Goodnight, sleep tight: how much sleep is right?

Image by Tambako the Jaguar via Flickr

Sleep requirements vary widely amongst runners — NYC Marathon champ Paula Radcliffe sleeps for nearly half the day (nine hours per night plus a two-hour nap), while ultramarathoner Dean Karnazes swears by a mere four hours. Two talented runners, two very different sleeping philosophies — which one is better?

There’s no “magic” number, but if you’re training at a high intensity (lots of miles, speed workouts, etc.) it’s probably safe to assume that you’ll need more sleep than the average person. While you’ll physically be capable of running for the same distance or speed if you’re a bit sleep-deprived, your mental state may affect your performance. Lack of sleep can cause anxiety, irritability, and lack of motivation, making it really tough to stick to your training schedule. Even mild sleep deprivation can compromise your immune system and lead to weight gain. When you sleep for less than 6 hours, a hormone that regulate appetite (leptin) isn’t released in the same quantities. Result? You crave carbs and comfort foods. It’s true that runners need carbohydrates, but you’re less likely to make good nutritional decisions if you’re groggy and cranky.

Sleep is often the forgotten aspect of training – possibly because it’s hard to market. Gatorade reminds us to hydrate properly, Clif bar offers up fueling options, and there are dozens of companies that sell running shoes, but since no company can provide a solid night’s sleep it can be easy to forget how crucial rest is to training. But what constitutes a “solid night’s sleep”? Will one night of insomnia ruin your race performance? Is it possible to sleep too much? Read on to see what we at Running Shorts have to say about catching Z’s.

Megan: On average I try to get between 6.5 and 8 hours of sleep per night. Lately I’ve been leaning towards the lower end and while I don’t think my training has suffered much, I definitely notice a difference in my mood. When I’m sleep deprived, I’m apt to have a more negative attitude when it comes to running. My own crankiness combined with winter’s colder temps and less sunlight does not make for very good training! On the other hand, when I’m sleeping more, I find it much easier to wake up excited about an early morning run – even if the sun hasn’t risen yet.

I’ve definitely experienced my fair share of pre-race insomnia. With most events starting in the wee hours of the morning, it can be near impossible to get a good night’s rest. That’s why I try to follow the “night before the night before” rule. By focusing on sleeping well two nights before the race, I take some of the pressure off myself to have the perfect pre-race routine. And I’ve found that the effects of sleep are cumulative – just like one run or meal won’t make or break your race, one night of sleep isn’t going to make that much of a difference. Sometimes a little less sleep the night before a race can make me more focused. When I clock more than nine hours of shut-eye, I tend to get groggy – definitely not something I want to feel on the starting line!

Matt: I’ve never noticed an adverse effect on my training or a race after a poor night’s sleep.  To me, it feels like once my body gets moving, the fight-or-flight response takes over and I completely forget that I’m supposed to be tired.  Studies have shown that the amount of sleep the night before a race has little to do with performance, and I’ve found that just knowing this helps me to stress less about those quickly-climbing alarm clock digits the night before a race.  I still have some trouble falling asleep due to sheer excitement, but the stress of worrying about my lack of sleep no longer affects my eventual ability to log in a few solid hours before the race.

But even though a single night’s sleep is of no concern, it’s undeniable that prolonged lack of sleep inhibits the body’s ability to recover from tough workouts.  Back in college when I was focused on heavy lifting and gaining muscle mass, a good night’s sleep and a midday nap were considered absolute musts by everyone I consulted.  If you’re a casual runner who does the same, slow, three-mile loop every day, then sleep probably isn’t a huge factor, but if you’re constantly tearing down your muscles with track workouts, hill repeats, or strength training, you had better give those babies plenty of beauty rest.

Personally, I sleep almost eight hours every night.  I’d love to get by on less than this, and I believe that a lot of our perceived need for sleep beyond about six hours is the result of conditioning and inertia.  So far though, I’ve been unable to break the habit, and until I do, I’ll continue to envy guys like Dean Karnazes who subsist on four hours per night and make the most of their time.  Think about it: Just one hour less sleep per night for a year gives you 365 extra waking hours.  If you figure about 16 waking hours is a typical day, that’s over three extra weeks per year!  What busy runner couldn’t use that kind of time?