Effect of Sleep Hygiene and Sleep Extension on Performance in Soccer Players

The Effect of Sleep Hygiene and Sleep Extension on Performance in Soccer Players: a Randomized Controlled Trial

Sleep is essential for recovery and performance in athletes, yet they often struggle with inadequate sleep duration and quality. Theoretically, strategies such as sleep extension and sleep hygiene could improve sleep and subsequent recovery in athletes, but their effectiveness remains largely unstudied in the literature. This study aimed to analyze the effects of sleep extension and sleep hygiene on physical and cognitive performance in soccer players.

Twenty soccer players will be randomized (1:1 ratio) into intervention and control groups. The study will last 4 weeks, divided into two periods: baseline (2 weeks) and intervention (2 weeks). In the baseline period, the players will maintain their normal routine and their sleep habits will be monitored by actigraphy and sleep diaries. The players physical performance will be assessed by the 30-15 intermittent fitness test, countermovement jump, isometric mid-thigh pull and 30-meter sprint, while the cognitive performance will be assessed with the 3-minute psychomotor vigilance test. During the intervention period, the intervention group will extend their usual time in bed by 25% than their baseline period, and adopt sleep hygiene behaviors, while the control group will maintain their usual sleep routine. The physical performance of the players of both groups will be assessed with the same physical tests of the baseline period at the end of week 1 and week 2.

Inclusion Criteria:

• Age: ≥18 years old
• Sex: Male
• Football players competed in an official competition, organized by the Portuguese Football - Federation (FPF) or regional football associations

Exclusion Criteria:

• Players who take sleep medication
• Injured players
• Players with clinical sleep problems