Wake up, tireless runner! If you are passionate about running, you have surely experienced that wonderful moment when you put on your running shoes and set off to conquer the asphalt as if you were Usain Bolt on his best day. But what happens when night falls? That's when our forgotten but essential protagonist comes into play: sleep! Welcome to an article where we will discover the importance of sleep in running and how to turn your nights into a race towards deep rest.

The recovery strategy applied by the big ones

If you aspire to practice running like a pro, you cannot under any circumstances overlook the importance of sleep. Sleep plays a crucial role in recovery and has restorative effects on physiological, perceptual and immunological functions. Athletes, regardless of the sport, consider sleep as their strategy recovery time. In fact, in case you didn't know, quality sleep is associated with fewer fatigue-related injuries and skeletal muscle injuries (those muscles that surround our bones).

In other words, quality sleep is your ally for muscle recovery and regeneration. When you surrender yourself into the arms of Morpheus, your body goes into overdrive repairing tissues damaged during your intense training sessions. This means that every night of proper sleep is an opportunity to build stronger muscles and avoid injuries on the way.

Don't forget that sleep is also the fuel for your energy. When you sleep well, your energy reserves are recharged, giving you the vitality needed to overcome each kilometer with a smile on your face. Adequate rest improves your ability to concentrate, refines your reflexes and helps you maintain a winning mentality with every stride.

The key to passing out on your pillow

Research on athletes' sleep indicates that competition and training schedules can have a detrimental impact on sleep quality and quantity. According to This report From Nutrients magazine, our reference material for today's article, despite evidence supporting the importance of sleep in running, nearly 50% of elite athletes experience more sleep disturbances than the general population after a competition or night training session.

It's a fact: night racing is widely associated with sleep problems and athletes can experience substantial alterations in sleep quality and quantity compared to daytime racing. Keep in mind that professional runners are also often faced with undesirable training schedules, such as morning or evening sessions, which can compromise sleep quality and quantity. So, if you have the possibility to choose the time of your training and want to improve your rest,run during the day is your best choice!

Can nutrition improve your sleep quality?

Science says yes. The primary role of sports nutrition has always been to focus on diets that support intensive training and promote recovery. However, in recent years, attention has shifted to using nutritional strategies to improve sleep.

We share with you some science-approved tips:

• Follow a diet rich in fiber, whole grains, fruits and vegetables. Don't miss out on This article about the foods you should incorporate to improve your performance.
• Eat a carbohydrate-rich meal 2 to 4 hours before going to bed.
• Consume 20-40 g of a protein source rich in tryptophan 2 hours before bedtime. This essential amino acid is involved in the production and maintenance of proteins, muscles, enzymes and neurotransmitters in the body. Click here here to discover the list of foods rich in tryptophan.
• An hour before bedtime, eat a kiwi. This fruit contains a number of nutrients that can boost sleep and recovery, including serotonin, a well-known hormone that promotes and regulates sleep.
• Incorporate a glycine supplement into your diet in a dose of 3 g before bed, this non-essential amino acid will help you sleep deeply.

More secrets for impeccable sleep hygiene

Sleep hygiene is like the sacred ritual of every runner who wants to go for more. It is that set of practices and habits that ensure a quality night's rest. As a runner, we recommend that you respect and take care of your sleep time as much as possible. Establish a regular sleep and wake-up routine, create a quiet, temperate and dark environment in your night sanctuary, even if it is difficult, avoid digital stimulation before sleeping. Also, make sure to avoid alcoholic and caffeinated drinks and do not drink excessive fluids.

Have sweet dreams! And remember, to take even better care of yourself and enjoy a completely personalized diet, all you have to do is subscribe a Oorenji Runners.

FOUNTAIN: Gratwicke, M.; Miles, K.H.; Pyne, D.B.; Pumpa, K.L.; Clark, B. Nutritional Interventions to Improve Sleep in Team-Sport Athletes: A Narrative Review. Nutrients 2021, 13, 1586. https://doi.org/10.3390/nu13051586

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