Imagine if your pal told you there was a magic solution that would help you to recover faster after your runs and optimize performance. You’d probably be lined up at the store to grab it, right? Here’s the thing, though – this already exists, and it’s as simple as getting enough sleep! Bonus: it’s free and benefits your body in other ways too.
As a coach and runner myself, I think sleep is the number one recovery tool that athletes are underutilizing. Getting 7-9 hours each night can help with recovery and performance. A few simple changes to your routine can help you meet this goal – like a cooler room, skipping afternoon alcohol and caffeine, getting early daylight exposure, and considering possible supplements.
In this post, let’s chat about why sleep is so important and how you can get better sleep to help on your running journey.
Disclosure: This post is sponsored by NOW®. As always, all opinions are my own.
Disclaimer: This post has been written and reviewed by Chrissy Carroll, MPH, RD, RRCA Running Coach. It is for informational purposes only and should not be construed as individual medical or nutrition advice. Consult an MD if you have concerns about your sleep and prior to starting a new supplement regimen.
Why Sleep is So Important for Runners
Sleep is essential for runners’ recovery and performance. Research notes that sleep plays a role in reducing the risk of injuries, improving mood, supporting cognitive abilities, and optimizing performance. Adequate sleep is also key for regulating hunger hormones and may reduce susceptibility to infection (when combined with proper nutrition and recovery).
Of course, this means sleep deprivation can lead to negative consequences. For example, a recent meta-analysis found that sleep deprivation significantly impaired aerobic endurance performance. Research also suggests that exercise lasting more than 30 minutes (what many of us distance runners are doing!) is more affected by sleep deprivation than shorter training sessions or events.
Sleep deprivation also causes an increase in how hard exercise feels (i.e. RPE), so even if you’re doing the same training session you always do – it may feel a lot tougher.
How Much Sleep Do Runners Need?
In general, runners should aim for 7 to 9 hours of sleep a night. (Yes, that means if you want to be up at 5am to go for a run, you should probably be sleeping by 9pm-ish.)
Unfortunately, many people are not meeting this goal. Research in athletes suggests an average sleep duration of around 6.5 hours – clearly below the bare minimum goal of 7 hours.
In addition, many runners report sleep difficulties. For example, 23.5 percent of marathon runners surveyed in one study reported sleep difficulties. These were considered significant enough that they should theoretically be seen by a sleep doctor. Another study of distance runners training for a variety of distances found that 28.8 percent reported sleep difficulties.
Signs you’re not sleeping enough (or not getting enough high-quality sleep) may include feeling exhausted during the day, snoozing your alarm clock regularly, irritability, or heavy reliance on caffeine to make it through the day. Ideally, you should go to sleep at a reasonable time that allows you to naturally wake up when you need to be up.
Sleep Tips for Runners
If you’re reading this thinking – OK, I’m doomed – not to worry! There are a ton of strategies you can use to help improve your sleep duration and quality, thus boosting your recovery from your runs. Here are some of my best tips:
1. Make sleep part of your schedule
I know it can be tough! You might be battling bedtime with little ones, or perhaps the allure of zoning out to your favorite show is just super appealing. But try to build a consistent sleep schedule.
Aim to go to bed around the same time each night and wake up around the same time each day, building in those 7-9 hours. Work backwards from when you want to get up in the morning to help you see what time you need to go to bed each night.
2. Create an optimal sleep environment
You may notice that you sleep best in a certain environment – it could be at home during a certain season, when you’re at a nice hotel, or when you’re at your favorite outdoor cabin. Consider what it is about those environments that work for you and try to replicate them each night. Or, if you’re struggling to sleep regardless of environment, try testing some slight changes that might help you sleep better.
For example, you might prefer a certain type of mattress (i.e. firm vs. soft), pillow (fluffy vs. dense), or sheets (cotton vs. flannel vs. sateen). You might prefer blackout curtains, or maybe you sleep better with the blinds open, so you see the sun rising when you wake up.
