The Right Amount Of Sleep For Runners

The right amount of sleep is essential for distance running, but how much?

Where do you fit a distance race training plan into your busy schedule. It's difficult and sometimes you fit it in by extending your day and getting less sleep as a result. This isn't a great idea. Your body needs the right amount of sleep and when you're pushing it further it may well need more.

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How much sleep you need obviously depends on the individual. Some need much more than others. It depends on your daily activity and the stage of life that you're at. If you're embarking on a training programme for distance running events like a half or full marathon this changes everything again. Rest and sleep are critically important. It is not a sign of weakness to rest and it certainly isn't a weakness to sleep. The right amount of sleep for runners is crucial.

Most experts recommend 7 to 8 hours a night and those that run for a living will sleep more, as well as have a couple of hours in the afternoon. Most of us aren't in that category so we have to find a way to make our schedule work.

There are four stages to your sleep pattern and it's stage 3 and 4 that are the most important. This is where all the good stuff happens.

Why do runners need to sleep well?

• It will help to build your immune system

  
  

During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. Certain types of cytokines need to increase when you have an infection or inflammation, or when you're under stress. If you don't get enough sleep you won't produce enough of these protective cytokines and this impacts on the immune function and can increase the risk of infection. You'll be able to train more often and to a better level if you are able to ward off these infections and maintain better health. Sleep helps make this happen.

• It improves your cardiovascular health

  
  

Anyone who is looking to develop a quality health and fitness lifestyle needs a strong cardiovascular system. Sleep helps to make this happen. It will give you a constantly changing breathing and heart rate and will ensure top notch blood circulation. These are all very good things.

• It releases human growth hormone

  
  

Human Growth Hormone is the main way that your body heals and repairs itself and it does this repair work while you sleep. This is because HGH is released into the bloodstream mainly during deep sleep, so restoring your body, while you are sleeping. It also promotes a healthy metabolism, enhances your physical and mental performance. This is one of the reasons why getting plenty of sleep is so important to runners.

• It can help increase speed and endurance

  
  

The more tired we are as runners the harder it is to perform at your maximum capacity. Quality sleep helps to fight fatigue, and improves performance as a result. If you are sleep deprived it is likely that your body will have way too much of the stress hormone, which impacts your glucose metabolism. This means you'll have less energy and your performance is significantly poorer. Sort out your sleep and you'll have more energy to run faster and for longer.

While this is happening, your body is rebuilding ready for the next run...

How can you develop good sleep habits?

• Get into a regular sleep schedule

  
  

It's easier to fall asleep if you go to bed at around the same time each night and wake up at the same time. This routine will help develop your circadian rhythm. Circadian rhythms are physical, mental, and behavioural changes that follow a 24-hour cycle and they are vital for quality sleep.

• Don't drink caffeine late in the day

  
  

The later you drink caffeine during the day the harder it could be getting to sleep. It's a stimulant and makes you alert and awake, the complete opposite of what's needed when you're trying to sleep. It will stay in your system for at least 4 hours after you drink it so remember that as you take your last few sips of the day.

• Do consume drinks that help you sleep

  
  

A good, soothing beverage to drink before bedtime would be warm milk (your mother was right) or herbal tea such as chamomile or peppermint.

• Eat foods that help you sleep

  
  

Avoid saturated fat and simple carbs and focus on high fiber and low saturated fat. Some of the best are rice, wholegrain crackers, turkey and wholegrain bread. Nuts, seeds, avocados, spinach and black beans are rich in magnesium which is perfect for sleep. Anything sugary is bad.

• Don’t have a large meal before bed

  
  

Big meals aren't a great idea before bed. They can sit on your stomach and make it difficult to get settled and get into a deep sleep. They just won't be digested in time.

• Avoid alcohol before sleeping

  
  

Drinking alcohol before sleep is also to be avoided although it's not always possible. If you go to bed with alcohol still in your system, you can experience headaches, wake up regularly and of course snore, which can be bad for the person next to you as well. You can also get night sweats and nightmares, which also won't be great for the person next to you.

• Stay off your cell phone before bed

  
  

This is becoming more difficult by the week, but it's really important you leave your phone alone for at least an hour before you go to sleep. Turn it off. The blue light can impact on your sleep pattern and the incessant beeping can of course wake you up. Don't just mute it as the flashing light can still still be an issue, just turn it off.

Stop this an hour before it's time to sleep

What Happens If You Don’t Get Enough Sleep?

• Poor sleep can increase the risk of injury

  
  

The less sleep you have the less of the human growth hormone that will be produced. As discussed earlier this is critical for muscle repair and development and without it any existing injuries you have will not heal and it's likely that you will also be more susceptible to more.

• You won't get any better

  
  

If you are constantly running while tired you are very unlikely to improve your performance and also very unlikely to progress along a training plan. One of the core principles of training is the concept of progression and this will be extremely hard to achieve if you are sleep deprived. Without progression you certainly won't be able to successfully train for a distance running event.

• You will not enjoy your running

  
  

We should be running and enjoying it. Of course we'll have days when we don't love it, but it should definitely not be like that every day. If it becomes a chore then something is wrong. If you are constantly running when you're tired it will not be an enjoyable experience and you will soon lose interest.

• Long term poor sleep increases your chances of chronic illnesses

  
  

For all the reasons we've discussed here, if you are deprived of sleep over the long term you run the risk of developing one or more chronic illnesses. These can include diabetes, heart disease, high blood pressure and obesity. Do not underestimate the long term dangers of not getting enough sleep!

The right amount of sleep for runners

Find a way to get the right amount of sleep you need for your challenge. There is no substitute and if you're stepping up your training so you can complete a half or full marathon, or even an ultra, you must find even more time to sleep. You might need to make some lifestyle changes to accommodate it, especially if you're looking after kids but you do need to take it very seriously. Without the right amount of sleep it will get much too difficult.