Sleep & recovery: 8 lessons for athletes, sports organizations & companies

A healthy sleep rhythm with three REM phases of 90 minutes each is ideal. Nevertheless, many athletes wake up in the morning without feeling fully recovered—their "battery" is only about 66% charged on average. Stress, training loads, or inappropriate recovery plans have a significant impact on sleep quality.

In general, sleep is often underestimated in sports. Those who train a lot and sleep little weaken their immune system, become more susceptible to infections, and at the same time increase the risk of injury. On the other hand, those who pay attention to good sleep improve their recovery and performance. Sleep and regeneration in sports should therefore be taken just as seriously as training itself.

Clubs, performance centers, and sponsors should invest strategically in sleep coaching, recovery strategies, and special recovery technologies to maximize performance in the long term.

Sleep is often underestimated - both in sports and in business. A lack of sleep not only affects athletes, but also companies. Studies show that sleep deprivation not only impairs concentration and reaction time but also increases the risk of illness — for example, through burnout, cardiovascular diseases, or an increased susceptibility to infections. In the long term, this has a negative impact on productivity and competitiveness.

Companies with recovery strategies have healthier and more efficient teams, which is especially important given that 43 percent of people in Germany suffer from sleep disorders. Sleep hygiene plays a central role in modern occupational health management (OHM) concepts. Flexible breaks, quiet rooms, and sleep workshops promote long-term recovery.

Kathrin Messer, founder of Bloomergy|m and master trainer at Blackroll, knows that regeneration is key to success in the sports world — it's time for companies to see it the same way. Many top performers and managers now have their own "sleep plans," similar to training plans for their workout routines.

Companies that incorporate sleep and regeneration concepts into occupational health management benefit in the long term:

• Increased productivity & reduced absenteeism
• Better decision-making & greater innovative strength
• Healthier, happier, and more motivated employees

Studies show that only one in four million people can function optimally on just four to five hours of sleep. The ideal amount of sleep is between 7.5 and 8.5 hours — or even more if you are an athlete. Many endurance athletes also take an afternoon nap. But how do you know how well you slept? There are numerous trackers and apps available for this.

These measure various metrics. If your resting heart rate is 8 to 12 beats higher than usual, this can be a sign of stress, insufficient recovery, or the onset of an infection. Those who regularly measure their resting heart rate develop a better sense of their own sleep patterns and overall quality. This data helps enormously in developing personalized training and recovery plans.

Analyzing your resting heart rate is essential for sleep and regeneration in sports. If you know your body, you can react early and consciously prioritize recovery before overload or illness sets in. Ultimately, the combination of technology and self-awareness helps you stay healthier and more efficient in the long term.

Sleep is not just about relaxation - it also provides important information about overall health. According to traditional Chinese medicine, anyone who repeatedly wakes up at the same time could have problems with certain organs.

Snoring is another warning sign. It can be caused by nasal and sinus problems or previous injuries. Alcohol has a negative effect on sleep quality and breathing. Although it relaxes the muscles in the short term, it can also increase snoring.

Muscle tension also affects sleep. If you grind your teeth at night or bite down hard, you may have jaw problems. The jaw muscle is the strongest muscle in the body and can cause tension in the head and neck, which can disrupt sleep.

In some cases, a visit to a sleep laboratory can also be useful. Ultimately, sleep can be learned and optimized! Sports organizations and companies should therefore integrate preventive measures such as sleep labs, biomechanical analyses, or individual regeneration strategies to support long-term well-being.

Regeneration is not just about sleep – active recovery also plays an important role. Self-care can take different forms: A trip to the cinema, yoga, or meditation can help relax both body and mind. Physical measures also promote regeneration. Compression techniques, originally developed for the medical field, are now used specifically for recovery.

Cold treatments, such as ice baths or cold chambers, are also popular, but they have different effects – some people feel tired afterward, while others feel energized. This makes proper timing crucial. Another simple but effective tip: spend 30 to 45 minutes outdoors in the morning. Daylight, exercise, and stretching promote regeneration. Walking barefoot, in particular, activates the joints and improves circulation.

"90% of regeneration takes place during sleep," says Marius Keckeisen, CIO of Blackroll. Good quality sleep is essential — sleep often becomes more superficial with age, but there are many measures that can be taken to improve it.

Sleep hygiene plays a central role: a dark and quiet room creates the best conditions. "A new study shows that 18°C is perfect for regeneration," says Kathrin Messer.

Other strategies include regular ventilation, as oxygen supply is important. In addition, anyone sitting at a computer late at night should use a blue light filter. This supports the natural production of melatonin and makes it easier to fall asleep. That’s why it’s recommended to put your cell phone away about two hours before going to bed.

In addition to the environment, conscious routines, such as briefly getting up or drinking a glass of water, also help. Breathing techniques, such as the 4-7-8 method or slow-paced breathing, relax the body. One thing is certain: ignoring sleep disorders in the long term can lead to health problems — it's worth actively doing something for better sleep!

A short nap or power nap can help recharge energy levels and compensate for low productivity. In Japan, for example, it is quite normal to take a short nap during meetings or at university — but in many Western countries, it is not widely accepted. This is despite the fact that power naps are proven to be efficient and that demand is high: 59.9% of 8,876 employees surveyed feel the need for a nap at least sometimes during the day - around a quarter (23.4 %) even feel this need regularly.

This finding is also confirmed by The Impact of Sleep Interventions on Athletic Performance: A Systematic Review, published in Sports Medicine Open in 2023. The study examined the impact of various sleep interventions on physical and cognitive performance, particularly in an athletic context. Its aim was to identify the most effective strategies for improving sleep quality and duration.

Occupational health management (OHM) can provide support in this area, but is "only actively practiced by 9.5% of companies," says Kathrin. However, awareness of the importance of sleep in the workplace is increasing. Companies such as Blackroll offer sleep workshops and advice on how to better integrate recovery phases. Employees who consciously take short breaks during the day can improve their performance in both sports and business in the long term.

Research into sleep and regeneration in sports is still in its infancy, but progress is promising. There are currently only a few high-tech sensors for sleep, but new technologies are already being tested. One exciting approach is smart textiles that use wood fibers to reflect body heat, helping to improve regeneration.

In the future, AI-controlled systems could monitor resting heart rate during sleep and automatically adjust the temperature to each person’s individual needs. The next 20 to 30 years will reveal which innovations become mainstream. One thing is clear: the influence of technology on recovery and performance will continue to grow.