance, with evidence-based strategies from American Academy of Sleep Medicine research to help you train harder, recover faster, and compete at your best.
- Athletes need 8-10 hours of sleep per night, compared to 7-9 for the general population — use our sleep by age calculator to find your baseline
- Up to 75% of growth hormone is released during deep sleep, making it essential for muscle repair and recovery
- Extending sleep to 10 hours improved Stanford basketball players' sprint times by 4% and free throw accuracy by 9%
- Athletes sleeping fewer than 8 hours per night have a 1.7x greater risk of injury according to PubMed research
- Sleep is the most effective legal performance enhancer — no supplement, ice bath, or recovery tool matches its impact
Table of Contents
- How Sleep Affects Athletic Performance
- Sleep and Muscle Recovery
- Sleep Stages and Athletic Recovery
- Sleep Deprivation and Injury Risk
- How Much Sleep Do Athletes Need?
- Chronotype and Training Optimization
- Pre-Competition Sleep Strategies
- Napping for Athletes
- Sleep Tracking for Athletes
- Nutrition and Sleep for Athletes
- Travel and Jet Lag for Athletes
- Sport-Specific Sleep Research
- Elite Athlete Sleep Protocols
- Frequently Asked Questions
How Sleep Affects Athletic Performance
Sleep affects virtually every dimension of athletic performance: reaction time, speed, accuracy, endurance, and decision-making. Research published in the British Journal of Sports Medicine consistently shows that even moderate sleep restriction degrades performance more than most athletes realize. The CDC's sleep research indicates that cognitive impairment from 24 hours of wakefulness equals a blood alcohol level of 0.10% — legally drunk.
The landmark Stanford University basketball study, led by Dr. Cheri Mah, demonstrated the dramatic impact of sleep extension. When players extended their sleep to 10 hours per night for 5-7 weeks, the results were striking:
These improvements occurred without any changes to training, nutrition, or supplementation. The only variable was sleep. Similar findings have been replicated across multiple sports by researchers at Harvard Health and Mayo Clinic:
Performance Decline with Sleep Deprivation
Performance Improvement with Sleep Extension
The mechanism is straightforward. Sleep deprivation impairs the prefrontal cortex (decision-making), reduces glycogen stores (energy), increases perceived exertion (everything feels harder), and elevates cortisol (stress hormone that breaks down muscle). Use our bedtime calculator to ensure you are getting enough sleep for your training demands, and check our wake-up calculator to align with your natural sleep cycles.
Key Insight: According to Johns Hopkins Medicine, sleep is when the brain consolidates motor skills learned during practice. Athletes who sleep well after learning new skills show 20-30% better retention compared to those who remain awake. This is why timing your sleep cycles after skill practice is crucial.
Sleep and Muscle Recovery
If training is the stimulus for adaptation, sleep is where that adaptation actually occurs. Muscle repair, growth, and strengthening happen primarily during deep sleep (Stage 3 NREM), not in the gym. Understanding this process is critical for any athlete serious about recovery, as detailed by Cleveland Clinic sleep research.
During deep sleep, several recovery processes occur simultaneously:
- Growth hormone release: The pituitary gland releases large pulses of human growth hormone (HGH), which stimulates protein synthesis, tissue repair, and muscle growth. According to the National Institutes of Health, this is the primary driver of overnight recovery.
- Protein synthesis: The rate of muscle protein synthesis increases during sleep, especially when combined with pre-bed protein intake. This is when micro-tears from training are repaired and muscles are rebuilt stronger.
- Glycogen replenishment: Muscle and liver glycogen stores are replenished during sleep, restoring the fuel your muscles need for the next training session.
- Inflammation reduction: Pro-inflammatory cytokines are regulated during sleep, reducing training-induced inflammation. Chronic sleep loss keeps inflammation elevated, slowing recovery.
- Nervous system recovery: The central nervous system restores neurotransmitter levels depleted by intense training, which is essential for coordination, power output, and motor learning.
Recovery Hormone Release by Sleep Phase
Timing matters: Deep sleep is concentrated in the first half of the night (the first 3-4 hours after falling asleep). Going to bed too late or sleeping at irregular times reduces total deep sleep time, even if total sleep duration is adequate. Use our sleep cycle calculator to align your bedtime with your body's natural deep sleep window. The WebMD sleep guide recommends consistent bed and wake times for optimal recovery.
