Effects of sleep restriction on cognitive and physical performance in elite karate athletes: A randomized crossover study

Partial sleep restriction substantially impairs both cognitive and physical performance in elite karate athletes, with compounding effects during exercise. Practically, these findings suggest that coaches should educate athletes about the importance of sleep and avoid scheduling intensive training sessions after suspected poor sleep nights. Athletes should prioritize 7 to 9 hours of consistent sleep, particularly before competitions, and minimize late-night activities that disrupt their sleep schedules. Simple sleep hygiene practices, such as maintaining regular bedtimes and avoiding screens before sleep, may help preserve performance capacity.