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Sleep test: are you getting enough sleep for the training you do?

Nine questions about how you sleep, how much you train and work, and your stress levels. We tell you your ideal hours, how much you are missing and your plan to rest better.

What time do you go to bed?
How many days a week do you train?
What are your workouts like?
How much stress are you under these days?
Do you wake up rested?
Do you have coffee or caffeinated drinks after 4 pm?
Do you use your phone or watch TV in bed?

For guidance only, for adults. If you have been sleeping poorly for a while, talk to your doctor.

Your rest

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Your status-
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Your ideal hours-
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What you sleepeach night
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Differencea week
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Your plan to rest better

    Based on the recommendations of the American Academy of Sleep Medicine, the National Sleep Foundation and the 2021 expert consensus on sleep in athletes.

    Hours of sleep

    How many hours to sleep as an adult

    Scale of hours of sleep with the recommended band from 7 to 9 hours and a mark at 7 hours as the minimum.7-9 h, ages 18 to 6479Minimum: 7 hours or more
    7 hours or more for adults 1; 7-9 between the ages of 18 and 64 2. If you train hard, work long hours or are under stress, aim for the upper end.

    How we calculate it

    • Your ideal hours: we start from the 7-9 hours that the American Academy of Sleep Medicine and the National Sleep Foundation recommend for adults 12. Experts in sleep and sport recommend tailoring the target to each person 3: that is why, if you train 4 days a week or more, train hard, work 10 hours or more or are under a lot of stress, we move your target towards the upper end.
    • Your score: points are taken off for each hour you are missing, for waking up tired, for stress, for afternoon coffee, for screens in bed and for going to bed late.
    • Your plan: we give you the changes most likely to help, starting with the ones that matter most in your case.

    Sleep, in figures

    What the studies measured

    What the studies measuredalmost 2 hmore sleep for severalweeks9%more free throws made,and they ran fastermore than 1 hless sleep with 400 mg of caffeine 6 hours before
    Basketball players who slept more for several weeks 4; caffeine 6 hours before bed 5.

    Why it matters if you exercise

    Sleep is when your body really recovers. In a study with basketball players, sleeping almost 2 hours more for several weeks made them run faster and make 9% more of their free throws 4. And what you consume counts too: 400 mg of caffeine 6 hours before bed cut sleep by more than an hour 5. Training in the evening does not worsen sleep, except for an intense effort that ends less than an hour before bed 6.

    Your bedtime routine

    The habits that make the biggest difference

    The habits that make the biggest difference6 h beforeCaffeine well away from bedtimeAs a guide, about 6 hours before.In the eveningLow lightLess light at home at the end of the day.When you go to bedScreens out of bedYour phone well away when you go to bed.Every dayRegular hoursTo bed and up at similar times every day.
    Four habits to start tonight.

    Your bedtime routine

    Habits make the biggest difference: regular hours, low light in the evening, screens out of bed and caffeine well away from bedtime. If you want to add a supplement, Sleep Recovery contains glycine, tryptophan, L-theanine, magnesium, vitamin B12 and melatonin, in one serving 30-40 minutes before bed. Vitamin B12 contributes to normal functioning of the nervous system.

    Frequently asked questions

    How many hours should I sleep if I exercise?

    The reference for adults is 7 hours or more, and the National Sleep Foundation recommends 7-9 between the ages of 18 and 64. If you train hard, work long hours or are under stress, aim for the upper end.

    How do I know if I am getting enough sleep?

    The most useful clue is how you feel and perform during the day. If you almost always wake up tired, you probably need to sleep more or sleep better.

    Does sleeping more improve performance?

    In a study with basketball players who slept almost 2 hours more for several weeks, they ran faster and made 9% more of their free throws.

    What time should I have my last coffee?

    In one study, 400 mg of caffeine taken 6 hours before bed cut sleep by more than an hour. As a guide, stop caffeine about 6 hours before you go to sleep.

    Sources

    1. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. View publication
    2. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health. 2015;1(1):40-43. View publication
    3. Walsh NP, Halson SL, Sargent C, et al. Sleep and the athlete: narrative review and 2021 expert consensus recommendations. Br J Sports Med. 2021;55(7):356-368. View publication
    4. Mah CD, Mah KE, Kezirian EJ, Dement WC. The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 2011;34(7):943-950. View publication
    5. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195-1200. View publication
    6. Stutz J, Eiholzer R, Spengler CM. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019;49(2):269-287. View publication

    A varied and balanced diet and a healthy lifestyle are important.

    Keep reading

    Guide

    Sleep and recovery: how to sleep better if you train

     Blog

    How many hours of sleep do you need if you exercise?

     Product

    Sleep Recovery