Sleep for Performance, Recovery and Focus
Sleep is essential for performance. Elite athletes prioritise sleep to gain a competitive edge, improve recovery, and maintain energy levels.
The same sleep strategies used in professional sport can help anyone improve focus, productivity, and long-term health.
Scientific research continues to confirm the importance of sleep for:
-
Muscle recovery
-
Hormone balance
-
Energy production
-
Mental clarity
-
Stress regulation
Top teams, including Manchester United, employ sleep coaches to optimise athletic recovery. Olympic athletes often rank sleep as more important than nutrition.
Here’s what the world’s best athletes recommend.
1. Cristiano Ronaldo - Optimise Your Sleep Position
Sleep position directly affects recovery and comfort.
Sports Sleep Coach Nick Littlehales recommends sleeping in the fetal position on your non-dominant side (right-handed people on their left side). He also advises using one shallow pillow, not multiple stacked pillows.
Ronaldo prioritises early nights to maximise muscle recovery and performance.
Key takeaway:
Choose a sleep position that supports spinal alignment and deep, uninterrupted sleep.
“I go to bed early and get up early, especially before matches. Sleep helps my muscles to recover, which is really important”
- Cristiano Ronaldo GOIH ComM - five-time Ballon d'Or winner, five league titles, five UEFA Champions League titles and one UEFA European Championship
2. Andy Murray – Build a Consistent Sleep Routine
Consistency is critical for sleep quality.
Andy Murray protects his sleep routine, even during major tournaments. After one of his Wimbledon victories, he credited strong performance to 12 hours of sleep the night before.
A strong sleep routine includes:
-
Going to bed at the same time every night
-
Reducing screen time before bed
-
Waking up to natural sunlight
-
Creating a bedroom environment designed for sleep
Routine improves circadian rhythm, recovery, and REM sleep cycles.
Key takeaway: Consistency improves sleep quality, focus, and performance.
“Sleep is the most important thing, I think.”
- Sir Andy Murray OBE, three-time Grand Slam tournament winner, two-time Olympic champion, Davis Cup champion, winner of the 2016 ATP World Tour Finals and former world No. 1.
3. Richard Sherman – Calm the Mind Before Bed
Physical exhaustion does not guarantee quality sleep. Mental stimulation and stress can block deep sleep.
During a Super Bowl campaign, the Seattle Seahawks used:
-
Noise-masking sleep technology
-
Meditation apps like Headspace
-
Relaxation sound apps
Stress management before bed improves sleep onset and REM sleep quality.
Tracking sleep (including REM sleep cycles) also helps athletes optimise recovery.
Key takeaway:
Manage stress and calm your mind to improve deep sleep and recovery.
“We have wrist wear that helps the team track our sleep patterns…[the coach] wants to know if we’re getting proper REM sleep.” most important thing, I think.”
- Richard Sherman, NFL Cornerback, Seattle Seahawks, San Francisco 49ers, Super Bowl winner.
4. Sara Sigmundsdóttir – Sleep More When You Train Harder
The harder you train, the more sleep you need.
Elite athletes often average 10–12 hours of sleep during intense training. After competitions, some sleep significantly longer to accelerate recovery.
Sleep demand increases with:
-
Physical training load
-
Mental stress
-
Competition intensity
Recovery sleep supports muscle repair, hormone balance, and immune function.
Key takeaway:
Increase sleep duration when physical or mental demands increase.
“For the games I had such a good sleeping routine and I’ve never been able to have anything like that and I could just feel the difference in me.”
- Sara Sigmundsdóttir, Icelandic weightlifter and CrossFit athlete, third-place finisher at the 2015 and 2016 CrossFit Games
5. Usain Bolt – Make Sleep a Priority
Usain Bolt considers sleep the foundation of recovery.
Training adaptations only happen when the body rests. Without quality sleep, performance gains are limited.
Even elite athletes struggle with sleep — the difference is that they make it a non-negotiable priority.
Key takeaway:
Sleep is when your body absorbs training and rebuilds stronger.
“Sleep is extremely important to me — I need to rest and recover in order for the training I do to be absorbed by my body.”
- Usain Bolt OJ CD, World record holder in the 100 metres, 200 metres and 4 × 100 metres relay.
Why Sleep Matters (Even If You’re Not an Athlete)
In modern life, mental performance matters as much as physical performance.
Sleep improves:
-
Reaction time
-
Motor skills
-
Focus and productivity
-
Memory and recall
-
Glucose metabolism
-
Immune function
-
Weight regulation
-
Stress resilience
-
Explosive power
Sleep deprivation negatively affects every one of these.
Whether you're training in the gym or working in meetings, sleep drives performance.
How Much Sleep Do You Need?
Your sleep requirement depends on:
-
Physical activity levels
-
Work stress
-
Family commitments
-
Lifestyle factors
The more you demand from your body and brain, the more recovery sleep you require.
Make Sleep the Foundation of Your Routine
Better sleep leads to:
-
Faster recovery
-
Higher energy
-
Improved focus
-
Long-term performance
That’s why we created a range of premium hybrid mattresses designed to support spinal alignment, pressure relief, cooling comfort, and full-body recovery — so you can experience deeper sleep and better performance every night.
eze™ Hybrid Max Mattress: Featuring a hybrid design that blends memory foam and pocket springs, this mattress offers the ultimate comfort and support.
Cooleze™ Hybrid Original Mattress: A fantastic, value-for-money option for those who want to stay cool throughout the night, thanks to its breathable design and cooling gel infused memory foam layer
eze™ Hybrid Ultra Mattress: Designed for those who need extra support, this mattress combines multiple layers of foam with high-tension springs to ensure maximum comfort. This mattress was awarded the Bestselling Pocket Sprung Mattress by Which? Best Buy, April 2024.
Cooleze™ Hybrid Deluxe Mattress: Designed for sleepers who need advanced support and cooling properties, the Cooleze™ Hybrid Deluxe Mattress combines breathable materials with high-quality memory foam and 1,000 pocketed springs for a refreshing night’s sleep.
