A study led by Professor Jan de Jonge, a work and sports psychologist at Eindhoven University of Technology and an Adjunct Professor at the University of South Australia, reveals that inadequate sleep significantly raises the risk of injury among runners. The research surveyed 425 recreational runners and found that those who reported poor sleep quality or shorter sleep duration were nearly twice as likely to sustain injuries compared to those who slept well.
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The findings, published in the journal Applied Sciences, highlighted that poor sleepers were 1.78 times more likely to report injuries, with a 68% likelihood of encountering an injury over a 12-month period. Professor de Jonge emphasized that while runners often prioritize mileage, nutrition, and recovery strategies, sleep is often neglected: "This serves as a strong reminder that how well you rest is just as crucial as how hard you train."
Running is a popular sport worldwide, but it comes with a significant injury risk, with estimates suggesting that up to 90% of runners will be injured at some point. Professor de Jonge's team evaluated various aspects of sleep, including duration, quality, and disorders, to understand their influence on injury susceptibility. He noted, "When sleep is disrupted or insufficient, the body's ability to repair tissues, regulate hormones, and maintain focus diminishes, increasing the risk of injury."
The study found that runners who had trouble falling asleep or frequently woke during the night were the most vulnerable to injury. Conversely, those with consistent sleep schedules and a sense of well-restedness reported markedly fewer injuries.
The results highlight the importance of sleep for both recreational and competitive runners, as well as for coaches and health professionals. Professor de Jonge cautioned against the common assumption that increased training always leads to better performance, stating, "Runners may need more sleep than average adults to recover effectively. Sleep should be prioritized as a performance factor."
Experts recommend that adults aim for seven to nine hours of sleep per night, with athletes often benefiting from additional rest and short naps for enhanced recovery. To improve sleep quality, recommendations include maintaining consistent bedtimes, limiting screen use before sleep, reducing caffeine and alcohol intake, and ensuring a quiet and cool sleeping environment.
Professor de Jonge concluded that sleep should not only be viewed as a recovery tool but also as a potential predictor of injury risk in recreational sports, reinforcing its critical role in athletes' overall health and performance. The study, titled "Sleep Matters: Profiling Sleep Patterns to Predict Sports Injuries in Recreational Runners," was published in Applied Sciences.