Boost Your Brainpower: 24 Daily Sleep Hacks for Active Lifestyles

Abstract

Sleep is a fundamental biological process that plays a pivotal role in the health and performance of physically active individuals (PAI). Sleep deprivation or poor sleep quality can negatively impact recovery capacity, concentration, coordination, and muscular strength, thereby compromising physical performance and increasing the risk of injuries. Objectives: This narrative literature review aims to examine the scientific evidence on the importance of sleep hygiene for the health and performance of PAI. A search was conducted for studies published on PubMed, Scopus, and Web of Science. Studies that investigated the effect of sleep hygiene on health and performance variables in athletes were included. The literature analysis highlighted that good sleep hygiene, adequate sleep duration (7–9 h per night), high sleep quality, and a regular sleep routine are associated with a range of benefits for the health and performance of PAI, including: (1) improved post-training recovery; (2) reduced risk of injuries; (3) enhanced concentration and attention; (4) improved coordination and muscle strength; (5) better mood and mental well-being; (6) reduced risk of chronic diseases. Sleep hygiene is a key factor for the health and performance of PAI. Implementing a comprehensive and personalized sleep hygiene routine can lead to significant improvements in the quality and quantity of sleep, with positive effects on physical and mental health, and overall well-being of PAI.