Does running make you sleep better?

Sleep for runners is an imperative part of a training regime and, unsurprisingly, the correlation between sleep and running works both ways. A good night's sleep is essential for good running performance, and running in the evening can contribute to falling asleep quicker.

The body recovers when sleeping. As a result, athletes typically require more sleep than the average population. Most runners need 7-9 hours of sleep per night, with 8-10 hours being more common during heavy training blocks, however, there is no specific recommended amount of sleep as we are all different at the end of the day. Sleep deprivation can weaken the immune system and increase your chances of getting sick. You'll notice if you get only a few hours of sleep on a regular basis, as your body will urge you to rest when you least expect it.

Let’s take a look at the relationship between running and sleep.

The benefits of running before you sleep

Stress relief

It's undoubtedly one of the most enjoyable aspects of jogging. After a long day of rushing about, that burst of stress-relieving hormones can help you unwind and lift your mood when you need it most. Spend some time planning the following day whilst you're on your run. You'll not only feel like you got a head start on the day ahead, but you'll also go to bed with your to-do list completed and your mind rested. 

Better sleep

Running at night can help you get a better night's sleep. Emma’s Sleep Barometer 2022, a study performed by its team of sleep researchers in three countries and on 3,000 people, found that 67% of people who go running daily have a consistent sleep schedule. What’s more, according to a 2018 study, exercise at night can help you fall asleep faster and remain asleep longer. If your circadian cycle is awry, exercising at night can help to realign it, leaving you feeling drowsy when it's time to sleep. The goal is to avoid running too close to bedtime when your mid-run adrenaline burst is still active. If you do find yourself running too close to bedtime, a post-run shower or bath might aid your body in relaxing and settling down.

Is it better to run in the morning or the evening?

Running in the morning can provide your body with a healthy intake of oxygen. Your metabolism will be accelerated, causing you to burn more calories. Morning air has a higher oxygen content, making it easier to breathe, especially in the heat. In comparison to the midday heat, it's also easier to run when it's still cool.

However, your joints may be stiff and your muscles tense and inflexible when you first wake up. This means that when you run, you lack the requisite muscle control and coordination. Before you set off on a run in the morning, you should carry out a warm-up routine so you don't have to fight tension in your muscles.

A leisurely endurance run in the evening can help you relieve stress. You don't need to warm up as much as you would in the morning because your body is still in performance mode. A calm nighttime run also helps you burn fat at night. Be careful not to make the run too intense as you could struggle to fall asleep afterwards, due to the body becoming re-energised during the workout.

How does sleep affect running?

Sleep and growth hormones

Your body finally gets to relax when you go to bed after a long day of vigorous exercise. The body releases growth hormones as you sleep, which aid in the repair of cellular and tissue damage, muscle growth, and bone formation. This helps you get ready for the next day's workout. When you sleep well, your body has an appropriate opportunity to recuperate from exercise, and you can adapt to your workout better over time as a result. 

Immune system

Sleep deprivation has an impact on our immune system and increases the chance of illness. According to a study published in the Scandinavian Journal of Medicine and Science in Sports, runners who sleep seven or more hours per night are less likely to become unwell. The body creates cytokines, which are substances that assist immunity development and fight infections during sleep. These cytokines provide a protective barrier surrounding the body, lowering the chances of illness. Reduced illness risk helps you to exercise more consistently, which can help you become a quicker runner. The more powerful the immune system, the better the runner's performance.

Increased speed

Sleep deprivation can reduce endurance, according to a study published in Current Sports Medicine Reports. Running is an endurance sport, thus you want your endurance to be as good as possible whether you're doing a 5K or a marathon. Sleep-deprived athletes have fewer glycogen levels, meaning they can't create as much energy during long-distance training runs or races.

A healthy heart

Maintaining cardiovascular health is critical for any runner. Sleeping at night aids in the circulation of blood throughout the body. Your heart rate and breathing continue to alter when you sleep deeply, which is beneficial to your cardiovascular health.

Tips for if you have trouble sleeping after running

Due to increased production of the stress hormone, cortisol, as well as elevated body temperature and dehydration produced by running, there is a risk of sleep problems following a long run. Here are a few things you can do if you suffer from insomnia after running. 

Reduce caffeine

Caffeinated beverages should be avoided in the late afternoon and evening. Also, keep track of how much caffeine you consume. Caffeine can last up to 10 hours in your body.

Reduce body temperature 

Your body temperature rises as you exercise. As a result, it's critical to cool down after training. Do some light running, and stretch somewhat to allow the body to gradually cool down and revert to its normal body temperature.

After training, you should also drink plenty of water. Dehydration prevents the body from lowering its temperature, which causes sleep problems.

Create a relaxing sleep environment

Allow as much darkness as possible in your bedroom. The generation of melatonin in your body is disrupted by light, which affects metabolic processes. Lower the blinds or use darkened curtains.

Pay attention to the selection of comfortable bedding to further enhance the relaxing sleeping environment.

If you wake up in the middle of the night, avoid bright light. Bright light might cause your internal clock to reset, making it harder to sleep again.

Take a look at our guides to sleep health and sleep wellness for more information on creating sleep environments which allow you to awaken your best.

Pay attention to what you’re eating

Especially after a long run, don't go to bed hungry. However, make sure the food you have before going to bed isn't too heavy. Consume nutritional, easily digestible foods that won't upset your stomach so you can get a good night's sleep.