The 1 Thing I’ve Changed to Improve My Sleep
How cutting back has allowed me to get ahead
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I’ve always been very bad at recovery.
In high school and college when I was trying to run fast, I always had to work harder in training than they did because I was always playing catch up. They could bounce back from workouts and long runs much, much quicker than I did.
I never really understood how I could improve how I recovered from training - as if it was something that was out of my control. I always just thought it was just who I am. I’ll always be bad at it.
As I continue to get older and into my late 30s (yikes, I just turned 39 yesterday) I now recognize what my issue most likely was: bad sleep habits.
Why Sleep is Important
Sleep is the foundation for how we recharge and recover. Without the proper and adequate amount of sleep, our bodies are not able to repair the “damage” of distance running that we’re putting it through.
How to Improve Quality
Quality sleep happens when you set yourself up for success. Just like having a good running workout, in which you’ve prepped the course, your watch is charged, and you know your paces, having good sleep starts with knowing what you need.
Personally, I’ve had success with following these tactics that help me fall asleep quicker:
- Stay off the phone at night/no phones near the bed
- Nighttime tea
- Limit caffeine to prior to noon
- Have work/coaching/running bags packed the night before
- Make sure I am getting 7.5-8 hours (last night’s sleep affects tomorrow’s sleep)
What Negatively Effects Sleep
I do not know everything that affects my nightly sleep, but I do know one thing that absolutely has: alcohol.
I am not here to shame you out of drinking - I’d never do that. But what I’ve found is that even 2 drinks at night have profoundly and negatively affected the amount and quality of sleep I get.
How do I know? Well, for starters, I wake up feeling like crap and second, my watch confirms how I feel.
On the mornings after a drink, my sleep score is in the 50’s - while every other night, I see sleep scores above 80.
If I were you, I would try tracking your sleep over the period of 2+ weeks. Objectively, see how you feel when you get good sleep and don’t drink, then when you do, see how you feel and think of whether the extra drink or two or three was worth it.
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Friday’s Action Plan
Track your sleep, both by how you feel and with data, and see if cutting back on alcohol is right for you.
What Has My Attention:
Add Striders to Your Weekly Plan
Use your Garmin to Boost Your Workouts
Quote of the Week:
You're in control of your mind. You can decide right now to live a fit, fulfilling life.
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