Sleep Stages and Athletic Recovery
Understanding sleep architecture is essential for athletes seeking to optimize recovery. Each sleep stage serves distinct physiological functions, and disrupting any stage can impair specific aspects of athletic performance. Research from PubMed studies has mapped how different recovery processes align with sleep stages.
Sleep Stage Distribution Across the Night
| Sleep Stage | % of Night | Primary Athletic Benefit | What Happens If Disrupted |
|---|---|---|---|
| Light Sleep (N1/N2) | 45-55% | Muscle relaxation, memory consolidation | Fragmented sleep, poor recovery quality |
| Deep Sleep (N3) | 15-25% | Growth hormone release, muscle repair, glycogen storage | Impaired recovery, persistent fatigue, weakened immunity |
| REM Sleep | 20-25% | Motor skill consolidation, emotional regulation, creativity | Poor skill retention, mood disturbance, reduced adaptability |
Athletes who wake frequently during the night, use alcohol, or sleep in hot environments often get adequate total sleep time but insufficient deep sleep. Track your sleep debt over time to identify accumulated deficits that may be impairing recovery.
Sleep Deprivation and Injury Risk
One of the most compelling arguments for prioritizing sleep is the relationship between sleep duration and injury rates. A landmark study published in the Journal of Pediatric Orthopaedics found that adolescent athletes who slept fewer than 8 hours per night were 1.7 times more likely to be injured compared to those sleeping 8 or more hours. This was a stronger predictor of injury than training volume or participation in other sports.
The mechanisms linking sleep loss to injury include slower reaction times, impaired balance and proprioception, reduced muscle recovery between sessions, and cognitive fatigue that leads to poor decision-making during play. For a deeper look at how inadequate sleep affects the body, read our sleep deprivation effects guide.
Injury Risk Factors by Sleep Duration
Injury Rates by Sleep Duration
| Sleep Duration | Relative Injury Risk | Recovery Quality | Recommendation |
|---|---|---|---|
| <6 hours | 2.0x baseline | Very poor | Unacceptable for any athlete |
| 6-7 hours | 1.7x baseline | Poor | Below minimum; increase immediately |
| 7-8 hours | 1.3x baseline | Moderate | Acceptable minimum for recreational athletes |
| 8-9 hours | 1.0x (baseline) | Good | Target for most competitive athletes |
| 9-10 hours | 0.8x baseline | Excellent | Optimal during heavy training or competition |
Well-Rested Athlete (8+ hours)
Faster reaction times (300ms vs 450ms), better balance and proprioception, full muscle glycogen stores, reduced inflammation, optimal hormone levels, sharp decision-making under pressure.
Sleep-Deprived Athlete (<6 hours)
Sluggish reactions (450ms+), impaired balance, depleted energy stores, elevated inflammation markers, 70% less growth hormone, cognitive fog and poor judgment in competition.
How Much Sleep Do Athletes Need?
The National Sleep Foundation and the American Academy of Sleep Medicine recommend 7-9 hours for adults, but athletes consistently need more. The consensus among sports sleep researchers is that 8-10 hours is the optimal range for athletes, with some elite athletes benefiting from even more during peak training periods.
Sleep needs vary by sport type, training phase, and individual factors. Use our sleep by age calculator as a starting point, then add the sport-specific adjustments below:
Sleep Requirements by Sport Type
| Sport Type | Examples | Recommended Sleep | Why More? |
|---|---|---|---|
| Endurance | Marathon, cycling, triathlon, swimming | 9-10 hours | High glycogen depletion, sustained cardiovascular stress, extended inflammation |
| Strength/Power | Weightlifting, sprints, throwing events | 8-10 hours | Maximum muscle repair needed, high nervous system demand, GH-dependent recovery |
| Skill/Precision | Tennis, golf, gymnastics, archery | 8-9 hours | Motor learning consolidation during REM sleep, fine motor coordination |
| Team Sports | Basketball, football, soccer, hockey | 9-10 hours | Combined endurance and power demands, tactical decision-making, game-day travel |
| Combat/Contact | Boxing, MMA, wrestling, rugby | 9-10 hours | Tissue trauma recovery, high cortisol from contact, weight management demands |
Sleep Needs by Training Phase
Youth athletes need even more sleep. According to CDC guidelines, teenagers (14-17) need 8-10 hours as a baseline, meaning young athletes in heavy training may need 10-11 hours. The combination of growth, academic demands, and training creates compounding sleep needs. Many youth sport injuries are linked directly to chronic under-sleeping. Use our sleep by age calculator for age-specific guidance.
