How much do you sleep?

Training Advice/Discussion General

9 years ago 06/20/2014 9:03am EDT

I find that the number one factor affecting my performance as I age is getting a good night's rest. Unfortunately, I seem to be getting worse and worse at this past the age of 34 (I'm 36). I totally bomb some workouts from lack of energy. The worst is the night before a race. No matter how small the race is, I just turn over scenarios all night and generally sleep only a few hours. Sometimes nothing. I just have one of these minds that does not turn off when the lights go out.

I'm curious to know other distance runner's sleep habits and any tips for getting one's brain to shut the fXXX up without heavy drugs.

9 years ago 06/20/2014 9:10am EDT

re: circadiansnafu

I sleep on average ~9 hours a day. When I have exams or something it can be 6-7. Almost never less than that. But with 6-7 hours sleep i'm not feeling fresh.

9 years ago 06/20/2014 9:26am EDT

re: circadiansnafu

I have awful sleep hygiene and I've been considering signing up for the following program, which is based on cognitive behavioral therapy (CBT). From your description of the issue you have before races, it sounds like it might be useful in helping you overcome the busy thoughts that are racing (no pun intended) through your head as you try to sleep.

http://www.sleepio.com/

9 years ago 06/20/2014 9:33am EDT

re: I'm not like you

My fitness had been plateaued for the past 3 years, but I finally was able to improve this past year just by sleeping a little more. I used to get 6-7 hours a night, but now that I get 8 hours a night I have noticed an increased ability to handle hard training. I still have trouble sleeping before races, a lot of people do, but it's just one night. It's not going to hurt your race.

9 years ago 06/20/2014 9:35am EDT

re: circadiansnafu

I try to get 9 a night and by doing so I'll be around 8.5 most nights...

I try to exhaust myself during the day and then I will pass out in 5 minutes... otherwise I'll toss and turn for 20+ minutes...

9 years ago 06/20/2014 9:39am EDT

re: bigtool05

Also, one thing that's helped me sleep better is taking vitamins. I was always very suspicious of nutritional supplements, but my mom encouraged me to at least start taking a multivitamin. It was amazing how much it helped the quality of my sleep. I take a multivitamin and calcium magnesium supplement every morning, and I'm sleeping better than I have since I was in high school. And like I said in my previous post, this increase in sleep and sleep quality has coincided with the first breakthrough I've had in my running in 3 years.

9 years ago 06/20/2014 9:43am EDT

re: bigtool05

What brand is the multivitamin exactly?

9 years ago 06/20/2014 12:20pm EDT

re: circadiansnafu

Take some melatonin (all-natural) with the intention that you want a good long sleep. When you finally wake up, just go back to sleep.

9 years ago 06/20/2014 12:48pm EDT

re: circadiansnafu

not nearly enough

Maybe 6.5 hrs per night, depending on my responsibilties @ work. Nevertheless, I'm usually up by 5 am and working by 5:15 am.

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How much do you sleep?

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