In this sleep special, journalist and runner Christine
BED Time
for G
Fieldhouse talks to the experts about our all-important night-time routine, and tests out the latest products that promise to help you get a good night’s sleep
etting a good night’s sleep is imperative if you are to
perform to your best, especially if you need energy and vitality for running. Who hasn’t felt on top of the world and ready to take on any huge challenge after a great night’s sleep? Yet, without good sleep our energy levels dip, we lose our focus and our spirits sag, and our running hopes fade as we concentrate on just getting through the day. Here the sleep experts give us their top tips and over the page we review the lates products that promise to help you get some shut eye.
THE SLEEP COACH Nick Littlehales, a professional sports sleep coach (www.sportsleepcoach. com), urges runners to plan regular breaks into their daily regime. “People who run on a regular basis will be trying to squeeze 30 hours out of every day, never mind 24, and their work, activity schedule and recovery get squashed together,” says Nick.
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“They use their coffee breaks to check their e-mails, they often don’t use their lunch breaks for a break and they’re at events at weekends. They’re not allowing themselves any downtime at all.” Nick recommends we use 50 per cent of our lunch break for recovery, whether it’s a walk round the park or just sitting somewhere peaceful. Otherwise, we don’t get any break at all until very late, especially if we train in the evenings. We’ll pay the price for this adrenaline- fuelled existence when we get to bed. “We have a natural biological clock and a natural slump at 11pm,” explains Nick. “The classic modern day pattern is to be in bed by 10.45pm, with the aim of being asleep within 15 minutes. Through the night, we have six 90-minute sleeping cycles, waking at 6:30am and being fully awake by 6:45am.”
THE NUTRITIONIST Nutritionist Kate Arnold says runners often have high cortisol levels which makes it harder for them to switch off at
night. Some lifestyle changes are essential if you want your body and mind to start winding down after 9pm, to ensure that you’ll be relaxed enough to settle to sleep. “No coffee after lunchtime is important
as caffeine will stimulate the nervous system,” explains Kate. “A supplement of 500mg of calcium and 250mg of magnesium will also help get rid of cramps and generally relax the muscles. “Throughout the day eat foods such as
dairy products, bananas, turkey and soya as they support the nervous system, but foods like chocolate, cheese and bacon are best avoided, particularly in the evening.” A healthy, balanced diet will help balance your body at night. And if you are an evening runner, Kate recommends you eat your main meal earlier in the day and have a light snack of cereal, porridge, an omelette, humous, fruit or yogurt after your run. And if all else fails, she recommends the age-old bedtime tip – a glass of hot milk.
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