If you’re a runner, you already know that hitting the hay at the end of the day is crucial to the recovery process. Sleep and exercise go hand in hand; they’re both crucial for a healthy lifestyle and you should get plenty of each side.
However, do you know the best amount of sleep to get? It varies from person to person, but there are some general rules you can follow to ensure your running excels at a suitably fast pace.
WHY IS SLEEP SO IMPORTANT?
According to the world of science, we’re still not quite sure why we need to sleep, but we do know it has multiple purposes.
One of the most crucial purposes relates to the way we heal when we’re asleep. Whether you’re ill and injured or not, sleeping allows your body the time it needs to smooth over the aches and pains of the day before.
For runners, a healthy amount of sleep and a high sleep quality is essential.
You’re going to be at a higher risk of pulling and tearing muscles than the average person. If you don’t sleep well or enough, you won’t be able to run as well the day after, which can severely impact your training routine.
WHY CAN'T YOU SLEEP AFTER RUNNING?
If you want to go to sleep, you need to feel tired. If you’ve just been out running and then want to go to bed immediately afterwards, you’re going to struggle to drift off.
Exercising wakes us up and gets our hormones pumping again, and this is a recipe for disaster for your nighttime routine.
IS RUNNING BEFORE SLEEP BAD?
It’s easy for athletes to want to squeeze a bit more running training into the day during the only free time they have. For many people this is the time after work, dinner, and just before bed.
However, running in this period is going to disrupt your sleep quality, which can have a detrimental knock on effect.
Cortisol is one of the most influential hormones released during exercise. It’s often known as the ‘stress hormone’, due to its ‘fight or flight’ effect on the body. Naturally this is going to keep your eyes open and your brain on high alert.
To prevent disruption, you need to give yourself at least 2 hours between running and going to bed. This allows your body to calm down and your hormone levels to return to normal.
DO YOU RECOVER FASTER WITH BETTER SLEEP QUALITY?
If you have a better sleep quality, you spend more time in deep sleep. This is where the bulk of healing occurs. As such, if you want your body to recover at a pace you’re comfortable with, you should focus on improving your overall sleep quality.
The average person needs around 2 hours of deep sleep every night. If you’re a runner, you’re going to need up to double that amount. If you get this amount, you just might notice your muscles getting stronger and more supple over time, rather than stiff and sore.
WHAT CAN YOU DO TO SLEEP BETTER?
If you struggle to fit in healthy sleeping hours, here are the methods we recommend for better sleep:
HAVE A ROUTINE
For many athletes, getting into a bedtime routine is the best way to ensure you get a healthy 7-8 hours each night.
Maintaining a consistent sleep to wake cycle will allow your body the same period of recovery every 24 hours.
When you’re in a routine, the way you heal gets into one as well.
My routine currently looks like this:
- Using my mini massage gun and mobility exercises whilst watching TV
- No computer or TV 1 hour before bed
- 1 pint of water with my supplements
- Listening to a relaxing or calming app whilst in bed
WIND DOWN
If you find it hard to drop off, even when you’ve not been running, having a ‘wind down’ period before sleep can help you to relax.
Make sure you turn off all screens and sources of media during this time, as emitted blue tone light can keep you awake. Instead, focus on calm, manual activities like meditating or reading.
Were currently reviewing a supplement called Awesome Sleep that claims to help you wind down and get a deeper nights sleep. Were publish our findings soon.
IMPROVE YOUR SLEEP QUALITY
Not every 8 hours of sleep adds up the same. Sometimes sleep quality can be so poor it’s almost like you haven’t slept at all.
That’s why you should make efforts to improve your bedroom’s comfort and relaxation level.
Were big fans of NEOM pillow spray, which only uses 100% natural fragrances with little touches of other perfectly chosen natural essential oils expertly blended to help you relax and prepare for sleep.
WHAT SORT OF MATTRESS AND PILLOW WILL HELP YOU SLEEP BETTER?
Unlock the science of sound sleep with Hybrid Mattresses and Pillows. Why? Hybrid mattresses and pillows combine all the best elements of other bedding materials into one super supportive base.
Lying on hybrid products can make it much easier to get a good night’s sleep, thanks to pressure point support and the molding of memory foam that we all know and love. A Simba Hybrid Mattress, for example, has been perfected over the years to provide the most comfortable sleep possible.
We combine our Simba mattress with 2 x Simba Pillows and the Summer Hybrid Duvet for the ultimate nights sleep.
When you’re a runner, and you’re serious about running, you can’t afford to skimp on essential bedding items like these.
Although, when you invest in a new mattress with a premium price tag, make sure it comes with a lengthy trial period, just in case it’s not what you’re looking for.
If your not quite ready to upgrade your mattress, think about placing a mattress topper on top. A mattress topper can provide added comfort and support without the need to invest in a new mattress.
DO SMART WATCHES TRACK SLEEP ACCURATELY?
It’s common for runners to use smart watches to not only track their exercise routine, but also their recovery from their workouts. A lot of smart watches come with a sleep tracking function, allowing you to delve into the way your body behaves when you’re unconscious.
However, is this tracking accurate? Nowhere near as much as a real sleep study would be. Smart watches track habits more than they do details. This means they estimate your sleep amount, and from this data, can take a stab at the quality of your slumber too.
Runners need plenty of sleep. If you’re not getting enough, seek to improve your bedtime routine and/or the quality of your nights.