In addition to training hard and eating right, it’s equally important to optimize your sleep environment, just like finding the right size of running shoes, to ensure you find your personalized fit for your unique sleep position, body frame, and temperature. Sufficient sleep before a race provides your body with the energy reserves it needs to tackle every mile and sleep post-race helps your body recover and repair. Our partners at BEDGEAR have shared the below tips to help you customize your sleep routine to best suit your individual needs for training, racing and beyond.
Stay Dry and Cool
Temperature makes all the difference to your sleep—this means keeping your room cool, around 67 degrees, and controlling humidity by keeping moisture away from your body with breathable fabrics. When your body gets overheated, you will flip over in order to try to cool yourself down, so sleeping at the right temperature, with bedding layers that circulate and balance your body heat with your room environment, makes it easier for your body to follow its natural circadian rhythm of dropping two degrees at night for cellular rejuvenation, and reduces sensations of restlessness. BEDGEAR’s patented, airflow-enhancing fabric technologies work to wick away heat and moisture to help you regulate your body temperature to generate a more comfortable night.
Keep Your Spine Aligned
Spinal alignment is essential for maximizing your recovery while you sleep and it is dependent on choosing the right, personalized products that work for you and support your body’s needs. Pressure points and the pull of the heavier parts of your body such as the hips and thighs in runners can cause your lower back to torque, compelling you to unconsciously change position to get more support from your mattress. Having the right pillow to support the weight of your head, neck, and shoulders—and even the addition of a leg pillow—can help you stay in one position longer, which will lead to a more restful night.
Stay On Your Sleep Path
It is important not to change any habits before the race like your sleep position, for example, or your diet to ensure that you perform at your best. While the sleep patterns that occur up to and including two or three days before you race give you the reserves you need to get through your 26.2-mile run, the night or two before can do damage if you are uncomfortable! If possible, travel with a pillow that you know fits you, so you don’t risk neck strain or tossing and turning from having the wrong gear in your hotel room.
Rest and Recovery!
Make sure you are getting adequate sleep in the weeks leading up to the marathon, as well as after the marathon, so your body can be prepared for race day endurance as well as recover properly. Set a schedule that helps you get to bed earlier and get up earlier, so you will be ready for race day’s early start. It’s important to build a routine that gives you reserves, as pre-race day adrenaline can keep you up, so your marathon strength comes from having a personalized fit sleep regimen as part of your training.
BEDGEAR PERFORMANCE mattresses and sleep systems give you better recovery at night—just like optimized food, water, and training. BEDGEAR PERFORMANCE products are part of the preparation to help you achieve your goals. Visit BEDGEAR at the TCS New York City Marathon Pavilion and the TCS New York City Marathon Expo Presented by New Balance to enhance your mental and physical performance by getting your personalized fit.