Minute 1: Sleep better to run better

As we age, the only thing more difficult in the bedroom than folding a fitted sheet is getting a full night’s rest. That’s unfortunate, since quality sleep and strong athletic performance go hand in hand. In fact, if you listed all the benefits of sleep, it would sound like a performance enhancer that should be banned from competition. We’re talking about things like spurring muscle growth and lowering perceived effort. That’s why maintaining a consistent sleep schedule should be as high a priority as training itself, and to do that, you can follow the advice in this new piece from Outside: “Is Your Poor Sleep Schedule Trashing Your Runs? Here’s How to Fix That.”

Sleep has such a significant impact on recovery because it’s the time when most of your body’s natural growth hormones are released. HGH can help to repair muscle, strengthen bones, and convert fat to fuel, which is why it’s so important to get a good night’s rest after a big training day. Sleep is especially important to endurance athletes, because according to this story from The Sports Institute, “Impacts of Sleep on Athletic Performance,” poor sleep can lead to depleted glycogen stores and increased perceived exertion. What are the most effective ways to sleep better? Well, maintaining consistency in your schedule can make a big difference. Our sleep is governed by our circadian rhythm, a 24-hour internal schedule of biological functions. By rising at the same time every day, you’ll reinforce your body’s wake and sleep signals, increasing the duration and quality of your slumber. If you’re having trouble falling asleep, tension in your muscles could be to blame, which is why you should try these “6 Hip Stretches That Can Help You Sleep Better at Night.”