How to get better sleep as an endurance athlete

We endurance athletes are interesting creatures. Happy to go to extraordinary lengths to shave seconds off a personal best by fine-tuning training plans, spending thousands of pounds to save a few watts, and tracking every heartbeat. But there is nothing sexy, or particularly interesting, about doing the basics right. And it doesn’t get any more basic than getting enough sleep.

Granted, endurance sports attract a certain personality type – high-achievers, driven by goals, competition (often with themselves), and a need for personal accomplishment. We’re tenacious, often obsessive, and we don’t rest… or not as much as we should. And herein lies a problem – adequate sleep is not only a critical factor for improving our performance, but also for our health.

How much sleep do I need as an endurance athlete?

The general recommendation for adults is 7 to 9 hours of sleep per night. Elite endurance athletes may benefit from 9 to 10 hours, especially during intense training periods.

But let’s be real - most of us are juggling training with careers, childcare, and social commitments. Consistently getting even 7 solid hours can feel like a victory.

Instead of aiming for perfection, focus on consistency and quality. A slightly shorter night of deep, uninterrupted sleep is more beneficial than a longer one filled with tossing and turning. And if your lifestyle allows, a short afternoon nap (15 to 30 minutes) can provide a powerful recovery boost without interfering with nighttime sleep.

Signs that your sleep may need more attention include:

• Waking up unrefreshed
• Relying on caffeine to stay alert
• Mood swings or increased irritability
• Plateaued or declining performance
• Picking up small niggles, injuries, or colds (flu)

The two key stages of sleep

1. Deep sleep, also known as slow-wave sleep or N3, is a stage of sleep characterized by slow brain waves and increased physiological recovery. During this stage, the body repairs tissues, strengthens the immune system, and promotes muscle recovery. Research tells us that deep sleep is vital for athletes as it facilitates physical restoration and helps the body adapt to the training load.
2. REM (Rapid Eye Movement) sleep is a stage of sleep associated with dreaming and cognitive restoration. It plays a crucial role in memory consolidation, learning, and emotional regulation. REM sleep is essential for athletes as it contributes to mental recovery and facilitates motor skill development.

Poor sleep can affect performance, recovery and immune function

During sleep, the body releases growth hormone, repairs damaged tissues, and restores glycogen stores. Adequate sleep facilitates muscle repair, reduces inflammation, and helps prevent overtraining syndrome. By prioritizing sleep, endurance athletes can optimize recovery and minimize the risk of injuries.

Quality sleep is also vital for a robust immune system. Sleep deprivation suppresses immune function, increasing the susceptibility to infections and delaying recovery from illness or injury. As an endurance athlete, prioritizing sleep can strengthen your immune system and reduce the risk of falling ill, allowing for consistent training and optimal adaptation.

The good news is that getting better sleep can positively impact performance. Optimal sleep enhances focus, reaction time, decision-making, and overall cognitive function, all of which are critical for endurance athletes.

From a personal perspective, when I’m training consistently and my fitness and performance feels as though it is on an upward trajectory, this almost always coincides with me being able to get at least 7 hours of sleep on most nights of the week.

How nutrition may support good sleep

Following a healthy diet that provides sufficient energy to support training and recovery is the foundation for improving performance. But there are some supplements to consider that could help improve your sleep, especially if you find it difficult to drift off when your head hits the pillow.

1. Magnesium - This mineral can help you sleep by acting on two different types of neurotransmitters; magnesium blocks neurotransmitters which usually stimulate the body, increase levels of neurotransmitters known to have a calming effect.  Magnesium-rich foods include leafy greens, nuts, seeds, and whole grains. If needed, magnesium supplements can be considered, but consulting with a nutritionist is a good starting point here.
2. Tryptophan-rich foods: Tryptophan is an amino acid that helps produce serotonin and melatonin, promoting relaxation and sleep. Foods like turkey, milk, eggs, and bananas are good sources of tryptophan.
3. Herbal remedies: Certain herbs like chamomile, valerian root, and lavender have been traditionally used to improve sleep quality. Herbal teas or supplements containing these herbs may be worth exploring, but there is much less evidence for their efficacy, and this will also vary among individuals.

Track your sleep using technology

Various wearable devices and smartphone applications are now available to monitor sleep patterns and provide valuable insights. These tools can track the duration of sleep, analyze sleep stages, detect disturbances, and provide sleep efficiency metrics. Examples include Fitbit, Garmin, Oura Ring, and Sleep Cycle app. 

Importantly, sleep tracking can give an objective measure of sleep quality, allowing you to identify areas for improvement and measure progress over time.  This is useful if you plan to introduce a supplement or employ some of the tips below to improve your sleep hygiene.

Our top tips to improve your sleep

In summary, by recognizing the significance of better sleep as an endurance athlete, implementing strategies to improve sleep hygiene, and considering nutrition and supplements that support restful sleep, athletes can optimize their training, enhance recovery, and boost overall performance and well-being.  Get better sleep as an endurance athlete and take your performance to the next level.

Written by Dr Sam Shepherd

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