Research shows young athletes who lack sleep are 1.7 times more likely to sustain injuries. Sports psychologist Paul McCarthy explains why recovery starts in bed, not the gym.
When athletes face injury they may look to ice baths and foam rollers as a form of treatment and to prevent further issues, but an important factor they may be overlooking is their sleeping habits.
Sleep plays a key role in recovery and in a research article by Journal of Pediatric Orthopaedics, it was discovered that sleep deprived young athletes are 1.7 times more likely to sustain an injury. Sports psychologist Paul McCarthy gives us insight into the importance of sleep.
Q: In the simplest way, how can sleep and rest improve sports performance and recovery (physically and mentally)?
A: “Sleep and rest are when the body and brain recover. Physically, sleep helps muscles repair, hormones balance, and energy stores refill. Mentally, it helps with focus, decision-making, emotional control, and learning skills. Training breaks the body down; sleep and rest are what build it back up stronger.”
Q: How can sleep affect athletes’ mental health, and what are the costs of not prioritising it at high levels?
A: “Sleep has a strong influence on mental health. When athletes don’t get enough sleep, they’re more likely to feel irritable, anxious, low in motivation, and emotionally overwhelmed. At high levels of sport the costs can be a higher risk of injury. Over time, this can seriously affect performance and wellbeing. Sleep deprivation doesn’t cause burnout on its own, but it accelerates it.”
Q: Do you have advice or tips for resting as a form of recovery?
A: “Yes, a few key ideas:
- Treat rest as training: it’s not laziness, it’s part of performance.
- Have a consistent sleep routine: same bed and wake times when possible.
- Build in mental rest: time away from sport, screens, and pressure.
- Listen to fatigue signals: soreness, irritability, low motivation are cues – not weaknesses.
- Quality over quantity: rest days should actually feel restorative, not filled with stress.”
Q: Do people overlook sleep and rest? What misconceptions exist, and why?
A: “Very often, yes. Common misconceptions include:
- ‘More training is always better’
- ‘Sleep is something you can catch up on later’
- ‘Elite athletes should be able to push through fatigue’
These ideas come from hustle culture, pressure to perform, and sometimes coaching environments that value toughness over sustainability. Rest is invisible, so it’s easy to undervalue, even though it’s essential.”
Q: Why is it important to consider the psychological elements in sport?
A: “Because sport is performed by humans, not machines. Confidence, focus, motivation, emotions, and stress all directly affect performance. Ignoring the psychological side often leads to inconsistency, burnout, and poor coping when things go wrong. When mental and physical preparation align, athletes perform more consistently and enjoy their sport more.
“It’s often eye-opening for athletes to realise that recovery, not more effort, is what unlocks their next level. Sleep and rest aren’t optional extras in sport, they’re foundations. Athletes who protect them tend to perform better, stay healthier, and enjoy longer, more sustainable careers.”
It is clear how important sleep is for athletes to prioritise. The benefits are endless and it is a quick and easy way to help prevent injuries and recover faster.
