sleep is under-rated wrote:
Dewey_Runner wrote:
If you can't fall asleep before 11-11:30 then you're definitely not undersleeping for the amount of training that you're doing.
I strongly disagree. Some people just have trouble falling asleep, even when they are somewhat sleep deprived. For example, even if I am just getting 7 or even 6 hours of sleep (which is not nearly enough for me, I need about 9), I still often have trouble falling asleep. That's true even if I go to bed late, even if I avoid screens, etc.
7.5 hours probably isn't enough sleep for a high school student doing a significant amount of running. Even most non-running high school students would ideally get 8.5 - 9.25 hours of sleep, depending on their individual requirements. (You need less sleep as you get older, 7 hours for grandpa is like 9 hours for an adolescent.) Running ups it a bit more from there.
Steve Prefontaine once said that there are three equally important pillars of good running performance - training, eating well, and sleep. Whenever I hear pros talking about their sleep, they say they get 10 hours. And I definitely notice how important it is in my own training.
Also, the person who said our culture doesn't value sleep enough is right on. People humble-brag about how little sleep they get all the time - "oh you get 8.5 hours, wow I'm so jealous, I'm lucky if I can find time for 7". It's often intended to signal how busy and important they are. But lack of sleep makes you less efficient and less productive, so ultimately they're bragging about making inefficient, short-term decisions based on poor time management skills.
Yea, first check is how much light exposure and other things you have within 3 hours of going to bed. If that's checked off, the usual next thing to look at is your stress and anxiety levels. I have found a few, but I know of very few people with low stress (I guess rare in general to be fair) and low anxiety that struggle with insomnia. Usually one or both of those are a key piece of the puzzle, especially if you have a decent circadian rhythm and attempt to be sleep consistent and follow basic hygiene, especially screens.