Chronotype and Training Optimization
Your chronotype — whether you are naturally a "morning person" or "night owl" — significantly impacts when you perform best. Research from chronobiology studies shows that training aligned with your chronotype produces better results. The Sleep Foundation's chronotype research identifies four main types.
Morning Chronotype (Lion)
Peak performance: 8am-12pm. Best for early practices, morning competitions. Energy declines sharply after 3pm. Should train 2-3 hours after waking. Ideal bedtime: 9-10pm.
Evening Chronotype (Wolf)
Peak performance: 5pm-11pm. Struggles with early morning training. Strongest in evening competitions. Should avoid 6am workouts. Ideal bedtime: midnight-1am.
Intermediate Chronotype (Bear)
Most common type (55% of population). Follows solar cycle naturally. Peak performance: 10am-2pm and 4pm-7pm. Flexible scheduling works well. Ideal bedtime: 10-11pm.
Biphasic Chronotype (Dolphin)
Light sleepers with irregular patterns. Peak alertness: mid-morning. Benefit from scheduled naps. May need sleep aids or strict routines. Ideal bedtime: 11pm-midnight.
| Chronotype | % Population | Peak Performance Window | Optimal Training Time | Avoid Training |
|---|---|---|---|---|
| Morning (Lion) | 15-20% | 8am-12pm | 6am-11am | After 6pm |
| Intermediate (Bear) | 50-55% | 10am-2pm | 9am-6pm | Very early morning |
| Evening (Wolf) | 15-20% | 5pm-11pm | 4pm-9pm | Before 10am |
| Light (Dolphin) | 10% | Mid-morning | 10am-2pm | Late evening |
Pre-Competition Sleep Strategies
Pre-competition insomnia is one of the most common sleep complaints among athletes. Research from the International Journal of Sports Physiology and Performance shows that up to 65% of athletes report poor sleep the night before competition. The good news: one night of reduced sleep has minimal performance impact if you have been sleeping well in the preceding days.
Sleep Bank in the Week Before
Extend your sleep to 9-10 hours per night in the week leading up to competition. This "sleep banking" creates a buffer against pre-event insomnia. Research shows that banked sleep can sustain performance for 1-2 nights of poor sleep. Use the sleep debt calculator to track your buffer.
Maintain Your Routine
Do not change your bedtime routine before a big event. If you normally read for 20 minutes before bed, do that. Novel behaviors increase arousal. Familiarity signals safety to your brain. Read our sleep hygiene guide for routine tips.
Use Relaxation Techniques
Progressive muscle relaxation (tensing and releasing each muscle group), box breathing (4 seconds inhale, 4 hold, 4 exhale, 4 hold), and visualization of successful performance can reduce pre-event anxiety and accelerate sleep onset.
Do Not Watch the Clock
Clock-watching amplifies anxiety about not sleeping. Turn your clock away from the bed. If you are not asleep within 20 minutes, get up, do something calming in dim light, and return when drowsy.
Pre-Competition Sleep Timeline
Travel tip for competition: If your event requires travel across time zones, arrive early enough to adjust. A general rule is one day per time zone crossed. For eastward travel, begin shifting your bedtime 30 minutes earlier each night, starting several days before departure. See our circadian rhythm guide for detailed jet lag management.
Napping for Athletes
Strategic napping is one of the most underutilized performance tools in sports. Research from PubMed sports medicine journals shows that naps can partially compensate for nighttime sleep loss, improve reaction time, enhance mood, and boost afternoon performance. The key is timing and duration. See our complete power nap guide for detailed strategies.
