Sleepy run || Deep sleep runner

Few studies have assessed the effect of acute sleep enhancement on athletic performance, with preliminary evidence showing positive benefits for strategies such as sleep hygiene.  Sleep releases growth hormones

Sleep allows your heart to rest

Sleep can strengthen the immune system

Sleep (may) improve endurance

Tips for developing good sleep habit. Establish a sleep schedule: Routines can make every part of life easier, including sleep. If you go to bed and wake up at approximately the same time each day, your body will likely establish a set circadian rhythm. You will have an easier time falling asleep at night and less wakings during the night, both of which promote quality sleep. Eliminate caffeine later in the day: Caffeine is a stimulant – it makes you more alert. Alertness is exactly what you want at your morning meeting, but not what you want when you are trying to fall asleep at night. Caffeine lingers in your system for several hours after consumption, so you may want to avoid consuming caffeine anytime in the afternoon or evening. Eat sleep-inducing foods: According to a review published in Nutrients, certain foods can help you fall asleep faster and stay asleep throughout the night. Carbohydrates, tryptophan-rich protein (such as milk, cheese, poultry, pumpkin seeds, and beans), tart cherries, and magnesium-rich foods all promote better sleep quality. Reduce blue light one hour before bed. Research shows that blue light – such as that from your smartphone – can disrupt circadian rhythms. You can use blue-light-blocking glasses; however, the most effective method is to turn off all devices for approximately one hour before bedtime. 

Use a white noise machine. White noise is not just for infants! While the research is mixed, many people report that light white noise helps them fall asleep. Avoid situations that present ongoing risks to sleep; promote positive habitual sleep behaviour.

Thanks for listening, thank you for your time. If you enjoyed the episode, share the show give it a like. My name is Heiko, God bless you and remember… take it easy.

What does this mean for your running? 

Here some useful links.Your “how to do it” run streak Run 365 Days: Your 365 Day Run Streak

Brain Training For Runners': Your Mental Guide To Better Running.

Improve your discipline Accountability Coach.

Add swimming to your run Become a better swimmer.

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