Tips for Better Sleep for Runners

Coach Casey · May 21, 2021

Runners by nature are incredibly active, high-energy people. However, like everyone else, we need proper sleep each night in order to keep up with that high-energy, active lifestyle. Every try to complete a long threshold run on suboptimal sleep the night before? I DO NOT recommend it! One of the primary recommendations from the Center for Disease Control (CDC) when it comes to improving sleep health is “get some exercise.” Clearly that’s not an issue for runners. So how do runners, already exercising daily improve their sleep quality? We’ve got the perfect list of health tips for better sleep for runners right here! Use by all of our high-energy running coaches right here at Charge, they’re guaranteed to help you get a better nights sleep and be ready to go the next day for anything your training throws at you!

5 Quick Tips for Better Sleep for Runners

Get your best nights of sleep with these easy tips for better sleep!

1. Set a Routine

We’re all about consistency here at Charge, and when it comes to sleep it’s no different. Set up a consistent bedtime routine for better sleep. Work on going to bed at the same time each night and waking up at the same time each day. Design your pre-bed rituals and stick to them whether it’s a weekend or a weekday. Consistency truly is key!

2. Make it Stress-Free

Create a stress-free environment once in bed. Separate your time in bed mentally from the rest of your day and develop calming, stress-relieving practices as you’re preparing for sleep to further relieve stress. Practicing deep breathing exercises, mindfulness, or meditation is a great tip for better sleep by fully relaxing before getting your rest.

Another great tip for better sleep, create a low-stress environment pre-sleep!

3. Save the Bed for Sleep

Don’t use your bed for work. Avoid sitting in bed to work on a project or, nowadays, to conduct one of your numerous virtual meetings. Additionally, avoid watching late night TV in bed. That can be done on the couch. Being in bed needs to become a stimulus for sleeping, not for wakefulness and daytime activities.  

4. Control Your Environment

Keep your bed and bedroom environment ideal for sleep. Invest in good sheet, perfect pillows, effective drapes, noise control and temperature control. An ideal sleeping environment is dark, quiet, and cool. Anything you can do to maximize those elements within your sleeping environment will only serve to help you fall asleep and stay asleep. 

5. Watch What/When You Eat

A common health tip for better sleep is to avoid heavy meals right before bed. That’s certainly true. However, equally as important is not going to be hungry. A growling stomach will ruin your night of sleep as quickly as a full one. Be sure to balance what you eat with when you eat it in relation to bed time. Complete your full meals 2-3 hours ahead of bedtime but have a small snack in mind for later (piece of fruit, a few crackers) just in case.

Looking for some more quick, easy tips on how to improve every element of your training? Join Charge Running today to get training and insight from a group of professional running coaches!

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