Sleep Tips for Runners and Triathletes From A Sleep Expert
Quick Takeaways: Sleep Tips for Athletes
Stick to a consistent sleep/wake routine, even while traveling or racing
Aim for 7–8 hours of sleep, sleep in a cool (~68°F) dark room, and limit screen time before bed
Avoid intense exercise within 3–4 hours of bedtime, and skip caffeine/alcohol in the evening
When crossing time zones, adjust your sleep schedule gradually — about 1 hour per day, or 15–20 minutes daily starting a week out
Don't take sleep medication (even OTC melatonin) without guidance from a physician
Sleep tips for athletes are often overlooked in training plans — yet sleep may be the most underrated recovery tool available. Growing up, I (Amanda) had the privilege of having not one but two parents in the medical field related to sleep, so sleep and recovery were a big deal in our family (and of course my parents were constantly reminding me to turn off the tv and go bed so I could feel rested for my morning training sessions).
Now, as a running and triathlon coach, I give my athletes many of the same reminders my parents gave me. I sat down with my mom, Mary Hahn, a Registered Polysomnographic Technologist and Registered Respiratory Therapist, to get her expert take on sleep hygiene for athletes — including strategies for training, travel, and race day. Read on to learn sleep tips that'll help you train better, recover faster, and feel more rested heading into your next race!
Amanda: Hi Mom! Thanks for taking the time to answer a few questions.
Mom: Absolutely! I’m happy to help.
5 Sleep Strategies Every Athlete Should Follow
Amanda: Okay so I’m going to start off with a question I’ve received from some of my athletes. Basically, what are some specific strategies or steps that athletes should be mindful of while training to ensure they have restorative sleep?
Mom: As far as specific strategies or steps for maintaining a healthy sleep/wake cycle during training and racing, 5 specific tips I can give you are:
Stick to a routine if you can because our bodies like routine. This includes sleep, meals, chores, training, and other activities.
Next, practice relaxing techniques before bedtime and limit screen time. And a reminder that the blue light emitted from all electronic devices can interfere with melatonin production that is crucial for sleep regulation.
Also, sleep in a cool, dark, and quiet room. Try blackout curtains or a sleep (eye) mask. In general, room temperatures around 68 degrees fahrenheit are best for sleep. However, different people prefer warmer or cooler rooms, so adjust to your comfort.
And this one goes without saying but you need to prioritize sleep: try to get 7 to 8 hours of sleep and take brief naps if needed. Consider short naps of 20-30 minutes for recovery and to support energy levels and as a general rule, no naps after 3 pm.
Finally, as much as possible, avoid intense exercise within 3-4 hours of bedtime, particularly for long or high intensity workouts. You can do less intense exercise within 1-3 hours of bedtime, just be sure to include a proper cooldown period after your workout to allow your body to recover.
Why You Shouldn't Exercise Close to Bedtime
Amanda: I feel like I’ve heard that last point a lot. Why do you think it’s so important not to exercise close to bedtime?
Mom: In a nutshell, this allows your body to cool down, allows your heart rate and adrenaline to return to normal, and allows your body to transition to sleep.
Should Athletes Avoid Caffeine and Alcohol Before Bed?
Amanda: Got it! Okay keeping with the evening/nighttime theme, why is it recommended to avoid caffeine and alcohol in the evening?
Mom: Caffeine is a stimulant, so it can make It harder to fall asleep and cause you to wake up more. And while alcohol initially acts as a sedative, it can disrupt sleep later in the night, leading to disturbed sleep and reduced REM sleep. Both of these along with dehydration in general can disrupt sleep health so it’s best to avoid them close to bedtime.
How to Beat Jet Lag When Traveling for a Race
Amanda: Now that we’ve talked about more general sleep tips, let’s zoom in a little on specifics for athletes to keep in mind while traveling to races. Let’s say an athlete is traveling over multiple time zones to attend a race. What should they keep in mind?
Mom: If feasible, I’d suggest traveling before the race and adjusting one day per time zone. If they’re traveling across more than 3 time zones, they should gradually shift their bedtime and wake-up time to match the destination. The athlete should start adjusting their sleep schedule patterns, moving their bedtime earlier (heading east) or later (heading west) depending on the direction of travel) each day.
One approach is adjusting 1 hour or later for each of the 3 days leading up to the athlete’s departure. Another approach is starting a week before the departure to adjust the sleep schedule by 15-20 minute increments each day. These adjustments are for both bedtime and wake-up time.
Amanda: These are great suggestions for athletes traveling to races on the other side of the country and international travel too! Let’s talk a little more about sleep during travel. What suggestions do you have for athletes to improve their sleep during travel and more specifically their sleep environment?
Mom: I’d start with prioritizing comfort while traveling. Things like: familiar snacks and drinks, a travel pillow and blanket, compression socks (for circulation), noise canceling headphones or earplugs, sunglasses, a sleep mask, hydration supplements or electrolyte tablets and drinking at least 250 ml (~ 1 cup) of fluid every hour) are all recommended. In regards to food. I’d also avoid salty snacks and heavy meals before or during flights as they can cause bloating and dehydration. Instead, I’d recommend sticking to high-protein, low-sugar foods to maintain energy.
