Sleepy Running


Over the past year I have focused on improving training with less running, more strength and more cross training and improving nutrition. I am seeing huge gains from these two but the one area that still fights me is sleep! I've always been one for poor sleep and needing my sleep. This was overly apparent when I had to work nights and would walk around like a zombie on no sleep for the 2-3 day stretch of night shifts. I knew my sleep wasn't great but then I got my Fitbit in August and it only proved my point...

Look at all that restless blue and wake up pink!

Last week I had my yearly appointment with my endocrinologist and we discussed my sleep and how It wasn't great but no worse than usual. I also told him how some afternoons I'd barely function due to fatigue. I know my poor sleep is affecting all aspects of my life but how do we fix it? We discussed decreasing my thyroid meds but that would have negative impacts on other things so decided not to.

Most people need 7-9 hours of sleep per night and many people say even more for endurance athletes, ugh! Sleep deprivation can increase perceived exertion, decrease recovery and mess with thermoregulation. What can we do...
  • Reduce caffeine: Only coffee in the morning, no matter how tired I avoid it after about 10am
  • Go to bed at the same time: Yep, between 9 and 9:30 on weeknights and usually by 10 on weekends, we are crazy party animals!
  • Avoid sleep medications: I have never taken anything.
  • Don't hit snooze! Oops! I am guilty of this and know I need to stop.
  • Limit screen time before bed: I could be better, we usually watch TV while relaxing on the couch before heading to bed
  • Limit alcohol: I have wine sometimes but not too much.
  • Good sleep environment: I think so, but I need a new pillow! 
My next training tool will be sleep, I'm hoping with my new work schedule and ability to sleep a little later that it will improve. What are your tricks to good sleep?

Comments

  1. cherelliMarch 23, 2016 at 4:09 PM

    This lady has an interesting ebook on sleep....http://www.thepaleomom.com/2016/03/sleep-and-disease-risk-scarier-than-zombies.html....my hubby has downloaded it as he has troubles sleeping through the night....

    ReplyDelete
  2. Pamela FrostMarch 24, 2016 at 8:23 AM

    I am now using essential oils to help me sleep. I need to use a sleeping pill (over the counter) and I cut it in half, to help me sleep through the night and it doesn't leave me groggy. But I also started to use a difusser next to my bed with water and the oils in it. I use the Breathe oil which keeps my sinuses clear and it appears to be helping!

    ReplyDelete
  3. Amy WMarch 24, 2016 at 3:21 PM

    Uff... that is a rough stretch of sleep for you! I would be scared to track my sleep currently as our baby is still up to nurse a couple times per night. Sleep and rest are SO important to marathon training! Pretty sure my lack of sleep is the main reason I pick up colds/flu/etc.

    Reading a book before bed (like a real book, no screens, like you said!) and going to bed early help me to get more sleep. When I know I will be up a couple times, going to bed early helps me to bank a little extra sleep before the 1st wake-up happens. It's a theory anyways :)
    Amy @ http://www.livinglifetruth.com/

    ReplyDelete
    Replies
    1. Coach JenMarch 25, 2016 at 10:23 AM

      Babies make sleep tough! I really do need to try reading before bed.

      Delete

Post a Comment

Popular posts from this blog

GoMacro Thrive Review and Giveaway!

Image
All runners know that post marathon week(s) are filled with the fight to keep eating healthy yet indulge a little. I try to carry healthy snacks wherever I go to avoid the munchies. Needing gluten free makes finding healthy foods quick even tougher. I have my go to foods but love finding new options with such variety. I think my only complaint is the carb to protein ratio which for each bar is 3 or 4:1. I prefer a snack more along the 2:1 carb to protein ratio. To help this I add a few extra nuts to the bars when I have them for a snack, problem solved! Like all GoMacro products, Thrive are USDA-Certified Organic, Non-GMO Project Verified, Kosher, Gluten-Free certified, 100% Vegan, and soy-free. Thrive is currently available to purchase online and will become available to Whole Foods this month! GoMacro is offering 30% off to all my readers with code Thrive30 for online purchases Here The Thrive Bars come in 6 flavors: Caramel Coconut, Chocolate Peanut Butter Chip, Blueberry ...
Read more

Friday Thoughts: PB Cake & a Giveaway

Image
This post is going to match my mind lately as it races from thing to thing… I’m sitting here post-holiday craziness, on the verge of vacation and ready to go! Bell Plantation Peanut Butter Single Serve Cake (Gluten Free) 2 tbsp PB2 1 tsbp water 1 tbsp Almond milk 2 tbsp applesauce ½ tsp baking powder 2 tbsp coconut flour 1 tbsp raisins or choc chips Mix all together and microwave bowl and cook for 2 minutes. And guess what I got so excited after I mixed it up, I never even took a picture of my yummy creation! Any fun snacks you’ve been eating lately? So what else is going through my mind today…This weather sucks and I continue to stalk the forecast for Dopey! Guess what we get on Monday, -50 wind chills!! I thought last weekend was bad, yikes! I can’t wait to be in sun and warmth, I see people complaining about running in upper 70s but I figure I’m not racing so I plan to have fun, enjoy the weather and be happy being warm! Now on top of this we are ...
Read more

Bring on the salt!

Image
Well that was interesting! Over the past few months (okay years actually) I've had issues with tachycardia and becoming lightheaded, sweating and nearly passing out. This seems to be getting worse so I finally gave in last Friday and saw a doctor, yes despite working in medicine I avoid obtaining healthcare for myself!  After some routine labs (all normal) which showed I am no longer anemic and my thyroid is finally at a good level, yay that doesn't happen often, got to love hypothyroid I was referred to a cardiologist. The appointment started as normal...EKG, orthostatic blood pressures which are low as always and a pulse of 50....and now wait for the doctor. Enter the doctor and we run through symptoms, history, etc including my eating patterns and I mention I run and workout most days. We talk more he gives me his possible diagnosis ideas and starts to set up further tests as I ask "will there be any issue running?" And now it gets interesting... "W...
Read more