Based on Mah et al. 2011 (NCAA basketball); Van Dongen et al. 2003 (cognitive performance).
Start banking sleep now. Accumulated sleep debt can be partially repaid in the days before competition.
Evidence base: Mah et al. (2011, SLEEP journal) found NCAA basketball players who extended sleep to ≥10 hours improved free-throw accuracy +9.0% and 3-point percentage +9.2%, with faster reaction times and lower fatigue ratings.
Recommendations are based on the National Sleep Foundation's 2015 consensus (Hirshkowitz et al.) and sport-specific literature. Individual needs vary — track your performance data alongside sleep to calibrate personally.
方法與依據
這一節說明上面的數字是怎麼來的，以及什麼情況下不該照著它做。
睡眠是表現變數，不是生活習慣
Mah et al.（2011）的研究讓 NCAA 一級籃球員每晚延長睡眠至 ≥10 小時，連續 5–7 週。結果顯示：罰球準確率 +9.0%、三分球命中率 +9.2%、短跑時間縮短、反應時間提升。
運動員需要多少睡眠？
| 運動類型 | 基礎需求 | 高強度訓練加量 |
|---|---|---|
| 耐力運動（馬拉松、鐵人三項） | 9–10 小時 | +0.5–1 小時 |
| 力量運動（舉重、健力） | 8–9 小時 | +0.5 小時 |
| 團隊運動（籃球、足球） | 9–10 小時 | +0.5–1 小時 |
| 技術運動（網球、體操） | 8.5–9.5 小時 | +0.5 小時 |
| 一般健身 | 7.5–9 小時 | +0.25–0.5 小時 |
賽前睡眠延長策略
1. 賽前 7+ 天： 每晚在推薦基礎上多睡 1 小時，建立正向睡眠儲備 2. 賽前 3–6 天： 保持推薦時數 + 0.5 小時 3. 賽前一晚： 優先保持例行作息，焦慮引起的睡眠不佳對表現的即時影響可忽略
資料來源： Mah CD et al. (2011). SLEEP 34(7):943–950.
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