{"id":7574,"date":"2022-04-26T22:28:50","date_gmt":"2022-04-26T22:28:50","guid":{"rendered":"https:\/\/aictive.co\/?p=7574"},"modified":"2022-04-26T22:28:50","modified_gmt":"2022-04-26T22:28:50","slug":"the-importance-of-sleeping-properly-for-runners","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/en\/the-importance-of-sleeping-properly-for-runners\/","title":{"rendered":"The importance of sleeping properly for runners"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">In running, the prevalence of injuries is approximately 50%. This is mainly due to the long distances covered by runners when training and competing, and to the strain imposed upon runners\u2019 bodies by such level of demand. Running is a sport performed on a single plain, unidirectionally, with a high reaction force from the ground, and with our feet impacting the ground 1,200 times per kilometre.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a series of factors to take into account when determining the risk of injuries, such as a good physical, emotional and mental health, a symmetric and efficient running pattern, adequate movement ranges, a runner\u2019s strength, proper footwear and a running philosophy, among others. Today, we will focus on the importance of sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep is considered vital for human health, and critical for a good physiological and cognitive functioning. In addition, specialists have also suggested that sleep is one of the most effective recovery strategies for athletes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During our sleep hours, growth hormone \u2013 which is responsible for growth, muscle repair, and bone creation \u2013 is secreted. 95% of this hormone is secreted during humans\u2019 deep sleep stage. During this same stage, high neuronal activity is occurring, associated to the consolidation of memory and the learning of motor skills.\u00a0<\/span><\/p>\n<p><b>What happens if we don\u2019t get enough sleep?<\/b><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>The risk of injury increases: <\/b><span style=\"font-weight: 400;\">Athletes who sleep less than 8 hours are 1.7 times more likely to suffer injuries than those who sleep more than 8 hours per night, because they are not giving their bodies enough time to recover after training.<\/span><b>\u00a0<\/b><\/li>\n<li aria-level=\"1\"><b>Reduction of athletic performance: <\/b><span style=\"font-weight: 400;\">Failing to get enough sleep will affect an athlete\u2019s speed, resistance, reaction times, concentration, and motor skills. Sleeping over 8\u00a0 hours has been proven to increase motor skills by 15-20%.<\/span><\/li>\n<li aria-level=\"1\"><b>Decrease in muscle recovery, repair and growth: <\/b><span style=\"font-weight: 400;\">As explained above, growth hormone is secreted during deep sleep, and this hormone is responsible for repairing muscles following exercise. Not sleeping enough will also reduce neurocognitive functions, such as memory and concentration.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Increase of the risk of illness: <\/b><span style=\"font-weight: 400;\">Exercise is a stressor, which will activate hormones to regulate the immune system and metabolic functions. Sleeping less will decrease the protection provided by our immune system, increasing the risk of illnesses or injuries. Additionally, lack of sleep has been linked to increases in depression and anxiety.\u00a0<\/span><\/li>\n<li aria-level=\"1\"><b>Difficulty in maintaining a healthy weight: <\/b><span style=\"font-weight: 400;\">Less hours of sleep are associated to a higher BMI, as sleeping less will affect the hormones related to one\u2019s appetite and food consumption.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Our bodies will function better if we get enough sleep. With this in mind, below are some recommendations for improving sleep quality:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clear your mind: <\/b><span style=\"font-weight: 400;\">Before sleeping, write down everything that\u2019s on your mind (any concerns, your \u201cto-do\u201d list, etc.). This will help you reduce your mental workload, and promote relaxation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Screentime:<\/b><span style=\"font-weight: 400;\"> Not using screens several hours before sleeping helps improve your sleep health. The light from various devices \u2013 such as your mobile phone, computer, or television \u2013 stimulates your brain, preventing you from reaching the level of relaxation required for sleeping.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lights at your home:<\/b><span style=\"font-weight: 400;\"> Our natural circadian rhythm depends on lighting. Decreasing the use of artificial light as your bedtime approaches, will help you create a proper resting environment and reduce stimulation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hot baths:<\/b><span style=\"font-weight: 400;\"> Circadian rhythm favours a decrease in body temperature. For this reason, by taking a hot bath or shower, this low-temperature effect is enhanced and this should cause drowsiness.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your room is a place for sleeping: <\/b><span style=\"font-weight: 400;\">Use your room exclusively for sleeping and not for working. Ideally, your room should be a darker, quieter place, which is more temperate than the rest of your house, thus fostering your rest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Schedule and intensity of physical activities: <\/b><span style=\"font-weight: 400;\">Melatonin is a sleep-inducing agent, which is synchronized with the environment, since it depends on lighting. Therefore, performing high-intensity physical activities when less light is available, is counterproductive for the production of this hormone. Ideally, you should prioritize physical activities during the morning or during the day.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In conclusion, in order to improve your performance and recovery, and to decrease the risk of injuries while running, you should try to sleep between 8-9 hours per day, and ensure that it is good sleep. We encourage you to follow our advice so you can improve your training and accomplish your goals.\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>In running, the prevalence of injuries is approximately 50%. This is mainly due to the long distances covered by runners [&hellip;]<\/p>","protected":false},"author":6,"featured_media":7575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1,29],"tags":[33,153,48,66,133,70,104,41,151,152,49,123],"class_list":["post-7574","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-en","tag-aictive","tag-helth","tag-marathon","tag-move-check-running","tag-race","tag-run","tag-runners","tag-running","tag-sleep","tag-sleeping","tag-sports","tag-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The importance of sleeping properly for runners -<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.aictive.co\/en\/blog\/en\/the-importance-of-sleeping-properly-for-runners\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The importance of sleeping properly for runners -\" \/>\n<meta property=\"og:description\" content=\"In running, the prevalence of injuries is approximately 50%. This is mainly due to the long distances covered by runners [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.aictive.co\/en\/blog\/en\/the-importance-of-sleeping-properly-for-runners\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-26T22:28:50+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.aictive.co\/wp-content\/uploads\/2022\/04\/sueno_en.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1567\" \/>\n\t<meta property=\"og:image:height\" content=\"732\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Cristian Perez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Cristian Perez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" 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