{"id":702,"date":"2022-03-01T16:40:00","date_gmt":"2022-03-01T16:40:00","guid":{"rendered":"http:\/\/www.ecrunproject.com\/blog\/?p=702"},"modified":"2022-02-07T21:06:19","modified_gmt":"2022-02-07T21:06:19","slug":"bed-time-sleep-basics-runners","status":"publish","type":"post","link":"https:\/\/www.ecrunproject.com\/blog\/bed-time-sleep-basics-runners\/","title":{"rendered":"Bed Time: Sleep Basics for Runners"},"content":{"rendered":"<p>There are days when you just can&#8217;t stop thinking about it.&nbsp; Bed time.&nbsp; It&#8217;s so cozy and comfy under those sheets.&nbsp; Wanting to catch up on the sleep you didn&#8217;t get last night.&nbsp; Looking forward to waking up feeling refreshed and strong.&nbsp; While individual sleep needs might vary greatly, there&#8217;s no one who can survive without it.&nbsp; Runners typically need between 7 and 9 hours per night but that can change as <img loading=\"lazy\" class=\"alignright wp-image-705\" src=\"https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2019\/10\/Sleeping-300x264.jpg\" alt=\"sleep\" width=\"227\" height=\"200\" srcset=\"https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2019\/10\/Sleeping-300x264.jpg 300w, https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2019\/10\/Sleeping-768x677.jpg 768w, https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2019\/10\/Sleeping-1024x902.jpg 1024w, https:\/\/www.ecrunproject.com\/blog\/wp-content\/uploads\/2019\/10\/Sleeping-624x550.jpg 624w\" sizes=\"(max-width: 227px) 100vw, 227px\" \/>training volume and intensity fluctuate.<\/p>\n<p><strong>Why so much sleep?<\/strong><\/p>\n<ul>\n<li>Any training adaptation occurs during rest, making it the most important part of recovery there is.&nbsp; Training breaks down muscle and tissue that relaxes and is repaired by growth hormone released while snoozing.<\/li>\n<li>Failure to get enough rest can result in over training and increased risk of injury.&nbsp; Lack of sleep has also been shown to decrease response times and concentration.&nbsp; Increases in levels of stress hormone, blood pressure and insulin resistance are also potential risks.<\/li>\n<\/ul>\n<p>Getting quality sleep is a must and here are some good ways to improve your bed time routine:<\/p>\n<p><strong>Staying on a schedule<\/strong> is one of the best ways to ensure a good night&#8217;s rest.&nbsp; Go to bed and climb back out at the same time each day.&nbsp; This will help your body settle into a regular rhythm that includes a normal sleep-wake cycle with plenty of deep, recovery sleep included.<\/p>\n<p><strong>Consider using black out curtains<\/strong> to keep any light out.<\/p>\n<p><strong>Put the phone down.<\/strong>&nbsp; When the sun goes down our bodies release melatonin, the sleep hormone.&nbsp; The blue light emitted by most technological devices wrecks that cycle and make it harder to fall asleep, stay asleep and wake up feeling refreshed.&nbsp; Wearing blue light blocking glasses for two hours, or leaving your devices behind for 30 to 60 minutes, before hitting the hay can aid your ability to conk out quickly.<\/p>\n<p><strong>Skipping caffeine and or alcohol<\/strong> for six hours before bed time is a must for high quality shut eye.&nbsp; Both can cause major disruption to sleep patterns <a href=\"https:\/\/www.sleepfoundation.org\/articles\/how-alcohol-affects-quality-and-quantity-sleep\" target=\"_blank\" rel=\"noopener\">for a variety of reasons<\/a> and it&#8217;s best to just stay clear of either substance when you can.<\/p>\n<p><strong>What about naps?<\/strong>&nbsp; Naps can be a valuable tool for making up missed hours or getting an added pre-workout boost.&nbsp; Be careful, however, to avoid snoozing for more than 30 minutes.&nbsp; Anything longer than half an hour and you risk something called <a href=\"https:\/\/en.wikipedia.org\/wiki\/Sleep_inertia\" target=\"_blank\" rel=\"noopener\">sleep inertia<\/a>, a feeling of grogginess once you&#8217;ve woken up.<\/p>\n<p><strong>What if I still don&#8217;t get a good night&#8217;s rest?<\/strong>&nbsp; When you are short on sleep consider taking the day off to recover or at least lowering your training volume with fewer, easier miles than planned.&nbsp; You could end up doing more damage pushing through a workout tired than missing it altogether.&nbsp; If you&#8217;re struggling with your training and think it&#8217;s causing excess stress or preventing you from getting an adequate amount of rest, consider reaching out to <a href=\"http:\/\/www.ecrunproject.com\" target=\"_blank\" rel=\"noopener\">a coach<\/a> for help reorganizing.<\/p>\n<p>Coach Meredith<\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are days when you just can&#8217;t stop thinking about it.&nbsp; Bed time.&nbsp; It&#8217;s so cozy and comfy under those sheets.&nbsp; Wanting to catch up on the sleep you didn&#8217;t get last night.&nbsp; Looking forward to waking up feeling refreshed and strong.&nbsp; While individual sleep needs might vary greatly, there&#8217;s no one who can survive [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true},"categories":[14,15,16],"tags":[73,51,43,141,4],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bed Time: Sleep Basics for Runners - East Coast Run Project<\/title>\n<meta name=\"description\" content=\"There&#039;s nothing as nice as waking up after an amazing night&#039;s sleep. 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