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The effects of sleep extension on the athletic performance of collegiate basketball players
Mah CD, Mah KE, Kezirian EJ, Dement WC · Sleep 34(7):943–950 · 2011
Key finding
Extending sleep to ~10 h improved sprint time, shooting accuracy, reaction time and mood.
Citation
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Related studies
Recommended amount of sleep for a healthy adultAdults should sleep ≥7 h per night on a regular basis; <7 h is associated with weight gain, diabetes, hypertension, depression and mortality.National Sleep Foundation's sleep time duration recommendations7–9 h recommended for adults 26–64; 7–8 h for 65+.The cumulative cost of additional wakefulnessTwo weeks at 6 h/night produced deficits equal to two nights of total deprivation — while subjects felt only mildly sleepy. You adapt to feeling tired, not to being impaired.Trends in self-reported sleep duration among US adults from 1985 to 2012Population sleep has shortened; the share of adults sleeping ≤6 h rose to ~29%.Sleep duration and all-cause mortalityBoth short (<7 h) and long (>8–9 h) habitual sleep are associated with higher mortality — a U-shaped curve.
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