| Nap Type | Duration | Best For | When to Take | Watch Out For |
|---|---|---|---|---|
| Power Nap | 10-20 min | Quick alertness boost, reaction time | 1:00-3:00 PM | Set an alarm; easy to oversleep |
| Short Nap | 20-30 min | Motor skill performance, mood | 1:00-3:00 PM | May cause brief grogginess on waking |
| Full Cycle Nap | 90 min | Recovery from sleep debt, creativity | Early afternoon only | Can disrupt nighttime sleep if too late |
| Pre-Game Nap | 20-30 min | Evening competition readiness | 4-6 hours before event | Avoid within 3 hours of competition |
Nap Effectiveness by Duration
The caffeine nap: For an extra boost, drink a cup of coffee immediately before a 20-minute nap. Caffeine takes about 20 minutes to kick in, so you wake up with the combined benefit of sleep and caffeine. This technique has been validated in studies of shift workers and military personnel documented at Harvard Health. For more, read our power nap guide and caffeine and sleep guide.
Sleep Tracking for Athletes
Wearable sleep trackers have become standard equipment for professional and serious amateur athletes. While no consumer device matches the accuracy of a clinical polysomnography (sleep study), modern wearables can provide useful trend data on sleep duration, consistency, and estimated sleep stages. The Mayo Clinic recommends using trackers for trends rather than absolute values. Read our full sleep tracker guide for in-depth reviews.
| Device | Sleep Metrics | Best For | Battery Life | Price Range |
|---|---|---|---|---|
| WHOOP 4.0 | Sleep stages, HRV, recovery score, sleep need, sleep debt | Serious athletes wanting recovery optimization | 4-5 days | $30/month subscription |
| Oura Ring Gen 3 | Sleep stages, HRV, body temperature, readiness score | Athletes who dislike wrist-worn devices | 4-7 days | $299 + $6/month |
| Garmin Fenix 7 | Sleep stages, Body Battery, HRV, pulse ox, training status | Multi-sport athletes and endurance athletes | 18-22 days | $700-900 |
| Apple Watch Ultra | Sleep stages, HRV, respiratory rate, sleep trends | General athletes in the Apple ecosystem | 1-2 days | $799 |
| Fitbit Sense 2 | Sleep stages, sleep score, SpO2, stress score | Budget-conscious athletes | 6 days | $299 |
Key Metrics to Track
Benefits of Sleep Tracking
Objective data on sleep trends, identifies patterns affecting performance, accountability for sleep habits, correlation with training load and recovery, early warning for overtraining.
Limitations of Sleep Tracking
Not as accurate as clinical polysomnography, can cause "orthosomnia" (anxiety about sleep data), sleep stage detection is estimated, battery and comfort issues, subscription costs.
How to use tracker data effectively: Focus on trends over 2-4 weeks rather than individual nights. Key metrics to watch are total sleep time (aim for 8+ hours), sleep consistency (same bedtime within 30 minutes), and heart rate variability (higher HRV generally indicates better recovery). Do not let your tracker cause anxiety about sleep — a phenomenon researchers at WebMD call orthosomnia.
Nutrition and Sleep for Athletes
What you eat and when you eat it has a direct impact on sleep quality. The National Strength and Conditioning Association emphasizes that nutrition and sleep should be treated as interconnected pillars of recovery, not separate concerns. Strategic food choices can enhance deep sleep, promote muscle protein synthesis overnight, and reduce sleep-onset latency, as documented by Harvard Health nutrition research.
Meal Timing for Better Sleep
Last Large Meal: 3-4 Hours Before Bed
Digestion raises core body temperature, which opposes the cooling process needed for sleep onset. Give your body time to digest before lying down.
Pre-Bed Protein: 30-60 Min Before
20-40g of casein protein supports overnight muscle protein synthesis without disrupting sleep. Research from Maastricht University confirms this benefit.
Dinner Carbohydrates
Moderate carb intake at dinner (especially high-GI carbs) can increase tryptophan availability and promote sleepiness. Avoid very low-carb dinners if sleep is a priority.
Hydration Cutoff: 2 Hours Before
Reduce fluid intake 2 hours before bed to minimize nighttime bathroom trips that fragment sleep. Stay hydrated earlier in the day.
