Sleep Your Way to Better Training and Racing

When it comes to better training and racing, sleep is your superpower! I think we all have tried to run after a horrible night’s sleep. That feeling when you’ve just fallen asleep and then the alarm clock rings and it’s time to get up. You had every intention of starting the day with a run or workout, but now you’re tempted to delay, hoping to feel better this afternoon.   

As a healthcare professional involved with sleep medicine, the study of this practice has increased over the years with new treatments available for some people hoping to improve the quality of their sleep, as well as to decrease the health risk of poor sleep. If you have sleep concerns persisting after incorporating sleep hygiene practices, such as those listed below, it’s time to seek out a sleep specialist. Help is available!

Runner asleep on the trail, probably hoping to sleep his way to a better performance!
Runner asleep on the trail, probably hoping to sleep his way to a better performance!

Looking to perform at your best in your next race? Then don’t sleep on those zzz’s! Instead, let’s explore how you can sleep your way to better training and racing!

Sleep is one of our fundamental functions in life that works to replenish our bodies with energy.  And it should come as no surprise that research reveals sleep is a foundational key to improved sport outcomes for athletes. Getting enough sleep is just as important as those ticking off the long runs, speed work, and base miles for runners. 

Why Runners Need Sleep:

  1. Improving heart rate and stress response to exercise.
  2. Decreasing RPE, or your effort level, making that run or workout a little bit easier or faster.
  3. Decreasing the risk of injury and illness.
  4. Improving your metabolic health and energy levels.
  5. Boosting your mood, focus, and cognition.
  6. Improving recovery and adaptations to training (aka getting fitter faster!)

By consistently getting good sleep, you’ll unlock better training and, hopefully, the PR you’re working so hard for! 

Have a better sleep like this cute kitty!

To Do List for Better Sleep:

  • Finding a calming mechanism to wind down.
    1. Practicing meditation or yoga to help decrease stress, especially ahead of an approaching race.
    2. Read a book, a real one not an ebook on a screen.
  • Control your sleep environment.
    1. We can help our bodies prepare for sleep in a cool and comfortable environment. 
    2. Ear plugs can also help decrease the external noise.  
  • Maintain your sleep routine.
    1. This can be challenging, especially when most travel for races.  
    2. Create and follow a regular night routine to help signal to your body that it is time to sleep!

To NOT Do List for Better Sleep:

  • Bright and blue lights in the hour before bed.
    1. Bright and blue lights can decrease the amount of natural melatonin our bodies produce, negatively affecting our circadian rhythm and ability to fall asleep.
    2. Avoid screens in the hour or two before bedtime. If you can’t manage that, consider wearing blue light blocking glasses and turning down the brightness on your devices (or putting them in “night” mode).
  • Alcohol and caffeine.
    1. Alcohol can impact on the quality of sleep (even if you think it helps you fall asleep), while too much caffeine late in the day can keep you awake.
    2. Limit (or avoid) alcohol as much as possible, especially close to bed. Keep your caffeine for the morning only. 
  • Unfamiliar noises.
    1. Unfamiliar sounds can easily be heard when trying to sleep in unfamiliar environments, making falling asleep difficult.
    2. Consider sleeping with ear plugs or white noise, then maintain this habit in unfamiliar environments to ease the disruption.

TL:DR

Establishing a good sleep routine can help the stars align for a fantastic race. So start sleeping your way to better training and racing today!

References

Dzierzewski, J. M., Sabet, S. M., Ghose, S. M., Perez, E., Soto, P., Ravyts, S. G., & Dautovich, N. D. (2021). Lifestyle factors and sleep health across the lifespan. International Journal of Environmental Research and Public Health, 18(12), 6626. https://doi.org/10.3390/ijerph18126626

Nikolaidis P.T., Weiss K., Knechtle B., & Trakada G. (2023). Sleep in marathon and ultramarathon runners: A brief narrative review. Frontiers in Neurology, 14, 1217788. https://doi.org/10.3389/fneur.2023.1217788

Rebecca Holso is a coach with Team RunRun based in Rapid City, SD. She specializes in road races, focusing on half-marathon and marathon distances, understanding the challenges of balancing a busy life with personal goals.