Got a race coming up? Heed these sleep tips

A group of runners passes through California in early June. PHOTO VIA ONE RUN FOR BOSTON.
A group of runners passes through California in early June. PHOTO VIA ONE RUN FOR BOSTON.

It’s fall, which means the New York City Marathon is right around the corner. Even if you’ve got a race coming up that isn’t 26.2 miles (like the Women’s Health RUN 10 FEED 10 race this weekend — check out our interview with Lauren Bush Lauren here!) you still need to make sure you get a good night’s sleep pre- and post-race. Heed these tips from Dr. Robert Oexman, Director of the Sleep to Live Institute and a consultant for Sleepy’s:
Pre-race
1. Sleep a minimum of 8 hours before the race.

2. Get your gear set out the night before the race. You’ve got enough to worry about so don’t let those details interfere with sleep (P.S. it will also allow you to sleep the extra few minutes in the morning!)

3. If you typically hit snooze a million times in the morning, you may have a difficult time waking up for the race. Get ahead of this by performing your training runs at similar times to the race start time.

4. If you like a jolt of caffeine right before a race make sure that you avoid caffeine the day before the race. Pre-race jitters are bad enough at reducing sleep.

5. Pre-race carb loading? Don’t go crazy! Going to bed on a very full stomach can impact your sleep. Start your carb loading two to three days before the race as you decrease your running in preparation for the race.

6. Chill out! Make sure your bedroom temperature is below 70 degrees (better at 65 to 68). We need a decrease in core body temperature to sleep so this will help keep you asleep.

 

Post-race
1. Oversleep! Sleep helps our body and our minds recover after a race. Make sure and plan on sleeping a minimum of 8 hours or more for at least 3 days after the race.

2. Post- race soreness is normal and is often treated with NSAIDS (nonsteroidal anti-inflammatory drugs). Some of these are great at reducing pain but may reduce the quality of your sleep. There are several natural anti-inflammatories that can be taken throughout your training that may not interfere with your sleep. You can try EPA-DHA with Co Q10, Glucosamine with Chondroiten, or Curcumin. You need to plan on doing these for at least 4 weeks prior to the race if you want to see benefit after the race.

3. If you do caffeine prior to the race, avoid it after the race. Caffeine has a 12 hour half-life which means it can impact your ability to fall asleep the night after the race.

4. Cheers! If you plan on celebrating your race, make sure and keep it to a minimum of two drinks. Alcohol will impact your ability to get the proper sleep you need for recovery.

5. If you like to take an ice bath after the race, try and follow it up with a hot shower prior to sleeping. The hot shower will help your body reduce its core body temperature which is needed for sleep.



News
Entertainment
Sports
Lifestyle
National

Bloomberg: Going green will grant you longer life…

Former NYC mayor Michael Bloomberg tells Metro that cities are where fighting global warming can make a difference, and increase people’s lifespan.

International

Ban Ki Moon: "Climate change is an issue…

My message to you is: make your voice heard and your actions count. Change is in the air. Solutions exist. The race is on. It’s time to lead.

Local

Earth Day New York food toolkits to help…

Hundreds of classrooms across New York City already have indoor container gardens that allow students to grow food right where they learn. But Earth Day…

Local

NYPD announces street closures for United Nations General…

The United Nations representatives are in town, and multiple city streets will be closed to traffic through Saturday, Sept. 26. The NYPD is urging those…

Television

10 Facts you won’t learn about Frankie Grande…

Frankie Grande is the worst and/or the best. Whether or not you're a fan, you'll want to know these facts about the polarizing player from "Big Brother 16."

Movies

Antoine Fuqua can kill someone with just a…

It's amazing what you can get done with the right tools. In designing the climactic battle in "the Equalizer," in which Denzel Washington's retired special…

Movies

Guess Ben Kingsley's worst filmmaking experience

Here's a fun game: Sir Ben Kingsley has made a lot of films since "Gandhi" in 1982, but at least one of them was a…

Books

Does Lena Dunham have any secrets left?

Get a sneak peek at her new book to determine if it’s worth the read.

College

College football top 25 poll: Oregon, Alabama close…

College football top 25 poll: Oregon, Alabama close in on FSU

NFL

Jay Cutler takes Marc Trestman's coaching to heart

While Jay Cutler turned to an autobiography on the man who would be his head coach, Trestman had personal experience with the player.

NFL

Jets vs. Bears: 3 things to watch

Jets fans likely chalked up Monday's matchup with the Bears as a loss when the NFL schedule came out. But given their team's play so…

NFL

Rashad Jennings carries Giants in first win this…

Rashad Jennings, who came to New York from Oakland last year, by way of Jacksonville, was highly coveted this offseason by general manager Jerry Reese.

Style

Sarah Doukas on social media, models and diversity

The maker of Kate Moss tells Metro how social media can drive the diversity change in the fashion industry.

Education

Here are this year's most creative college application…

The college application essay is one of the only times during the admissions process where a student can showcase his or her personality. While many…

Style

Nicola Formichetti on Diesel, the digital revolution and…

The artistic director of fashion label Diesel – and stylist for Lady Gaga – is creating human connection through social media.

Education

Your older siblings probably had a big impact…

As many high school students agonize over where to go to college, it turns out they turn to a very familiar source for advice and…