Why You Should Sleep More

Did you know that research recommends athletes get at least 8-9 hours of sleep every night? If you audibly gasped like most athletes do when I tell them that, keep reading to learn why!

In a 2014 study found that injury risk for athletes strongly correlated to sleep. As athletes got less than 9 hours of sleep, injury risk significantly went up. They found that your chance of getting injured over a 21-month period looks like this:

• 6 hours or less of sleep: 75% chance of injury

• 7 hours of sleep: 62% chance of injury

• 8 hours of sleep: 35% chance of injury

• 9 hours of sleep: 18% chance of injury

Most athletes train or plan to train for multiple years, and student athletes are typically at their school for at least 4 years. This study tells us that for a student athlete getting less than 8 hours of sleep per night, they are more likely to get injured than not at least once over the span of their time at school.

Needless to say, sleep is a HUGE part in being able to consistently train healthy and build fitness for race day. But, many athletes struggle with sleep. Whether they can't find the time to get 8 hours, or they toss and turn all night regardless of how tired they feel, nutrition can play a huge role in getting quality sleep so you can feel and perform your best.

Here are some nutrition tips to help you sleep better:

Eat enough!

Low energy availability and RED-S (referred to HERE in one of my previous blog posts) is one of the most common causes of poor sleep I see in athletes. Your body's stress hormone cortisol becomes chronically elevated from under fueling, and over time this diminishes your ability to relax, unwind, and fall asleep or stay asleep. Make sure you're eating every 3-4 hours throughout the day, including 3 meals, snacks, and pre/post training.

Eat enough carbs

For the same reasons listed above, low carbohydrate availability can also cause poor sleep quality and restless nights. Throughout the day, focus on getting plenty of starchy carbs at meals, carb rich foods before and after runs, and snacks that include carbs. For a runner, enough carbs can be anywhere from 6-10g of carbs per kg of body weight daily!

Try magnesium support

Magnesium is a mineral that plays a role in activating our parasympathetic nervous system, which is the one we need activated to rest. Magnesium is also one of the most common deficiencies for people in the US, and especially for athletes whose needs are even higher. Try taking 100-300mg of magnesium glycinate 30-60 minutes before bed to help you relax and unwind.

Hydrate throughout the day

Dehydration can cause you to wake up not feeling rested, even if you're getting enough sleep. Make sure you're drinking plenty of fluids (water, juice, tea, milk, electrolyte drinks, all count!) as well as electrolytes throughout the day. My suggestion is to aim for at least 2 liters and at least 500mg of sodium from electrolyte drinks daily

As someone who used to really struggle with sleep myself, here are a few things you can try before bed in addition to the above nutrition tips to help you fall asleep faster and stay asleep longer:

1. Put technology away 30-60 minutes before bed. Instead of watching Netflix or scrolling through TikTok, try journaling or reading.

2. Have a snack before bed with carbs and protein, especially if you tend to notice hunger before going to sleep or if you wake up in the night. My favorites are cereal and milk or yogurt with fruit and granola.

3. Create a bedtime routine about 30-60 minutes before going to bed. This will help your body recognize that it's time to wind down for sleep. I typically walk the dog, get ready for bed, and then eat my snack and drink a cup tea while I read.

4. Try meditation. This can be especially helpful if you're someone who has a hard time turning your mind off to fall asleep. There are plenty of apps (like Calm or HeadSpace) and YouTube videos that provide short, guided meditations to help you calm your mind before bed.

Remember, sleep and nutrition are two foundational pillars of performance. I know athletes have so much going on and that it can be really difficult to find the time to sleep. But, as a busy athlete myself I also know that being busy shouldn't be an excuse. We find the time to train, so we should also find the time to focus on sleep!

Maddie Alm MS, RD