Optimal wake-up time for short-term peak performance in the morning

Sports performance is low in the morning compared with those later in the day, and taking steps to improve performance in the morning is crucial. The awakening timing is important; however, few studies have focused on this issue. The aim of this study was to clarify the optimal wake-up time for short-term peak performance in the morning.

Fourteen male college baseball players completed three performance tests changed with the elapsed time from awakening (ET); 1, 2.5, and 4 h (1H, 2.5H, and 4H, wake-up times were 09:00, 07:30, and 06:00, respectively). Performance tests started at 10:00. Flexibility, reaction time, isometric muscle strength, vertical jump, and agility were measured.

A significant main effect of ET was observed solely in agility (P<0.05); agility at 4H tended to be greater than at 1H, though this difference was not significant (P=0.059). However, the ET to peak performance varied depending on the individual or test parameters. Many participants showed peak performance at 2.5H or 4H, whereas few participants achieved the peak at 1H in multiple parameters.

The impact of ET might be minimal for short and momentary performances. Although our data did not indicate the optimal wake-up time, setting the wake-up time based on individual pattern was recommended. However, this time should be preferably at least 2.5h or earlier before sports activity starts in the morning.