The effects of sleep extension on the athletic performance of collegiate basketball players.
Level 4 - case-series / case-control
Single-arm uncontrolled before-and-after trial
PubMed 21731144 · doi:10.5665/SLEEP.1132
What was done
Eleven healthy male varsity basketball players (mean age 19.4 ± 1.4 years) maintained habitual sleep schedules during a 2–4 week baseline, followed by a 5–7 week sleep extension intervention with a target of at least 10 hours in bed nightly. Sprints, free throw accuracy, and 3-point field goal accuracy were measured after practice. Reaction time (Psychomotor Vigilance Task, PVT), daytime sleepiness (Epworth Sleepiness Scale, ESS), and mood (Profile of Mood States, POMS) were also assessed.
What was found
Total sleep time increased by 110.9 ± 79.7 minutes per night during sleep extension (P < 0.001). Timed sprint speed improved from 16.2 ± 0.61 s at baseline to 15.5 ± 0.54 s at study end (P < 0.001). Free throw percentage increased by 9% and 3-point field goal percentage increased by 9.2% (P < 0.001). Mean PVT reaction times and ESS scores significantly decreased (P < 0.01). POMS demonstrated increased vigor and decreased fatigue scores (P < 0.001).
Why it matters
This study provides preliminary evidence that increasing total sleep duration can improve both fine motor skill accuracy and anaerobic sprint performance in collegiate athletes.
Limits
The sample size was very small (n = 11) and restricted to male collegiate basketball players from a single university. The study lacked a control group or randomization, so observed improvements may reflect practice effects, normal seasonal conditioning, or expectation bias.
Cited by
- supports Extending sleep to 9 to 10 hours in young adult athletes who normally sleep 6 to 7 hours improves their speed, strength, and mental sharpness.