We all know someone who can sleep just five or six hours and wake up feeling great, while the rest of us may feel like we’re dragging ourselves through the day if we only get seven hours. When it comes to sleep, genetics play a bigger role than most people realize—especially for athletes trying to maximize performance. Some people are naturally better sleepers, recover more efficiently, and require less rest. But that doesn’t mean that the rest of us are out of luck. Here’s a deep dive into the science of sleep genetics, what it means for athletic performance, and how those who aren’t naturally gifted in the sleep department can still make it an area of strength.
The Science Behind Sleep Genetics
Genetics determine a surprising amount of our sleep behavior—including how long we naturally need to sleep, how well we recover, and even what time of day we perform best. In fact, research has identified several key genes that play a role in sleep:
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The DEC2 Gene – A rare mutation in this gene is found in “short sleepers” who can function well on 4 - 6 hours of sleep per night. However this is very uncommon - if you don’t have this mutation (which most of us don’t), trying to function on 6 hours of sleep will likely lead to chronic fatigue and poor performance.
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CLOCK Gene – This gene influences circadian rhythm and whether someone is a morning person or a night owl. Athletes with certain variations of this gene tend to perform better at different times of day.
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PER3 Gene – This gene affects sleep depth and recovery. Some people have a variant that makes them more vulnerable to sleep deprivation and more dependent on high-quality sleep for recovery.
Some people are naturally wired to need less sleep or sleep more efficiently. If you’re one of the unlucky ones who needs a full eight to nine hours, it’s not a flaw—it’s actually your body composition. Understanding this can help you shape your sleep habits around your actual needs instead of trying to fit into someone else's mold.
How Sleep Genetics Affect Athletic Performance
Looking specifically at athletic performance, we see that genetics can play a significant role in how efficiently the body recovers during sleep, which directly impacts performance in multiple ways:
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Short Sleepers vs. Long Sleepers – Some athletes, like those with the DEC2 gene mutation, can perform well with as little as four to six hours of sleep. However, the vast majority of people need closer to seven to nine hours to achieve the same recovery benefits. Because the DEC2 mutation is so rare, don’t assume that you can function at your best on four to six hours of sleep. Unless you’re feeling completely rested and rejuvenated you’re probably fooling yourself and looking for a shortcut on how many hours you truly need.
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Circadian Rhythm Differences – The CLOCK gene affects when an athlete naturally feels most alert and when their body reaches peak physical performance. Studies suggest that morning-oriented athletes have an advantage in early competitions, while night owls tend to perform better in evening events. Understanding this can help athletes schedule training and competitions for their peak biological hours. For example if you’re not a natural morning person but know you have to compete in the mornings, there are adjustments you can make to your sleep routine that will make your body and mind feel more prepared in the AM (making your bedtime earlier, allowing some time for your body to “wake up” before you compete, etc.)
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Sleep Efficiency & Recovery Speed – The PER3 gene plays a crucial role in determining how restorative sleep is for an individual. Athletes with a more efficient PER3 variant recover from physical exertion faster, meaning they can sustain higher training loads with less risk of injury or burnout. Those with a less efficient variant need longer and deeper sleep to achieve the same recovery benefits. If you feel as though you easily get injured, take a look at how much sleep you’re getting. Try adding an extra 30 or 60 minutes and see if that keeps you in the game more consistently.
Understanding these differences - and the associated benefits or drawbacks - is key for optimizing training and competition schedules. Athletes who know their sleep predispositions can adjust their routines to match their genetic strengths and weaknesses, maximizing their potential without unnecessary fatigue.
“Hacking” Your Sleep If You’re Not Genetically Gifted?
If you’re not one of the lucky ones with elite sleep genes, the good news is that while genetics set the baseline, you can still take steps to optimize your sleep for better athletic performance.
Here’s are my favorite tips:
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Train Your Circadian Rhythm: Even if you’re naturally a night owl, you can train yourself to wake up earlier by exposing yourself to natural light in the morning and avoiding blue light at night. A study from Stanford University found that just 30 minutes of morning sunlight can shift your circadian rhythm earlier and improve sleep quality.
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Increase Sleep Pressure with Physical Activity: One of the best ways to make yourself a better sleeper is to exercise at the right intensity and time of day. High-intensity workouts early in the day help regulate your sleep-wake cycle, while evening workouts should be lower intensity to avoid disrupting sleep.
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Use Strategic Naps: If you need more sleep but can’t get it at night, a 20-30 minute nap during the day can boost performance and recovery. Some experts encourage athletes to take a “caffeine nap,” where they drink a cup of coffee before a short nap to maximize alertness upon waking.
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Prioritize Sleep Consistency: Even if you can’t sleep as long as you’d like, being consistent with your bedtime and wake-up time is crucial. Studies show that athletes with erratic sleep schedules perform worse than those with the same total sleep but a more regular schedule.
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Focus on Sleep Quality Over Quantity: If you’re someone who struggles to get a full 8+ hours, improving sleep efficiency can be just as important. Techniques like cooling your room to 65°F, using weighted blankets, and cutting out late-night caffeine can make the sleep you do get more restorative.
Optimizing Sleep for Athletic Success
Sleep genetics are fascinating, but they aren’t destiny. While some athletes are born with a genetic edge that allows them to recover faster or function on less sleep, that doesn’t mean the rest of us are at a permanent disadvantage. By understanding your genetic baseline and making strategic adjustments, you can train yourself to be a better sleeper and enhance your athletic performance in the process.
Even if you’re not naturally wired like LeBron James or Usain Bolt, smart sleep strategies can help you close the gap. Great sleep is one of the most underrated performance enhancers out there—whether you’re an elite competitor or just trying to stay healthy and strong.
