How Does Sleep Affect Running Performance? (And How to Improve Your Sleep Routine)

Imagine this: you’re training for your first ultramarathon, pushing yourself to the limits, logging miles upon miles, and tackling the most challenging trails. You’re doing everything right, but there’s one crucial aspect you might be overlooking: sleep.

When Dreams Fade: How Lack of Sleep Hinders Running Performance

You’ve put in the hard work, the miles, and the sweat, but what happens when you’re not getting enough shut-eye? Let’s dive into the consequences of sleep deprivation on your running performance and overall well-being.

Decreased energy and endurance

When you’re running on little sleep, your body struggles to produce the energy it needs to keep you moving. This can lead to decreased endurance and slower running times, making it harder to reach your goals. Remember that crucial restorative processes occur during sleep, so cutting corners on rest is never a good idea.

Reduced focus and motivation

Lack of sleep can wreak havoc on your focus, making it difficult to stay on track during those long ultramarathon runs. Not to mention, it’s harder to stay motivated and maintain consistency when you’re feeling groggy and sluggish. Prioritising sleep helps keep your mind sharp, allowing you to stay focused on the trail ahead.

Compromised recovery and injury risk

When you’re sleep-deprived, your body’s ability to recover from intense training is compromised. Muscle repair, tissue growth, and hormonal balance all occur during sleep, so skimping on rest can increase your risk of injury and prolong recovery times. In the long run, this can stall your progress and prevent you from reaching your full potential.

Impaired decision-making and increased likelihood of mistakes

Sleep deprivation can impair your decision-making abilities, leading to poor choices and increased likelihood of mistakes. This is especially concerning for ultramarathon runners, as the stakes are higher when you’re navigating challenging trails or managing your race strategy.

Weakened immune system

Regularly missing out on sleep can weaken your immune system, making you more susceptible to illnesses and infections. For ultramarathon runners, this is particularly problematic, as illness can quickly derail your training and racing plans.

To sum it up, sleep deprivation has a significant impact on your running performance, affecting everything from energy levels to injury risk.

Step-by-Step Guide to Improve Sleep for Better Performance

1. Establish a consistent sleep schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed. Aim for 7-9 hours of sleep per night, and try to avoid significant fluctuations in your sleep schedule.

2. Create a sleep-friendly environment

Your bedroom should be a haven for rest and relaxation. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. Consider using blackout curtains and a white noise machine to block out any disturbances. More on this later.

3. Wind down before bedtime

Develop a relaxing pre-sleep routine to signal to your body that it’s time to wind down. This might include reading, listening to calming music, or practising gentle yoga. Avoid stimulating activities like watching TV or using electronic devices, as they can interfere with your ability to fall asleep.

4. Watch those stimulants

Be mindful of your diet, especially in the hours leading up to bedtime. Avoid stimulants like caffeine and nicotine, as they can make it difficult to fall asleep. While alcohol may help you relax initially, it can disrupt your sleep later in the night.

5. Manage stress and anxiety

Elevated stress levels can make it challenging to fall asleep and stay asleep. Incorporate stress-reducing activities into your daily routine, such as meditation, deep breathing exercises, or journaling.

6. Don’t force sleep

If you can’t fall asleep within 20-30 minutes, get up and do something relaxing until you feel sleepy. Lying in bed tossing and turning can lead to increased anxiety and make it even harder to drift off.

The Power of Naps for Ultramarathon Runners

For ultramarathon runners, napping can be a game-changer. It’s not always possible to get a full night’s sleep, especially when juggling a demanding training schedule, work, and other life commitments. In these cases, power naps can be an invaluable tool for boosting energy levels, improving alertness, and aiding in recovery.

1. Embrace the power nap

A 20-30 minute power nap can help to alleviate sleepiness and improve cognitive function. If you’re struggling to fit in a full night’s sleep, try incorporating a power nap into your daily routine. Just be sure to avoid napping too close to bedtime, as it may interfere with your ability to fall asleep at night.

2. Consider a longer nap if needed

If you’re feeling particularly exhausted or have more time available, a longer nap of up to 90 minutes can help you to cycle through all stages of sleep, providing additional benefits for recovery and performance. However, be aware that waking up during deep sleep can leave you feeling groggy, so it’s essential to time your naps accordingly.

3. Create the ideal napping environment

Just like your nighttime sleep environment, your napping space should be cool, dark, and quiet. You might consider using an eye mask, earplugs, or a white noise machine to block out any distractions.

