In the quest for optimal performance, athletes often seek advantages in areas beyond the field or court—nutrition, recovery techniques, mental training, and, crucially, sleep. Sleep is widely regarded as a foundation for athletic success, enabling faster recovery, sharper focus, and improved performance. This report explores the sleep habits of 32 world-class athletes to uncover patterns and insights into how they optimize their rest for peak performance.

Our research for this piece was based on publicly available information, including interviews, biographies, and reputable sports and health publications. We collected data on sleep schedules, pre-sleep routines, and nap habits to better understand how these athletes prioritize rest. While many athletes openly share their sleep habits, we recognize that there may be a bias toward those with optimized routines, and that self-reported sleep data can be subject to error. We have made every effort to ensure accuracy by cross-referencing multiple sources wherever possible, though in some cases, we relied on widely circulated claims that lacked a definitive original source.

This report it is not intended as medical advice. We are not medical professionals, and the sleep habits or recommendations discussed in this report may not be suitable for everyone. For personalized advice on sleep, recovery, or other health matters, please consult with a qualified healthcare provider or sleep specialist.

That said, here’s the data…

LeBron James
LeBron James prioritizes sleep with at least 8 hours each night, often extending to 10 or even 12 hours. He complements this with daytime naps when necessary, especially after insufficient rest the night before. His cool-down routine includes turning off all devices 30-45 minutes before bed, ensuring a dark, calm environment with room temperatures between 68-70°F.
Source: CNBC

Kobe Bryant
Kobe’s notorious “Mamba Mentality” was reflected in his work ethic, with reports that he often slept only 4 hours a night. However, later in his career, Bryant began prioritizing sleep more, aiming for 6-8 hours per night, acknowledging its importance in interviews.
Source: Multiple reports

Stephen Curry
Curry maintains a more traditional schedule, aiming for around 8 hours of sleep each night, typically from 11 PM to 8 AM. He avoids using technology for 30 minutes before bed as part of his routine.
Source: Finty, Owaves

Jimmy Butler
Known for his early starts, Butler wakes up around 4 AM, ensuring he gets 9 hours of sleep by turning in at 7 PM. His pre-sleep routine involves no screens, herbal tea, and a cold-air diffuser to create an optimal sleep environment.
Source: Men’s Health

Roger Federer
Federer is a standout when it comes to sleep, with reports suggesting he sleeps 10-12 hours daily, including naps. This commitment to rest is linked to his longevity and sustained high performance in tennis.
Source: Triathlon Training Coach

Kevin Durant
Durant follows a fairly typical sleep schedule, aiming for 8 hours per night. While there is limited public data on his sleep routine, he has emphasized the importance of rest throughout his career.
Source: HuffPost

Luka Dončić
Luka typically sleeps from around 10:35 PM to 8 AM, getting just over 9 hours of rest. Like many basketball players, sleep is crucial for him to recover from the physical toll of games and practices.
Source: Eurohoops

Nikola Jokic
Jokic gets around 8 hours of sleep. However, he is a ‘non-napper’, which is rare in the NBA.
Source: Wikipedia

Rafael Nadal
Nadal usually sleeps around 8 hours during competitions, though he may sleep less at other times. Like other tennis players, sleep is essential for recovering from long matches and intense physical activity.
Source: RafaelNadalFans.com

Novak Djokovic
Djokovic aims for 8 to 9 hours of sleep, going to bed around midnight. His sleep routine reflects his focus on recovery, which is a crucial element of his overall performance and longevity in tennis.
Source: The Telegraph, UbiTennis

Serena Williams
Serena Williams aims for 8 hours of sleep, typically going to bed around 11 PM. She acknowledges the importance of rest for both mental and physical recovery.
Source: Glamour

Naomi Osaka
Osaka prioritizes sleep with a consistent pre-bedtime routine. She avoids eating too close to bedtime, drinks herbal tea, and limits screen time. She also practices meditation and stretching to calm her mind before bed.
Source: Time4Sleep

