is sleep the ultimate performance enhancer

Dr. Elyse Harrop PT, DPT, OCS on the blog today

When we think about getting stronger, running faster, or recovering from an injury, most of us focus on workouts, nutrition, and maybe stretching. But one of the most powerful tools for better performance is sleep.

Here’s why sleep matters so much for fitness and recovery:

1. Sleep is when your body repairs and rebuilds.

During deep sleep, your body produces growth hormone, which plays a huge role in repairing muscles, strengthening bones, and healing tissues after exercise. Without enough sleep, your body simply can’t recover as efficiently, which can lead to slower progress, lingering soreness, or even injuries.

2. Sleep improves athletic performance.

Research shows that well-rested people have better reaction times, endurance, coordination, and strength. Even small improvements in sleep quality can translate into better workouts, faster runs, stronger lifts, and quicker injury recovery.

3. Poor sleep increases injury risk.

When you’re sleep-deprived, your body doesn’t respond as quickly or move as efficiently. Your balance, decision-making, and motor control suffer — all of which can lead to missteps, falls, or overuse injuries. Studies have even found that athletes who sleep less than 7 hours per night are more likely to get injured than those who get adequate rest.

4. Sleep helps manage inflammation and pain.

Chronic poor sleep can increase inflammation in the body, which can make pain worse and slow down healing. Good sleep, on the other hand, helps regulate the body’s immune response, keeps inflammation in check, and promotes faster recovery — whether you’re healing from a sprain or recovering from a tough workout.

How to Sleep Smarter for Better Recovery

You don’t need to be perfect, but aiming for 7–9 hours of quality sleep each night is a game-changer. Here’s how to help make it happen:

• Stay consistent: Go to bed and wake up around the same time every day.
  

• Wind down: Turn off screens at least 30–60 minutes before bed and create a relaxing pre-sleep routine.
  

• Create a sleep-friendly environment: Keep your room dark, cool, and quiet.
  

• Be mindful of late-day habits: Limit caffeine after lunchtime and avoid heavy meals or alcohol close to bedtime.
  

• Get morning sunlight: Natural light exposure early in the day helps regulate your sleep-wake cycle.

If you’re trying to bounce back from an injury, improve your workouts, or simply feel more energized every day, focusing on better sleep might be the most powerful step you can take.