You might find certain smells that help with your sleep environment. For example, using an essential oil diffuser with a peaceful oil sleep blend could help to create a calm environment. Or maybe you’d like to spray a Take a Zen Ten™ Aroma Mist in your room a little while before bed when it’s time to unwind.
Also consider temperature. Most people sleep better in cooler rooms. According to the Sleep Foundation, the optimal temperature for sleep is 65-68°F.
3. Consider a supplement to help you sleep better.
Some folks might need a little extra support to meet their sleep goals, and supplements can come in handy!* Here are a couple of my favorite options from NOW® – you can get 20% off any of them using code CHRISSY on their website:
- NOW® Sports R&R Rest and Repair – This is probably my favorite for athletes that have significant recovery needs and want better sleep.* It is formulated with 5mg of melatonin, a chemical directly involved in sleep regulation.* Taking it as a supplement may promote restful sleep.* It also features tart cherry powder, which may help with recovery and performance.* For example, in a 2022 study on runners and triathletes, the group receiving tart cherry powder supplements ran a 13% faster half-marathon pace compared to the placebo group.*
- Passion Flower – Extracts of passionflower may help reduce tension and promote relaxation.* Taking passionflower supplements may help some people fall asleep faster and wake up less in the middle of the night.* This may lead to improved recovery and energy levels.*
- Valerian Root – This herb has been traditionally used for promoting calmness and reducing nervousness.* It may work by binding to certain GABA receptors in the brain, which are involved in the regulation of sleep and arousal, though more research is needed.*
- L-Tryptophan – This amino acid helps regulate levels of melatonin and serotonin the body.* Since both of those impact calmness and sleep regulation, taking L-tryptophan supplements may help with sleep.* A recent systematic review and meta-analysis concluded that supplementation may help with sleep quality, particularly at 1 gram (1000 mg) or more per day.*
Note: Do not try all of these at once. Talk to your doctor about which supplement may be right for you. Choose one and give it a few weeks to see if you notice any improvements. Some supplements may be contraindicated for people with certain medical conditions, or women who are pregnant or breastfeeding.
4. Skip the sleep disruptors leading up to bedtime.
Alcohol and caffeine can make it harder to fall asleep and/or affect sleep quality when used in the late afternoon and evening. Using electronics leading up to bedtime can have a similar effect. A study in marathoners found that using electronics directly before bed was linked to longer time to fall asleep (and was also linked to longer time to finish the marathon!). As such, it’s best to avoid these three things leading up to bedtime.
Another surprising possible disruptor to your sleep? Sleep trackers! For some people, these can actually exacerbate insomnia or sleep quality issues. One study found that runners who used sleep trackers reported worse sleep satisfaction than those who didn’t use them.
5. Get exposure to daylight when you wake up.
Getting daylight exposure early in the morning helps to regulate your circadian rhythm and sleep. For example, a study in athletes found that greater morning daytime light exposure was linked to longer sleep duration.
I personally have found this made a massive difference for me in sleep and energy levels throughout the day. I simply start the day by getting outside for a walk within 30 minutes of waking up. You can also do your run then – or simply sit outside and drink your morning coffee or tea.
If you’re up early when it’s still dark out (a common issue in the winter), you might consider an indoor light box that simulates daytime light waves.
The Bottom Line
Think of sleep like it’s part of your training schedule – because it is! Just like you wouldn’t skip your long run each week, you don’t want to skip sleep since it’s so important to recovery. Use the tips provided in this article and consider discussing supplements with your doctor if you think it might be helpful for improving your sleep time and quality. Cheers to more restful Zzzs!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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What about GABA supplements, is it ok to take for runners? I take this supplements daily for better sleep https://www.amazon.com/GABA-Supplements-Relaxation-AminoButyric-L-Theanine/dp/B0BZQBB3CX, and I like its effect a lot. Had anyone taking it while training?
Hi Diane – Great question! There is some evidence that GABA may promote relaxation and reduce tension, and some studies out there suggesting supplementation could help sleep*. If you find it working for you and your doctor approves of it given your full medical/training profile, that’s great!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.