General recommendation for athletes is 7-9 hours of sleep with 80-90% of that at night. Adolescent athletes and elite athletes who train 4 -6 hours a day may need 10 -12 hours of sleep. A study on the Stanford Men’s Basketball team had 11 players try to achieve 10 hours of sleep each night for a 5 – 7 week period. Players not only noted feeling more alert, but also decreased sprint time, increased free throw shooting by 9%, and increased 3pt shooting by 9.2%. Your body needs sleep to repair from workouts!
General sleep hygiene strategies
Maintain a regular schedule of going to bed and waking up
If you cannot sleep within 15 min, get out of bed and try performing a mundane task
Eliminate the bedroom clock
Avoid coffee, alcohol, and nicotine in the hours before bed
Avoid watching television, eating, working, or reading in bed
Be conscious of food and fluid intake before bedtime
Nap appropriately (30 min and not late in the afternoon)
Maintain a room temperature comfortable for sleeping (~64F)
Extract of: "Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations", by Stephen P. Bird.