Sleep extension to enhance physical & mental performance + improve health & body composition
Increase the amount of time you spend in bed to 9-10 hours to sleep longer which enhances physical and cognitive performance, improves body composition and improves health. This is an emerging area of sleep science and to date studies show highly promising results for the general population and for athletes.
Studies show sleep extension programs ranging from 3 days to 7 weeks deliver measurable health and performance benefits.
Sleep extension improves fine motor skill accuracy, decision making, mood and physical performance in categories like endurance and strength.
You’ll get the greatest amount of improvement if you are asleep 8+ hours during your time in bed.
If you currently get less than 7 hours of sleep each night, you’ll see an even bigger boost from sleep extension, because you’re carrying a big sleep debt.
In one study of college basketball players, spending a minimum of 10 hours in bed per night for several weeks resulted in a 12.6% improvement in the 90-minute shuttle run, a 5.6% improvement in force production, a 13.7% improvement in three-point shooting accuracy and an 11.4% improvement in free throw accuracy.
Another study showed that sleep extension for one week led to better maintenance of endurance performance compared with normal and restricted sleep.
Research also shows sleep extension can result in lower blood pressure, improved body composition and may aid weight loss.
Want to learn more? Check out these studies.