BY ASICS | JUN. 19, 2023
In today's fast-paced world, it can be tempting to sacrifice sleep in favor of binge-watching shows or scrolling through social media late into the night. However, for runners, getting proper sleep is absolutely crucial. Not only does a good night's sleep help you function better the next day, but it also plays a vital role in maintaining your overall health and keeping your mind sharp.
So, why is quality sleep so essential for runners specifically?
Scientific research has made it clear that sleep and performance go hand in hand. When you engage in workouts or go for a run, your muscles experience micro damage and undergo muscle protein breakdown. During sleep, the body releases hormones that facilitate muscle protein synthesis, effectively repairing the cellular damage caused by exercise.
Sleep is the key to effective recovery. As a result, athletes, including runners, generally require more sleep than the average population. Most runners need 7-9 hours of sleep per night, and during intense training periods, this requirement may increase to 8-10 hours.
Insufficient sleep can weaken the immune system and elevate the risk of falling ill. If you consistently get inadequate sleep, your body will eventually demand rest when you least expect it. Isn't it better to prioritize quality sleep and training rather than risking illness and being forced to take a break?
Let's delve into how quality sleep can enhance your productivity as a runner and help you become stronger and faster.
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Sleep promotes the release of growth hormones: When you finally hit the sack after a demanding day of exercise, your body gets the chance to rest. During sleep, growth hormones are released, which aid in repairing cellular and tissue damage, stimulating muscle growth, and promoting bone development. This prepares your body for the next day's workout. With sufficient sleep, your body adapts better to training, as it has ample time to recover.
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Sleep allows your heart to rest: Maintaining cardiovascular health is crucial for any runner. Nighttime sleep ensures that blood circulates properly throughout your body. During deep sleep, your heart rate and breathing patterns continue to adjust, which promotes cardiovascular well-being. Furthermore, an adequate duration of sleep has been linked to a lower risk of heart disease, asthma, COPD, and metabolic disorders.*
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Sleep strengthens the immune system: Insufficient sleep has a negative impact on immune function and increases the susceptibility to infections. A study published in the Scandinavian Journal of Medicine and Science in Sports found that runners who sleep seven or more hours per night are less prone to falling ill. During sleep, the body produces cytokines, hormones that boost immunity and combat infections. These cytokines form a protective shield, reducing the risk of illness. By minimizing the risk of getting sick, you can train more consistently, ultimately enhancing your running performance. A stronger immune system leads to improved performance.
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Sleep may enhance speed: A restful night's sleep can help fight fatigue and make you more alert and energized for your run. A study published in the European Journal of Applied Physiology revealed that even a single night of severe sleep deprivation can lead to earlier fatigue during strenuous efforts. The earlier you fatigue, the slower your run will be.
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Sleep may improve endurance: According to a review published in Current Sports Medicine Reports, inadequate sleep can impair your endurance. Whether you're running a 5K or a marathon, running is an endurance sport, and you want your endurance levels to be at their peak. Athletes who don't get enough sleep tend to have lower glycogen stores, which means they cannot produce as much energy during long-distance training runs or races.
Tips for Establishing Healthy Sleep Habits:
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Set a sleep schedule: Establishing a routine can make all aspects of life easier, including sleep. Try to go to bed and wake up at approximately the same time every day to help establish a consistent circadian rhythm. This will make falling asleep and staying asleep easier, promoting better sleep quality.
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Limit caffeine intake later in the day: Caffeine is a stimulant that increases alertness. While it can be beneficial in the morning, it can interfere with falling asleep at night. Since caffeine remains in your system for several hours, it's best to avoid consuming it in the afternoon and evening.
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Consume sleep-inducing foods: Certain foods can aid in falling asleep faster and enjoying uninterrupted sleep throughout the night. Carbohydrates, tryptophan-rich proteins (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods are known to promote better sleep quality.
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Reduce exposure to blue light before bed: Blue light emitted by devices like smartphones can disrupt your circadian rhythms. Consider using blue-light-blocking glasses or, even better, turning off all devices about an hour before bedtime to minimize exposure.
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Use a white noise machine: Many people find that light white noise helps them fall asleep faster. While the research on its effectiveness is mixed, it's worth giving it a try.
In conclusion, sleep is crucial for both physical and mental health, and there is no substitute for a good night's sleep. It reduces the risk of illness, strengthens the immune system, improves mood, enhances cognitive function, and ultimately supports and boosts your athletic performance as a runner.
READ more about the importance of sleep, here.
This article first appeared on ASICS Runkeeper.