Sleep Tips for Long Flights
Amanda: What about athletes who are flying to races? Any specific sleep strategies there to promote good sleep?
Mom: Some in-flight strategies include: standing up every 2-3 hours, stretching, and walking down the aisle. Seated exercises like ankle circles, knee lifts, and shoulder rolls can help too.
Also, avoid taking long naps unless they align with nighttime at the destination. Taking short naps (20-30 minutes) if needed during the day is fine for an energy boost. The key is to avoid long naps and avoid napping after 4pm (keeping the destination time in mind). I’ve always found it helpful to set my phone and watch to the destination’s time zone too to make this easier.
And, upon arrival at the destination, try to immediately adopt the local schedule for sleep and meals. Get sunlight exposure if the timing works out.
Amanda: Lots of great tips there! I know how tough it is to stay awake at your destination when it’s bedtime back home, but I also remember it being super helpful. Would the same strategies apply for athletes returning home from a race or traveling to another time zone?
Mom: For the most part, yes. If there is enough time, apply the same strategies listed above for returning home or to another race in a different time zone. Always try to prioritize adjusting the sleep/wake schedule, mealtimes, staying hydrated, and training schedule. Being mindful of all the sleep hygiene steps is most helpful for rest, recovery and repair. And effectively managing the transition to different time zone(s) is crucial for optimal recovery in resuming training or competition. Establishing good sleep hygiene strategies and making them a priority, and allowing for proper transition to race location time zones will help in adequate rest, repair, recovery, and stress reduction.
What Are Zeitgebers? A concept athletes should know
Amanda: Anything else you’d add on sleep strategies or the topic of sleep in general?
Mom: I think it’s important to be mindful of zeitgebers (a German word for time givers), which are the environmental and internal cues that keep our circadian rhythm (the internal body clock) in sync. Environmental cues like sunlight, exercise, and eating are some examples of cues that reset your internal body clock. Our bodies have internal zeitgebers cues as well, such as the release of hormones; cortisol and melatonin that are important in maintaining our sleep wake cycle. When the external and internal zeitgebers are in sync, our body clock operates smoothly and we experience good sleep, alertness during the day, and other health benefits.
Should Athletes Take Melatonin or Sleep Medication?
Mom: As I’ve mentioned throughout, maintaining good sleep hygiene is crucial for training and racing. So, I think it can be tempting to take over the counter sleep medications if you’re not sleeping well while training or traveling. But, I’d advise not taking sleep medications, even over the counter melatonin, unless you are under a physician’s care. If you find yourself still sleep deprived after following the sleep hygiene strategies, I’d advise seeking help from a health professional.
Key Takeaways
Amanda: Wrapping it up, what are the main takeaways readers should keep in mind regarding sleep hygiene strategies and overall sleep?
Mom: In summary, it’s important to prioritize good sleep hygiene strategies and proper transition to race location time zones will help in adequate rest, repair, recovery, and stress reduction. Sleep is a biological necessity. Our bodies require healthy sleep for cognitive function, mental health, cardiovascular, cerebrovascular, and metabolic health. Hopefully this info helps more athletes sleep better and feel more rested heading into their races.
Amanda: I’m sure it will. Thanks so much for doing this, Mom. Love you!
Mom: Of course, thanks for having me!
FAQ
How much sleep do athletes need?
Athletes should aim for 7 to 8 hours of sleep per night, with brief naps of 20–30 minutes added if needed to support energy and recovery. Naps should be avoided after 3pm so they don't interfere with nighttime sleep.
Why shouldn't athletes exercise close to bedtime?
Exercising too close to bedtime keeps your heart rate and adrenaline elevated, which makes it harder for your body to cool down and transition into sleep. It's best to avoid intense exercise within 3–4 hours of bedtime; lighter exercise is okay within 1–3 hours as long as you include a proper cooldown.
Why should athletes avoid caffeine and alcohol before bed?
Caffeine is a stimulant that can make it harder to fall asleep and cause more nighttime waking. Alcohol may act as a sedative at first, but it disrupts sleep later in the night and reduces REM sleep. Both can also contribute to dehydration, which further impacts sleep quality.
How should athletes adjust their sleep schedule when traveling across time zones?
If possible, travel a day or two before the race and allow about one day of adjustment per time zone crossed. For trips spanning more than 3 time zones, gradually shift bedtime and wake time — either by 1 hour per day for the 3 days before departure, or by 15–20 minutes per day starting a week out.
What should athletes do to sleep better during flights?
Prioritize comfort with a travel pillow, blanket, compression socks, noise-canceling headphones or earplugs, and a sleep mask. Stay hydrated (about 1 cup of fluid per hour), avoid salty or heavy foods, stand and stretch every 2–3 hours, and avoid long naps unless they align with nighttime at your destination.
Is it safe for athletes to take melatonin or other sleep aids?
It's best to avoid over-the-counter sleep medications, including melatonin, unless you're under a physician's care. If sleep issues persist after following good sleep hygiene practices, consult a healthcare professional.
What are zeitgebers, and why do they matter for athletes?
Zeitgebers are environmental and internal cues — like sunlight, exercise, eating, and hormone release — that keep your circadian rhythm in sync. When these cues are aligned, athletes experience better sleep quality, more daytime alertness, and improved overall recovery.