Hey Runner!
Friendly reminder: Sleep is a crucial part of the run faster equation. It directly affects your run performances and recoveries.
According to a review article on ResearchGate, adequate sleep improves reaction times, reduces injury risk, and facilitates physiological recovery processes.
Quality sleep (i.e., deep and REM sleep) promotes muscle repair and replenishes energy stores, ensuring that you can train more effectively and consistently. On the other hand, poor sleep habits can detract from performance and increase the likelihood of fatigue and injury.
Here are four all-too-common habits that can make it hard for you to get the deep and REM sleep that you need, plus some mastery practices for you to turn the ship…
Lack of Sleep
When you skimp on sleep, you sabotage their performance potential. Insufficient sleep disrupts the recovery process, leading to diminished muscle repair, fatigue, and increased risk of injury.
Mastery practice: Aim for 7-9 hours of quality sleep each night to enhance muscle recovery, boost endurance, and reduce injury risk.
Late Caffeine Consumption
Consuming caffeine late in the day can interfere with your ability to fall asleep. Caffeine has a half-life of about 5-6 hours, meaning it can stay in your system for quite some time.
Mastery practice: Try to avoid caffeine at least 6 hours before bedtime. Instead, opt for herbal teas or other non-caffeinated beverages in the evening.
Drinking Too Much Alcohol
While alcohol might make you drowsy and help you fall asleep, it often disrupts the sleep cycle, leading to less restorative sleep.
Mastery practice: Limit your alcohol intake, especially close to bedtime. If you do choose to drink, try to do so earlier in the evening and in moderation.
Screen Exposure Before Bed
Exposure to screens before bed can impair your sleep due to the blue light emitted, which interferes with melatonin production.
Mastery practice: Aim to turn off screens at least an hour before bed. And if that is a deal breaker, consider using blue-light blocking glasses, which can help mitigate the effects of screen exposure without requiring you to completely eliminate screens from your bedtime routine.
By recognizing and addressing these four detrimental sleep habits, you can improve your running performances and overall well-being. Small changes in your daily routine can lead to significant improvements in your sleep quality and athletic achievements.
Which of these habits will you commit to reversing first? Share your thoughts in the comments below—I’d love to hear about your journey towards better sleep and running performances!
Cheers to 😴,
Martise : )
P.S. – If you have a sleep tracker, use it to measure your progress from reversing any or all of these detrimental sleep habits.
P.S.S. – If you want to learn how to run faster and longer while you’re awake, check out my free RUN FASTER NOW Minicourse : )