Andy Murray
Murray typically wakes up at 7 AM and sleeps for around 8 hours. He’s found that reading before bed helps improve his sleep quality, a common practice among athletes seeking to calm their minds before sleep.
Source: Men’s Health UK

Pete Sampras
Sampras reportedly slept for an extraordinary 13 hours per day at the peak of his career. His extensive sleep routine reflects the physical demands of tennis, and he credited sleep as a crucial factor in his success.
Source: Sportskeeda

Björn Borg
Borg was known to sleep 9 to 10 hours during tournaments, which helped him recover from the grueling matches of professional tennis. His focus on sleep was part of his methodical approach to preparation and performance.
Source: TheHut, Time Magazine

Cristiano Ronaldo
Ronaldo follows a polyphasic sleep schedule, taking five 90-minute naps throughout the day. This approach is somewhat unusual but helps him manage his high-intensity training and game schedule.
Source: Manchester Evening News

Lionel Messi
Messi typically sleeps from 9 PM to 6 AM, getting 9 hours of rest. Like Ronaldo, he also takes naps during the day, ensuring he gets adequate recovery time amidst his demanding schedule.
Source: Time4Sleep

Tom Brady
Brady is known for his meticulous sleep habits. He sleeps from 9 PM to 6 AM, aiming for 9 hours a night. He avoids screens, caffeine, and alcohol before bed and maintains a cool room temperature to optimize his rest.
Source: TB12 Sports, CNBC

Odell Beckham Jr.
Beckham doesn’t adhere to a strict sleep schedule but prioritizes feeling well-rested. He frequently takes naps and uses an Oura ring to track his sleep quality.
Source: Oura Blog, Sky Sports

Usain Bolt
Bolt aims for 8-10 hours of sleep each night, often sleeping in to ensure he gets the right amount of rest. He often goes to bed from midnight to 1am. Bolt recognizes the importance of sleep in maintaining peak performance in sprinting.
Source: Owaves, Precision Hydration

Eliud Kipchoge
Kipchoge, one of the greatest marathon runners, gets around 10 hours of sleep, including 2 hours of daytime naps. His routine is consistent with many endurance athletes who need significant recovery time.
Source: Olympics.com

Allyson Felix
Felix wakes up at 7 AM and typically gets around 8 hours of sleep. Her routine is similar to other track athletes who balance intensive training schedules with adequate rest for recovery.
Source: Vanity Fair

Sydney McLaughlin-Levrone
Sydney wakes up around 7:25 AM without an alarm, which suggests her body is well-adjusted to her sleep schedule. Like Felix, she follows a consistent pattern to recover from training.
Source: Vanity Fair

Mo Farah
Farah sleeps from around 10 PM to 7 AM, getting 9 hours of sleep at home. While training, he sleeps from 9 PM to 8 AM, acknowledging that he performs better with longer sleep. He also takes a 2-hour nap during the day.
Source: BBC News

Haile Gebrselassie
Gebrselassie follows a similar pattern to Farah, sleeping from 9:30 PM to 6 AM and taking a 2-hour nap during the day to support his marathon training and recovery.
Source: BBC Sport Academy

Michael Phelps
Phelps gets 7 to 9 hours of sleep at night and takes a 2-3 hour nap in the afternoon. He tracks his sleep meticulously, using data to optimize both the quality and quantity of his rest.
Source: CNBC

Simone Biles
Biles follows a routine of waking up around 6:45 AM and going to bed at 10:30 PM. As one of the most decorated gymnasts, Biles emphasizes the importance of rest for recovery.
Source: YouTube (Simone Biles Routine Video)

Tiger Woods
Woods is an outlier among athletes, reportedly sleeping just 4-5 hours per night. Despite the minimal amount of sleep, Woods has maintained a long and successful golf career.
Source: Golf.com