Sleep-Promoting Foods for Athletes
| Food | Active Compound | How It Helps Sleep | Suggested Timing |
|---|---|---|---|
| Tart Cherry Juice | Natural melatonin, anthocyanins | Increases melatonin levels, reduces inflammation | 1 cup, 1-2 hours before bed |
| Kiwi Fruit | Serotonin, antioxidants, folate | Reduced sleep onset by 35% in studies | 2 kiwis, 1 hour before bed |
| Fatty Fish (Salmon) | Omega-3s, Vitamin D | Supports serotonin production, reduces inflammation | At dinner |
| Almonds/Walnuts | Magnesium, melatonin | Muscle relaxation, natural melatonin source | Small handful as pre-bed snack |
| Milk/Yogurt | Tryptophan, calcium | Precursor to serotonin and melatonin | Pre-bed snack with casein protein |
| Magnesium Supplement | Magnesium glycinate or threonate | Muscle relaxation, GABA receptor activation | 200-400mg, 30-60 min before bed |
Foods That Disrupt Sleep
For more on how diet affects sleep and weight management in athletes, see our guides on sleep and weight loss and caffeine and sleep.
Travel and Jet Lag for Athletes
Competitive athletes frequently travel across time zones for games, tournaments, and training camps. Jet lag disrupts the circadian rhythm, impairing sleep quality, reaction time, and judgment for several days. Studies from the American Academy of Sleep Medicine show that athletic performance can drop by 5-10% due to jet lag, with effects lasting roughly one day per time zone crossed.
Jet Lag Management Strategy
Eastward Travel (Harder to Adjust)
Shift bedtime 30 minutes earlier each night for 3-4 days before departure. Seek bright morning light on arrival to advance your clock. Avoid evening light. Consider low-dose melatonin (0.5-1mg) at the destination bedtime for 3-4 nights.
Westward Travel (Easier to Adjust)
Shift bedtime 30 minutes later for 2-3 days before departure. Seek bright evening light on arrival to delay your clock. Stay awake until local bedtime. Avoid morning bright light for the first 1-2 days.
Travel Direction and Adjustment Difficulty
Light exposure is the most powerful tool for resetting your circadian clock. Get 30-60 minutes of bright outdoor light at the strategically correct time (morning for eastward adjustment, evening for westward). For flights crossing more than 8 time zones, treat the trip as the shorter direction (e.g., a 10-zone eastward flight is better treated as a 14-zone westward adjustment). Read more in our circadian rhythm guide.
Sport-Specific Sleep Research
The body of research on sleep and athletic performance has grown substantially over the past two decades. Below are key studies demonstrating sleep's impact across different sports, as cataloged in the PubMed database and the Harvard Health sleep research archives.
| Sport | Study / Finding | Key Result |
|---|---|---|
| Basketball | Mah et al. (2011) - Sleep extension in collegiate players | Sprint times improved 4%; free throws up 9%; 3-pointers up 9.2%; reaction time faster |
| Tennis | Schwartz & Simon (2015) - Sleep and serving accuracy | Serving accuracy dropped 25-53% after partial sleep deprivation |
| Swimming | Mah et al. (2008) - Sleep extension in varsity swimmers | 15m sprint time improved 0.51s; reaction time off the blocks improved 0.15s; turn time faster |
| Running | Roberts et al. (2019) - Sleep restriction in trained runners | Time to exhaustion decreased 11%; perceived exertion increased; peak heart rate reduced |
| Football | Milewski et al. (2014) - Sleep and injury in adolescent athletes | Athletes sleeping <8 hours had 1.7x higher injury rate; sleep was strongest injury predictor |
| Baseball | Winter et al. (2014) - Sleepiness and career longevity | Players with high fatigue scores (Epworth scale) had shorter MLB careers |
| Soccer | Fullagar et al. (2016) - Sleep and recovery in elite soccer | Players with <7 hours sleep showed 20-30% decrease in high-intensity running the next match |
| Cycling | Sargent et al. (2014) - Sleep and endurance performance | Time trial performance declined 3% after one night of 4-hour sleep restriction |
These findings are consistent and span elite, collegiate, and recreational levels. The Mayo Clinic recommends that athletes treat sleep as a core component of their training program, not an afterthought. For strategies to improve your sleep quality, see our sleep quality tips and sleep hygiene guide.
Elite Athlete Sleep Protocols
Professional sports teams increasingly employ sleep coaches and implement structured sleep protocols. Research from sports science departments and organizations like the Cleveland Clinic Sports Health Center has informed these evidence-based approaches that you can adapt for your own training.
