How Triathletes Can Prioritize Sleep Based on Research — Triathlete

Research explains why triathletes sleep poorly

If you sleep poorly during peak triathlon training, you’re not alone. Research shows that triathletes suffer from poor sleep.

“Regardless of age group or gender, poor sleep quality and inadequate sleep duration affect all triathletes,” says Luiz José Frota Solon Júnior, a Ph.D. student at Universidade Federal da Paraíba.

While the intensity of triathlon training puts athletes at a disadvantage for sleep, researchers did find certain habits that can improve sleep quality and duration.

Capitalizing on sleep’s restorative functions

Six-time Ironman world champion Mark Allen shares some of the crucial functions that happen in the body during sleep, including releasing:

• Testosterone
• Human growth hormone
• And a bunch of other compounds that help you rebuild, repair, and replenish

And yet as training plans increase to 15 to 20 hours a week, those employed full time might start looking for where to pull that time from, and too often, sleep time suffers. Learn the sleep practices that can help your training be beneficial.

How to sleep well in the week leading up to your race

Sleep during race week is both essential and often elusive. As you taper for the race, your mind can wander, routines are disrupted, and travel threatens your sanity.

The good news is, researchers have found that as long as you get 4.5 hours of sleep the night before your race, your performance should not be affected. But night after night of poor sleep during race week will impact your overall energy and performance.

Sleep during race week requires some added attention on top of the regular focus you give these 7-9 hours each day. Find out what impacts sleep during race week and what you can do about it.

Why sleep quality declines in summertime

Peak triathlon season, the time of year when you need sleep the most, tends to be when it is the most elusive. Heat, long daylight hours, and increasing training all contribute to why triathletes sleep worse during the summer months.

Maintaining the same sleep schedule even as daylight shifts can keep your circadian rhythm aligned for better quality sleep during summer. But that also means not relying on sleeping in on weekends to “catch up” because going to bed and waking up at the same time consistently helps train your circadian rhythm.

Get everything you need to know about summer sleep from researchers who’ve studied what happens to sleep during this important time of year.

The missing macronutrient that could help you sleep better

Making a change in your diet could help you sleep, and we’re not talking about a magnesium or melatonin supplement. Increasing your dietary fiber offers a variety of benefits:

• Enhanced gut-brain axis communication
• Improved neurotransmitter production
• Reduced inflammation
• Vagus nerve stimulation
• Reduced nighttime hunger

And while you’re making this important change to your diet, consider eliminating some of the nutritional choices that sabotage your sleep, such as high sugar intake (not needed for replenishing fast carbs during training), late-in-the-day caffeine intake, and regularly consuming foods with low nutritional value.

Take a step toward better sleep by learning just how much fiber you need for quality sleep and the necessary dietary changes that could transform how well you rest.

Why sleep won’t come easy after a hard day of training

After a long bike ride or especially hard run session, you might feel like you could sleep for days. But then you turn off the lights and your seemingly fatigued body just won’t nod off.

Even when you time your training sessions to avoid intense training shortly before bed, you might experience this phenomenon. There are physiological reasons for it, such as the fact that training warms up your core body temperature, while sleep is triggered by a cooling of the body’s internal temperature.

Understanding what’s going on in the body after a hard day of training can help you build habits that reduce the impact you experience on your sleep. Former pro triathlete and physical therapist Jennie Hansen explains.

7 foods to help you sleep better

Some foods offer energy for training, while others provide the micronutrients your body needs to rest, recover, and restore its systems. Just like you fuel your training sessions, you should fuel for sleep.

Some foods you might consider adding or adding more of to your diet include:

• Spinach
• Nutritional yeast
• Hummus
• Almond butter
• Cherries
• Kiwi
• Organic corn

Learn why these foods are valuable and some creative ways to include them in your diet.

Yoga poses that aid in a good night’s sleep

Although triathlon training wears you out, it isn’t necessarily the best exercise for restful sleep, which probably feels like an oxymoron. For better sleep, yoga is the way to go. Plus, you’ll gently stretch and strengthen your muscles along the way for better mobility and power.

You don’t need to become a full-on yogi to gain sleep benefits from the practice. Integrating a few moves after your cardio training or shortly before bed could hold the key to better rest.

Habits that prepare the body and mind for sleep

Your daily habits impact the duration and quality of your sleep. So if you’re struggling with falling asleep and staying asleep, you should review those daily habits, such as completing your hardest workout six to eight hours before bedtime and eating dinner at least three hours before you plan to sleep.

Set your thermostat for sleep, enjoy a relaxing pre-bed snack routine, and train your circadian rhythms with routines that support restorative sleep during even your heaviest training periods.