The Importance of Sleep Consistency

1. Establish a sleep schedule

Create a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends. This will help regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.

2. Develop a bedtime routine

Establishing a relaxing bedtime routine can signal to your body that it’s time to wind down and prepare for sleep. This may include activities such as reading, taking a warm bath, or practising gentle stretches or meditation.

3. Limit exposure to screens

The blue light emitted by electronic devices like smartphones and computers can interfere with your body’s production of melatonin, a hormone that helps regulate sleep. Try to limit your exposure to screens in the hour or two before bedtime to promote better sleep.

Fueling Your Body for Better Sleep

1. Pay attention to your diet

What you eat throughout the day can have a significant impact on the quality of your sleep. Aim to consume a balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of fruits and vegetables. Avoid consuming large meals close to bedtime, as this can cause discomfort and make it harder to fall asleep.

2. Limit caffeine and alcohol

Caffeine and alcohol can both interfere with your sleep quality. Aim to limit your consumption of these substances, especially in the hours leading up to bedtime.

3. Stay hydrated

Proper hydration is essential for overall health, including sleep quality. Ensure you’re drinking enough water throughout the day, but be mindful of your intake in the evening to avoid frequent trips to the bathroom during the night.

Creating the Ideal Sleep Environment

1. Keep your bedroom cool and dark

A cool, dark environment is ideal for promoting sleep. Aim to keep your bedroom temperature between 60-67°F (15-19°C) and use blackout curtains or an eye mask to block out any light.

2. Invest in a comfortable mattress and pillows

Your sleep surface can significantly impact your sleep quality. Ensure your mattress provides the right balance of comfort and support, and use pillows that suit your preferred sleeping position.

3. Minimise noise disruptions

Noise can disrupt your sleep, so take steps to minimise any potential disturbances. You may use earplugs, a white noise machine, or a fan to help drown out any unwanted sounds.

Sleep Tracking and Adjusting Your Routine

1. Track your sleep

Monitoring your sleep patterns can provide valuable insights into your sleep quality and help you make adjustments as needed. Many wearables, like fitness trackers and smartwatches, offer sleep tracking features. Alternatively, you can use a dedicated sleep tracking app or simply keep a sleep journal.

2. Adjust your training schedule

If you’re finding that your current training schedule is negatively impacting your sleep, consider making adjustments. For instance, you may need to shift your training times or modify the intensity of your workouts.

3. Seek professional guidance

If you continue to struggle with sleep despite implementing these tips, consider seeking professional guidance from a sleep specialist or a sports physician. They can help identify any underlying issues and recommend appropriate treatment or modifications to your routine.

Utilise Relaxation Techniques to Improve Sleep

1. Practice mindfulness and meditation

Incorporating mindfulness and meditation into your daily routine can help reduce stress and anxiety levels, which can ultimately lead to better sleep. Set aside time each day to practise deep breathing, visualisation, or a guided meditation session to calm your mind and prepare your body for rest.

2. Engage in gentle stretching or yoga

Gentle stretching or yoga before bed can help relax your body and improve sleep quality. Focus on poses that target the hips, lower back, and shoulders, as these areas can become tight and uncomfortable after running long distances. Examples of beneficial poses include child’s pose, legs-up-the-wall pose, and supine spinal twist.

3. Try progressive muscle relaxation

Progressive muscle relaxation is a technique that involves tensing and relaxing various muscle groups in a systematic order. This practice can help release tension and promote relaxation, ultimately aiding in better sleep. Start at your feet and work your way up your body, tensing and releasing each muscle group as you go.

Establish a Nutritious Pre-Sleep Meal Routine

1. Consume a balanced meal in the evening

Eating a balanced meal a few hours before bedtime can help ensure you’re properly fueled for sleep. Aim for a combination of lean protein, complex carbohydrates, and healthy fats. Avoid overly heavy meals, as they can cause discomfort and disrupt sleep.

2. Consider sleep-promoting supplements

Some supplements, like magnesium, melatonin, or valerian root, may help improve sleep quality. Always consult with a healthcare professional before adding any new supplements to your routine.

Sleep Tight, Run Strong: A Recap on the Importance of Rest

By taking a holistic approach to your sleep routine, you’ll set the stage for improved athletic performance and overall well-being. As an ultramarathon runner, prioritising sleep is crucial to your success. With these tips in mind, you’ll be better equipped to tackle your training, recover effectively, and excel in your races. Sweet dreams and happy trails!