Introduction Although adequate sleep is widely recognised as essential for maintaining both physical and psychological health, its specific role in post-exercise recovery, particularly during the days following a training session or competitive event, remains insufficiently understood.

Objectives The aim of the current study is to investigate the effects of a single night of sleep restriction, following a late-evening simulated match, on physical and subjective markers of recovery in team sport players.

Methods Ethical approval was obtained from the Dublin City University Research Ethics Committee (DCUREC/2025/120). In a randomized, crossover design, eleven male team sport players (Tier 3; age: 29.3±5.7 years; body mass: 75.8±7.8kg; height: 1.75±0.04m; %fat: 16.7±4.7) completed two experimental trials consisting of an evening simulated soccer match (Loughborough Intermittent Shuttle Test; 90 min) followed by either a night of regular sleep (RS) or a sleep restriction condition (SR; 4-h sleep opportunity). Total sleep time (h) and sleep quality (10-point Likert scale) was monitored via sleep diaries. Neuromuscular function was quantified using a countermovement jump test, and maximal voluntary isometric and isokinetic contractions of the knee extensors and flexors before, and at 36 and 60-h post-match. Subjective recovery was assessed using 7-point Likert scales and 100-point visual analog scales (VAS) before, and at 12, 36, and 60-h post-match. Intermittent endurance capacity was evaluated via the Yo-Yo Intermittent Shuttle Run Test at 60-h post-match. Data were analysed using a linear mixed model with condition and time as fixed effects, participant ID as a random effect, and baseline data as a covariate. A paired-samples Student’s t-test was utilized to evaluate differences in endurance capacity between conditions.

Results Significant reductions in total sleep time (4.0±0.6 vs. 7.4±0.6 h, p=0.003) and sleep quality (5.0±0.5 vs. 7.6±0.5, p=0.001) were observed in the SR condition compared to RS. Following the match, no differences were observed for jump height (F=0.09, p=0.76), isometric and isokinetic strength of knee extensors (F=1.12, p=0.72 and F=0.06, p=0.80, respectively) and flexors (F=0.42, p=0.52 and F=0.66, p=0.42, respectively) between conditions. However, a significant reduction [mean (95%CI):185 (30, 340) m] in endurance capacity was observed in SR (mean±SD:756±322 m) compared to RS (mean±SD:941±492 m) at 60-h post-match (p=0.02, ES=0.80), despite no concurrent differences in lactate (F=0.30, p=0.58) and RPE (p=0.27, ES=0.35). No differences were observed for subjective ratings pertaining to muscle soreness (F=1.04, p=0.31), fatigue (F=0.45, p=0.50), and readiness to train (F=2.85, p=0.09) (all VAS), nor muscular stress (F=1.77, p=0.19), lack of activation (F=1.39, p=0.24), negative emotional state (F=0.57, p=0.45), overall stress (F=2.65, p=0.11), physical performance (F=3.16, p=0.08), or overall recovery (F=0.25, p=0.61) (all Likert scales). However, mental performance (F=10.3, p=0.002) and emotional balance (F=6.32, p=0.01) were negatively affected in SR compared RS condition.

Conclusion These findings suggest that a single night of sleep restriction may partially impair post-exercise recovery and recovery of function up to 60-h after a simulated soccer match, with endurance capacity being more susceptible than neuromuscular measures such as strength and power. Similarly, mental performance and emotional balance were negatively affected by sleep restriction, while other subjective markers of recovery were unaffected.