It’s no secret that sleep has a massive effect on running. It affects recovery, energy levels, and mood. If you’re tired and in a bad mood you’re more likely to cancel a run or underperform. For those reasons, sleep should be viewed as a major part of the sport.
1 Keep your bedroom cool.
A good temperature is 65°F or 18°C. It’s easier to fall asleep and stay asleep.
2 Use meditation to control racing thoughts.
If you can’t fall asleep because of racing thoughts, you need a strategy to stay in the present moment. Feel yourself breathing in and out. The idea is to stop your mind from “talking”. If your mind wanders off, that’s ok, recognize it and go back to focusing on your breathing. It takes some practice, but it’s an effective strategy.
3 Don’t use electronic devices for a half hour before bed.
That includes the phone, tv, and laptop. They stimulate the brain and make it harder to relax.
4 Avoid consuming caffeine for at least 8 hours prior to bedtime.
5 Avoid eating a large meal or high sugar foods for at least two hours before bed.
Digesting a large meal requires energy and sometimes discomfort. Too much sugar can cause a surge of energy.
6 Avoid napping, it will disrupt your schedule.
If you do take a nap, limit it to an hour.
7 Buy a new mattress or pillows if they’re worn out.
Most mattresses last between 7 and 10 years and most pillows last between 1 and 2 years. These things are expensive, but you’ll obviously get a lot of use from them.
8 Stay on a schedule.
Regular sleep patterns allow you to fall asleep and wake up easier. Avoid the temptation to stay up late on the weekends.
9 Don’t be ashamed to sleep a lot.
If you exercise you are going to need more sleep. If that number is over 8 hours, that’s ok. Tennis legend Roger Federer once stated that he sleeps 11 to 12 hours per day!
10 Make gradual progress.
I’ve always been a night person, so I understand how hard it is to change habits. Try to improve gradually, the same way that you did with running.
