Overview
- New guidance from Eduard Estivill underscores that many hours in bed do not ensure recovery unless the brain reaches restorative deep sleep, with advice to wind down, limit bright screens, and avoid alcohol or cannabis before bed.
- Coaches now treat sleep as a fourth pillar of performance, with pioneer Nick Littlehales noting that without adequate rest the body cannot adapt to training.
- During slow‑wave sleep the body ramps up protein synthesis and growth hormone release to repair exercise‑induced microlesions and strengthen immune defenses.
- REM sleep consolidates motor memory and supports emotional regulation, aiding concentration, stress management, and motivation crucial for next‑day performance.
- General guidance targets 7–8 hours for adults, and Estivill claims some stars such as Lionel Messi and Cristiano Ronaldo reportedly sleep about 11 hours to aid recovery.