In addition to training hard and eating right, it’s equally important to personalize your sleep environment—just like finding the right running shoes—with products 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 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 flip over to try to cool yourself down, causing a disruption in your sleep. Bedding layers that circulate and balance your body heat with your environment make 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, air flow enhancing fabric technologies work to wick away heat and moisture to help regulate your body temperature in order to generate a more comfortable night’s sleep.
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 in order 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
Don’t change any habits before the race such as your sleep position or your diet to ensure that you perform at your best. Your sleep patterns two or three days before you race will 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 and 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. Don’t forget, your marathon strength comes from having a personalized fit sleep regimen as part of your training.
Founded in 2009, BEDGEAR is a rapidly growing lifestyle brand of PERFORMANCE® Sleep products for people that want to achieve more out of life. BEDGEAR has redefined the way people view sleep by offering personalized products based on sleep position and body frame. Their patented fabric technologies wick away heat and moisture to help regulate body temperature and generate a cooler, dryer sleep environment to maximize recovery at night.