We sometimes think that when we are busier, we need to sacrifice sleep for productivity. Sleep for runners is a crucial part of our recovery, and without it we may LOSE fitness, even if nothing else about our training changes. So here are a few tips for getting enough quality sleep to help our recovery.
- Keep your bedtime routines consistent as much as possible
- Set morning alarms for every day, including weekends.
- Set your bedroom temperature to about 60-65 degrees F.
- Use blackout curtains or shades to keep your room dark
- Avoid caffeine within 6 hours of bedtime
- “Unplug” by either reading or meditating before bed, and avoid screen time
- Consume less water in the last few hours before bed, so you don’t have to get up in the middle of the night.
- Set running clothes and equipment out the night before your run so you save time in the morning.
Here are a few other resources for more information:
Running with Grace Videos:
Runner’s World: 10 things successful runners do every night
Women’s Running: 6 benefits of bedtime routines