SLEEP TO RUN, RUN TO SLEEP

As the marathon fever is catching up in Namma Bengaluru with the TCS10K, one of the most prestigious runs in the country, slated for tomorrow, it is time to renew conversations on sleep and athletic performance. Research evidence suggests that good quality, restful sleep can significantly influence performance across a wide range of athletic activities.
Improvements in sleep duration and quality improve reaction time, accuracy, and endurance performance. Poor sleep may increase the risk of injury and illness. Athletes with complaints of poor sleep or excessive daytime fatigue often have medical conditions such as insomnia, sleep-disordered breathing, restless legs syndrome, depression, anxiety. Sleep plays an important role in achieving success as a runner. It may help in reaction times, motor function, motivation, focus, stress regulation, muscle recovery, sprint performance
muscle glycogen, glucose metabolism, memory and learning, injury risk, illness rates and unwanted weight gain.

Do athletes/ runners require more sleep?
Rested sportspersons are faster, more accurate, and have a quicker reaction time. The
recommended amount of sleep for an average adult is 7 to 9 hours per night. Adult athletes
should, however, get 10 hours in the weeks surrounding their training and events to ensure
optimal performance. In case you have missed out on the full amount of sleep, naps ‘makeup’ for the missed time. Naps should not be more than 30 minutes and should be avoided
before the event as they can cause sleepiness during the event affecting performance.
Quick tips for running strong
• Do not start out running too fast
• Run easy and take short steps
• Start every run with 10 minutes of walking and slow running, and do the same to cool
down.
• Don’t eat or drink heavy meals before or during a race.
• Consider having a combination of carbohydrate-protein food or beverage within 30 to 60
minutes after any race, speed workout, or long run.
• An infusion of carbs can replace depleted muscle glycogen, plus some protein to repair
and build muscle
• The longer the race, the slower your pace.
• Always keep your phone charged with the latest tracking apps
• Put the music on while running, opt for an audiobook or podcast
• A warmup prepares your body for exercise by gradually increasing blood flow and raising
core muscle temperature. Stopping abruptly can cause leg cramps, nausea, dizziness, or fainting.

If you have a sleep disorder, a consistent running routine can improve your sleep routine.
According to a study published in the Journal of Clinical Sleep Medicine, exercise can take up to four months to improve sleep. We often underestimate the importance of sleep. One of the best ways to ensure that you’re getting enough sleep is to plan in advance. Setting consistent bedtime routines, avoiding caffeine and alcohol before sleep, and refraining from using electronic devices in the bedroom all contribute to better sleep. Run to sleep well and sleep to run stronger!

References:
https://www.fatiguescience.com/blog/5-ways-sleep-impacts-peak-athletic-performance/
https://www.tuck.com/sleep-and-athletes/
https://www.sleepfoundation.org/articles/sleep-athletic-performance-and-recovery
https://www.ncbi.nlm.nih.gov/pubmed/29135639