Runners and endurance athletes are meticulous about tracking our mileage & nutrition. One aspect that is often overlooked, but has gained more traction in recent years is—sleep. The quality and quantity of sleep directly impact performance, injury risk, and overall adaptation to training.
The Science of Sleep and Performance
Research has consistently shown that sleep is essential for muscle recovery, cognitive function, and energy regulation. A 2011 study published in Medicine & Science in Sports & Exercise found that sleep deprivation led to a significant reduction in time-to-exhaustion in endurance athletes (Fullagar et al., 2015). Another study in Sports Medicine noted that insufficient sleep can decrease glycogen storage and muscle protein synthesis, both of which are crucial for endurance performance (Watson, 2017).
From a physiological standpoint, sleep enhances recovery through:
- Growth hormone release, which helps repair muscles and tissues.
- Reduced cortisol levels, lowering inflammation and aiding adaptation.
- Improved neuromuscular coordination, which enhances running efficiency.
Three Ways to Improve Sleep Hygiene
1. Establish a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends (remember, your body doesn’t know the difference between a weekday from a weekend)—helps regulate your circadian rhythm. This consistency improves deep sleep, which is when the body undergoes the most repair.
2. Limit Blue Light Exposure Before Bed
Devices like phones and tablets emit blue light, which suppresses melatonin production and delays sleep onset. Research suggests that avoiding screens 60-90 minutes before bedtime can improve sleep quality. Instead, opt for reading a book or doing relaxation exercises.
There are settings on phones such as “night mode” which dim screens at set times of the day.
3. Optimize Your Sleep Environment
A cool, dark, and quiet room promotes better sleep. The National Sleep Foundation recommends a bedroom temperature between 60-67°F (15-19°C) for optimal rest. Investing in blackout curtains, a white noise machine, or even a comfortable mattress can make a significant difference.
Take Home Message
Sleep isn’t just “rest”—it’s an essential pillar of training. Prioritizing sleep hygiene can lead to better recovery and help you get the most out of your training! With daylight savings coming, it’s a great time to evaluate your sleep routine and adopt positive changes!