How much sleep do you need for training?

Illustration for the guide: How much sleep do you need for training?

Short answer

Sleep at least 7 hours a night. That is what the American sleep medicine societies recommend for adults. Too little sleep lowers performance, especially on heavy compound lifts.

Figures

At least 7 hours a night

What sleep loss costs

The review by Knowles and colleagues found worse performance after short sleep, mainly on multi-joint exercises. Single muscles on machines were less affected. In a small lab study by Lamon and colleagues, one night without sleep lowered muscle protein synthesis by 18%.

What you can do

Fixed sleep times help more than any supplement. After a bad night, train as planned but lower the target by one or two reps or drop the last set.

Limitation

Studies on how sleep affects muscle growth over months are rare. The evidence mainly concerns performance in individual sessions.

Sources

  • Watson et al. · 2015 · Sleep (AASM/SRS) DOI

    Consensus: at least 7 hours for adults.

  • Inadequate sleep and muscle strength: Implications for resistance training · Knowles OE; Drinkwater EJ; Urwin CS; Lamon S; Aisbett B · 2018 · J Sci Med Sport PubMed DOI
  • Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta-Analytical Review. · Craven · 2022 · Sports Medicine PubMed DOI Study note
  • Lamon et al. · 2021 · Physiol Rep PubMed

    One night without sleep, 13 adults, muscle protein synthesis −18%.

Summaries by SetCtl, not medical advice.