Rory McIlroy
McIlroy says he needs 9.5 hours of sleep for peak performance. He uses Whoop to track his sleep, aiming for nearly 4 hours of restorative sleep per night, demonstrating his focus on sleep quality.
Source: Golf Digest

Mike Tyson
Tyson’s routine involves sleeping from 10 PM to 4:30 AM, getting around 6.5 hours of sleep per night. While not as long as some other athletes, Tyson managed to sustain his success with this schedule.
Source: Reemus Boxing

Floyd Mayweather Jr.
Mayweather follows a highly unconventional sleep schedule, going to bed between 6-7 AM and sleeping until 2:30 PM. This is likely a result of his late-night training sessions.
Source: YouTube (Floyd Mayweather Daily Routine)

Ronda Rousey
Rousey once slept for 15 hours before a fight, though this is not typical for her. Like other athletes, Rousey emphasizes the importance of sleep but adjusts it to fit her training needs.
Source: Public Interviews

Key Patterns and Insights

Average Sleep Duration: On average, most athletes aim for 8-10 hours of sleep per night, with several (e.g., LeBron James, Roger Federer, and Eliud Kipchoge) also incorporating naps into their daily routine. We calculated the average to be about 8 hours 42 minutes, with the average bed time being 10:15pm and average wake time being 6:56am (excluding Mayweather’s outlier result.)

Role of Naps: Napping is common among athletes, particularly those in high-endurance sports like running (Eliud Kipchoge) and basketball (NBA players). And these usually aren’t just 20-minute naps—these are serious, 2-hour-plus naps. We were shocked by the number of athletes who took long naps even after 9+ hours of sleep the night before. 

Pre-Sleep Routines: Many athletes follow structured routines to enhance sleep quality. Techniques include:

Herbal tea or supplements (e.g., Jimmy Butler, Naomi Osaka)

Avoiding screens (e.g., Stephen Curry, Jimmy Butler, Tom Brady)

Calm, dark environments (e.g., LeBron James, Roger Federer)

Wind-down routines (e.g Andy Murray, Lebron James)

Importance of Consistency: Many of these athletes, including Stephen Curry and Serena Williams, follow consistent schedules, going to bed and waking up at the same time every day. This regularity helps them align their sleep with their natural circadian rhythms, optimizing recovery.

Sleep is Personalized: Each athlete has fine-tuned their sleep routine to match their personal needs. For some, like Roger Federer, this means extensive sleep to recover from grueling matches, while others, like Cristiano Ronaldo, prefer shorter, polyphasic sleep schedules. There is no one-size-fits-all solution. However, while there’s individual variation in sleep need, it is clear that almost every serious athlete takes their sleep seriously. 

Sleep is as Important as Training: Across the board, athletes treat sleep as an essential part of their training regimen, with some dedicating nearly half of their day to it. Pete Sampras reportedly slept 13 hours a day at the peak of his career, while Tiger Woods is an outlier, reportedly sleeping only 4-5 hours.

Technology’s Role in Sleep Optimization: Modern athletes are increasingly relying on technology to track and optimize their sleep. Devices like the Whoop and Oura rings provide invaluable insights into sleep patterns, helping athletes make informed decisions about their rest and recovery routines.

The benefits of sleep for athletes extend far beyond rest. Research has consistently shown that sufficient sleep improves reaction times, cognitive function, and physical performance. Athletes like Michael Phelps and Serena Williams, who both emphasize the importance of consistent 8-hour sleep cycles, attribute part of their success to their sleep quality. Meanwhile, Tom Brady’s strict sleep routine underscores the need for discipline in maintaining top-level performance at an older age.

The sleep habits of elite athletes offer a glimpse into how rest and recovery are viewed as critical components of performance. While there are some individual differences, a clear pattern emerges: sleep is prioritized. Whether through naps, pre-sleep routines, or the use of tracking devices, these athletes demonstrate that recovery is key to achieving long-term success. For anyone seeking to optimize their own performance—whether in sports or other fields—taking a cue from these athletes and prioritizing high-quality sleep may be a game-changer.