Written by James Crabtree

Everyone needs a good night’s rest, but for a runner it is essential. There are three main factors that impact on running performance; training, nutrition and sleep.

The truth is that your body needs sleep for muscle repair and your health relies on your ability to have a good nights rest so that you can feel energised for the day ahead.

Why a good night’s sleep is so important to us and for our running

• Aids recovery of tired muscles, injuries and strains

Your muscles need to be completely at rest for them to start to recover from the effect of training and sleep is the best time to get that much-needed stillness.

• Formation of new cells to help re-build tissue fibres

When you run, the muscle fibres are working constantly in all directions, many will get damaged and you won't even be aware, luckily as you sleep these fibres start to replenish. If you don't get enough sleep then the fibre repair will be slower and evidence shows this can lead to injuries.

• Mental acuteness and learning

Running is not just a physical activity. Your mind is actually where the race starts and ends. You need sleep to get yourself in the right frame of mind, it's via sleep we process the days activities.

• Hormonal balance

Once you are not getting enough sleep, your body begins to alter the production of hormones in response to stress and these hormones will can impact on your nutrition choices causing you to either gain or lose weight. In turn this chnage to diet can impact on your energy levels and training runs. One of the health benefits of a good night’s sleep isita balances and enhances the hormonal system that supports your sport.

Tips on how to get a good night’s sleep

• Make It Consistent

Just as you train your body consistently to exercise, you need to trian your body to manage sleep consistently so you get good quality sleep each night throughout the week. Try going to bed at a set time each night and aim for 6-8hrs.

• Start And Keep A Routine

One of the best ways to get a good night’s rest is to develop a sleep routine that helps the body to relax. You may find a dark room, background relaxing music, soft and cosy bed, and a warm pair of pyjamas help you to relax. Repeat the same bednight routine each night at the same time every day for the next fourteen days, and you will see how much better you start to wind down before bedtime.

• Get Strict With Yourself

 If you want to get a good nights sleep, you need to discipline yourself and stick to your routine. Whatever can tamper with your sleep habits should be dealt with e.g. do not leave the dishes or the lunch packing for just before bed time. If you want to enjoy your night, get the chores done and dusted as soon as possible.

• Avoid Stimulants

If you want to sleep, it is logical avoid stimulants such caffiene, coffee and alcohol also extend this to electronics social media and television. If you stimulate your mind at bedtime, you will invariably reduce the quality and the quantity of your rest. So implement a cut-off time for you to wind down for bedtime.

For a more detailed view on the benefits of sleep then James shares his views on his website: https://beginningtorun.com