What Elite Athletes Do
Famous Athletes and Their Sleep Habits
| Athlete | Sport | Reported Sleep Duration | Notable Practice |
|---|---|---|---|
| LeBron James | Basketball | 10-12 hours | Naps before every game, sleeps in 60-65F room |
| Roger Federer | Tennis | 11-12 hours | 10 hours night + naps, strict sleep schedule even traveling |
| Usain Bolt | Sprinting | 8-10 hours | Called sleep his "secret weapon" for recovery |
| Serena Williams | Tennis | 7-8 hours | Pre-match naps, complete darkness, no phones in bedroom |
| Tom Brady | Football | 9+ hours | Strict 9pm bedtime, avoids caffeine after noon |
| Michael Phelps | Swimming | 8-10 hours | Slept in altitude chamber, used sleep tracking technology |
Build Your Own Protocol: Use our suite of calculators to build a personalized sleep protocol. Start with the bedtime calculator for your optimal sleep time, then use the wake-up calculator to align with natural cycles. Track accumulated fatigue with the sleep debt calculator, and verify your age-appropriate needs with the sleep by age calculator. Finally, understand your cycle timing using the sleep cycle calculator.
Frequently Asked Questions
Most athletes need 8-10 hours of sleep per night, compared to the 7-9 hours recommended for the general adult population. Elite athletes like LeBron James and Roger Federer reportedly sleep 10-12 hours per night. The increased need is driven by the physical demands of training, which require additional deep sleep for muscle repair, glycogen replenishment, and growth hormone release. Use our sleep by age calculator as a starting point, then add 1-2 hours for athletic demands.
Yes, significantly. According to published research, even one night of poor sleep can reduce reaction time by up to 300%, decrease sprint speed by 2-4%, lower time to exhaustion by 11%, and impair decision-making accuracy. Chronic sleep deprivation (less than 6 hours per night) increases injury risk by 1.7 times and reduces growth hormone secretion by up to 70%, severely impairing recovery.
Yes, strategic napping can be highly beneficial. A 20-30 minute power nap taken 4-6 hours before competition improves alertness, reaction time, and mood without causing grogginess. For athletes who slept poorly the night before, a 90-minute nap that includes one full sleep cycle can partially compensate. Avoid napping within 3 hours of competition to prevent sleep inertia. The Sleep Foundation has detailed napping guidelines.
Sleeping on your back is generally best for muscle recovery because it distributes weight evenly and keeps the spine in a neutral position, according to Johns Hopkins Medicine. Side sleeping is the second-best option and may reduce sleep apnea symptoms. Avoid stomach sleeping, which strains the neck and lower back. Use a pillow between the knees for side sleeping to maintain hip alignment. Learn more about sleep quality in our sleep quality tips guide.
Sleep is when most muscle repair and growth occurs. During deep sleep (Stage 3), the pituitary gland releases up to 75% of daily growth hormone, stimulating protein synthesis and tissue repair as documented by the NIH. Sleep also replenishes muscle glycogen, reduces inflammation, and allows the nervous system to recover. Athletes sleeping less than 6 hours experience up to 70% less growth hormone release.
Melatonin supplements in low doses (0.5-3mg) can help athletes manage jet lag and shift sleep schedules for travel, but melatonin is not a direct performance enhancer. Research from WebMD suggests it has antioxidant properties that may aid recovery. Athletes should use melatonin strategically for circadian adjustment rather than as a nightly sleep aid. Always consult your team physician and check anti-doping regulations before use.
Pre-competition insomnia affects up to 65% of athletes according to sports medicine research. Key strategies include: banking sleep in the week leading up to the event (9-10 hours per night using the sleep debt calculator to track); practicing relaxation techniques like progressive muscle relaxation and box breathing; maintaining your normal bedtime routine; avoiding clock-watching; and remembering that one night of poor sleep has minimal impact on next-day performance if you have been sleeping well in the preceding week.
Foods that promote better sleep for athletes include tart cherry juice (natural melatonin), kiwi fruit (serotonin and antioxidants), fatty fish like salmon (omega-3s and vitamin D), milk and yogurt (tryptophan and calcium), and nuts like almonds and walnuts (magnesium and melatonin). A protein-rich snack of 20-40g casein protein before bed supports overnight muscle protein synthesis, as confirmed by protein metabolism studies. Read more in our sleep and weight loss guide.
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