World Sleep Day Tips for Athletes
by Dr Charlotte Edelsten
This Friday 15th of March we celebrate World Sleep Day – an opportunity to discuss what makes healthy sleep and its importance for athletic performance. We have written several newsletters about the impact of sleep on athletes (some here and here), but today we turn to Elite Trail Team sleep scientist Dr Charlotte Edelsten for tips on everyday sleep optimisation as well as some racing advice for ultra endurance athletes.
Optimising Sleep for Everyday Health
Here’s how to improve your sleep on a day-to-day basis:
Consistency is key
Going to bed at the same time each night and waking up at the same time each morning will improve how refreshed and rested you feel after every night’s sleep. It will improve your sleep quality. It’s important to keep to these timings even on the weekend.
Set up your bedroom
The room you sleep in should be quiet, dark, and relaxing. Keep temperature comfortable, but on the cooler side (16-19 degrees C is optimal). Avoid bringing electronic devices (or food!) into the bedroom - keep it associated with sleep and relaxation only.
Wind down
Avoid large meals and alcohol at least 3 hours before your target bedtime.
Don’t consume caffeinated drinks after lunch time.
Give yourself a rest from screens (including TV and phones) for at least an hour before going to bed.
Sleeping During Endurance Events & Ultra Races
When heading out to ultrarunning races, many athletes struggle to find appropriate time to sleep during the event (despite feeling the need to do so). This can simply be down to nervousness, but preparing ahead is key to performing better, the longer the race goes, says Dr Edelsten. Here’s how she advises tackling overnight races:
Plan your sleep strategy ahead of your race - where, when and how long will you sleep.
During the race, try and sleep at night, but pay attention to how you feel. If you’re feeling really sleepy, it’s a sign to take a sleep as soon as you can.
If you are napping during your race, then try to sleep for no longer than 20 minutes at a time (this depends on race distance of course).
If you experience auditory or visual hallucinations, take this as a sign that you are in critical need of some sleep.
If you’re exhausted and moving slowly, a short sleep will significantly improve your performance upon waking. You will make up the time spent napping!
The more external and internal distractions and stimuli we face (from our own anxieties, thoughts, or outside noises, environmental factors etc.), the more difficult sleeping can become. Yet it is a crucial part of successful athletes’ training and racing strategies. Pay attention to everyday sleep hygiene to improve your recovery and help you train better. During a race, make a plan for sleep/naps just as you do for your nutrition and pacing. Your body will thank you for it.