Running Without Sleep - My Running Journey

Sleep can be tricky for many of us, and sometimes we can’t avoid a night with little to no rest. It can be hard to find, whether we’re up all night with old friends or waking up to feed a new baby. Some people can’t seem to fall asleep no matter how hard they try, and runners often struggle with this before a big race. A study in Behavioral Sleep Medicine found athletes sleep poorly up to four nights before a competition. Another study found 70 percent of athletes experienced poor rest the night before an event. The next morning, we face the results with questions and consequences. How can we take care of ourselves when we don’t have enough rest? Should we even be running without sleep at all? First, we need to understand what sleep does for us. Then we can understand what happens when we go without it.

Here’s Why You Need a Good Night’s Sleep

Running without sleep can affect your health. Adults need seven to nine hours of each night. Athletes might need nine to ten hours, based on what researchers are finding. The National Sleep Foundation suggests keeping a consistent resting routine for the best quality. There are four stages of sleep. The first three stages are non-REM, and the last is REM sleep. In stage one, your breathing and heart rate slow, and muscles relax. Stage two sees your temperature drop and brain activity slow. Stage three is deep sleep, crucial for repair and recovery. The heart rate and breathing changes promote cardiovascular health. Disturbed rest affects the quality and duration of each stage. So, a good routine is vital. Experts recommend:

Avoiding bright lights
Avoiding loud sounds
Keeping the bedroom cool
Avoiding electronics in bed

A good night’s rest is also essential for mental health, improving mood, and reducing depression risk. In fact, there simply is no part of health that isn’t influenced by sleep.

But Should I be Running Without Sleep?

Yes, you can still go for a run even if you didn’t get a great night’s rest. There’s never really a bad time for a workout. Exercise always positively impacts mood, energy, and sleep even after a poor night. But don’t expect stellar performance when running when you’re tired. Deprivation does some nasty stuff including the following:

Suppresses aerobic activity
Slows reaction time
Impairs concentration and judgment
Decreases heart rate variability
Decreases growth hormone
Increases cortisol and blood sugar
Decreases immune function

Poor rest habits can increase your risk of illness and injury. Research in Current Sports Medicine Reports suggests deprivation inhibits performance in endurance athletes. Muscle glycogen stores, the energy muscles use during exercise, decrease in sleep-deprived individuals. Hormones like the growth hormone, which regulates muscle growth, are also affected. Multiple nights of poor rest will crush your growth hormone responses and change your resting-waking cycle. Running without sleep will likely tire you more quickly and reduce your stamina.

What if I’m Sleep Deprived?

So, how can you make that beneficial run happen? Here are three strategies for running without sleep when you’re feeling extra tired.

Take a nap

Lack of rest definitely takes a toll on the body. If you were up all night, you will feel it on your run. Don’t feel guilty sneaking in a nap if you need it. Experts recommend them. Just don’t nap too long or too late in the day. That could inhibit your sleep in the evening and start your deprivation cycle all over again. Power nap for 20 or so minutes and then get out and run easy for 40 minutes, is good advice. As long as you’re not exhausted to the point of getting sick, a little movement might make you feel energized. Naps are only a short-term solution and you shouldn’t need them every day. Napping too often or too long is a sign that you aren’t sleeping enough at night. A.k.a. you have a sleep disorder.

Drink some caffeine

There’s nothing wrong with having a cup of coffee or energy drink as a pick-me-up, but like naps, try to avoid too much caffeine too late in the day. The actual effect caffeine will have on you varies from person to person. But caffeine, whether you’re sleep-deprived or not, can be quite the performance tool. It’s been shown to enhance sprint performance and increase muscle recruitment. For the weary, research shows it delays fatigue and reduces the perceived level of exertion. In other words, it can help you perform better even if you aren’t sleep deprived.

Dial back your training

If you find your eyelids are heavy, don’t train as much as normal. That way you can still get the benefits of exercise without pushing your body too hard. Listen to your body too. If it feels bad, stop. If you’re really not feeling it, then take the day off. Your training will not be derailed if you give yourself an extra rest day. After all, you can’t outrun bad sleeping. So, be as thoughtful about itp as you are about the rest of your training. Truly it is justs as important in the long-run (pun intended)! Make a plan, practice good sleep techniques and you should be fine. However, if you just can’t make it work, you might want to talk to your doctor.

Conclusion

Running without sleep is challenging but manageable with the right strategies. Prioritize short naps to recharge, use caffeine wisely to boost performance, and adjust your training intensity to avoid overexertion. Remember, these are short-term solutions; maintaining good sleep hygiene is crucial for long-term health and performance. Listen to your body and don’t hesitate to take rest days when needed. By being as diligent with your sleep as you are with your training, you can stay healthy and perform at your best. If issues persist, seek advice from a specially trained doctor.