Sleep's Impact On Race Day Performance

Sleep is an essential part of race preparation, but does it matter if you don't get enough shut-eye the night before a big event? The consensus is that the rest you get in the lead-up to race day is just as important as the night before. While a lack of sleep may not affect your performance, it can make the race feel harder. So, if you're an athlete, it's crucial to develop a consistent sleep schedule and a relaxing bedtime routine to ensure you're well-rested and ready to take on the competition.

The importance of sleep before race day is a myth

Sleep is often touted as a crucial factor in athletic performance, with the common belief that a good night's rest before a big race is essential for optimal results. However, this idea may be nothing more than a myth, as recent research and personal accounts suggest that pre-race sleep may not be as influential as once thought.

The "Two-Nights Rule"

The "two-nights rule" is a concept that has gained traction among athletes, particularly long-distance runners and triathletes. This rule suggests that getting a good night's sleep two nights before a race is more important than sleeping the night before. While some believe this to be nonsense, there may be some truth to this idea, both psychologically and metabolically.

The Psychological Aspect

The belief in the "two-nights rule" can actually reduce pre-race anxiety. Athletes who subscribe to this idea worry less about getting adequate sleep the night before their event. With less worry and more confidence, they may perform better, knowing they got a good night's rest two nights prior.

The Metabolic Explanation

A study published in The Lancet in October 1999 by Spiegel, Leproult, and Van Cauter found that sleep deprivation negatively impacted carbohydrate metabolism. Specifically, poor glucose conversion to energy could affect athletic performance. Additionally, lower thyrotropin concentrations resulted in reduced levels of thyroxine, which is responsible for oxygen consumption and cell and tissue metabolism.

The Science Behind It

While the "two-nights rule" remains a controversial topic, scientific research supports the notion that sleep before a race is not as crucial as once believed. A review by Thomas Reilly and Ben Edwards of the Research Institute for Sport and Exercise Sciences analysed various studies on sleep and performance. They found that while mental cognition was impaired after a night of poor sleep, physiological markers of endurance performance remained stable. Specifically, leg strength, fatigue resistance, and oxygen demand were all unaffected by a single night of inadequate sleep.

In another study, Dutch researchers tested the impact of sleep deprivation on performance by comparing a control group with a group that was sleep-deprived. Surprisingly, the sleep-deprived group performed almost identically to the control group in a 20-minute cycling time trial, suggesting that one night of poor sleep does not significantly impact athletic performance.

So, is the importance of sleep before race day a myth? The research and personal accounts of athletes suggest that it may be. While getting adequate sleep is essential for overall health and performance, one night of poor sleep before a race does not seem to significantly impact an athlete's endurance or performance. The "two-nights rule" may hold some truth, as getting quality sleep two nights before a race can help reduce pre-race jitters and ensure the body has sufficient recovery time. However, the idea that sleep the night before a race is crucial for performance may be overstated.

Pre-race nerves can contribute to better performance

Pre-race nerves are a natural part of racing, and they can even contribute to better performance. This is because the adrenaline and excitement from pre-race jitters can help athletes feel more focused and perform better.

Pre-race jitters are characterised by feelings of excitement, being physically up and alert, clear thinking, and feeling ready to tackle challenges. These jitters are helpful and are considered a natural physical way for the body to prepare for the race.

On the other hand, performance anxiety is a reaction to stress or fear about the event, which can cause excess tension. This type of anxiety can cause athletes to tense up, worry about their performance, and ultimately underperform.

To channel pre-race jitters into positive energy, athletes can remind themselves that these jitters are their body's way of preparing for action. They can also visualise themselves executing the race according to plan, focus on the success of their performance rather than worrying about failure, and give themselves a pep talk with statements of confidence.

Additionally, getting quality sleep in the weeks leading up to race day is crucial for performance. Developing a relaxing bedtime routine, such as taking a warm shower or bath and practising deep breathing exercises, can help improve sleep quality. Maintaining a consistent sleep pattern and creating a comfortable sleeping environment are also important for optimal rest.

How to handle pre-race jitters

It's natural to feel nervous before a race. In fact, it's healthy and can even make you go faster! However, if you get nervous too early, it can also make you slower. Here are some tips to help you manage those pre-race jitters:

Visualise Success

Take a few moments to imagine that you have achieved your goal. Picture yourself crossing the finish line and hold that mental picture in your head, conjuring as much detail as you can. Building mental familiarity with the race in this way can help you relax and even boost your performance. Envisioning yourself running well can create neural patterns in the brain that almost match those created when you run, helping to imprint the skills into your brain and train your muscles.

Think Positively

When nerves set in, fear can throw off your pacing, make you doubt your strategy and mess with your energy management. You can manage your anxiety by thinking confidently. Prepare mantras that you can repeat to yourself, such as "I'm strong, I'm fast, my speed will last".

Be Superstitious

Sticking to a routine on race day can help keep your anxiety at bay. Eat only what you tested in training, for example, and if you have 'lucky' shoelaces, use them. Superstitious behaviours can help calm your mind.

Thank Your Body

When you get those fluttery, nauseous, anxious feelings, recognise and validate them. Thank your body for getting them. Your body and mind know that this is going to be hard, it's going to be uncomfortable, and you really care about doing well. Take five deep breaths, roll your neck and reframe the situation. You are about to start the work and you are grateful for the opportunity to have a healthy and strong body that is ready and willing to do the work.

Plan and Prepare

The best way to beat pre-race anxiety is to organise and lay out everything you need for race day the night before. This way, you don't have to think or stress about anything the next morning. Visualising yourself on the course is a great way to get motivated, feel centred and prepare yourself for the day ahead.

How to create a bedtime routine

Sleep is essential for athletes, and a good bedtime routine can improve performance. Here are some tips to create a bedtime routine to enhance your sleep quality and, in turn, your athletic performance:

Wind Down with Mindfulness

Engage in practices like deep breathing, progressive muscle relaxation, or gentle stretching to ease your body and mind into a restful state before bedtime. Visualization exercises, meditation, and guided imagery are also great tools to calm the mind and enhance sleep quality. These techniques can help you mentally decompress, reduce stress, and set a positive tone for the following day.

Optimal Nutrition Before Sleep

Focus on consuming a mix of protein and carbohydrates in your evening meals. Nutrients like tryptophan (found in turkey and dairy) and magnesium aid relaxation and muscle recovery, contributing to a night of more restorative sleep. Consume a light, nutrient-dense snack to support your body's natural repair processes during sleep without overloading your digestive system.

Proper Hydration Strategies

Stay adequately hydrated throughout the day, but be mindful of your fluid intake closer to bedtime to avoid disrupting your sleep with frequent bathroom trips. Consume water-rich foods and adjust your fluid intake based on your training intensity and weather conditions.

Technology Detox

Limit your exposure to electronic devices and blue light before bedtime, as this can interfere with your body's natural melatonin production. Instead, create a routine that includes activities like reading, stretching, or gentle yoga to signal to your body that it's time to wind down.

Consistent Sleep Schedule

Go to bed and wake up at the same time every day to reinforce your body's natural sleep-wake cycle. This will enhance the quality of your sleep and improve your overall well-being and athletic performance.

Create a Relaxing Bedroom Environment

Ensure your bedroom is dark, cool, and quiet. Remove electronic devices, and if you're travelling or sharing a room, bring a sleeping mask and earplugs to create an optimal sleep environment.

Additional Tips:

• Exercise during the day to tire your body out.
• Refrain from caffeinated foods or drinks before bed.
• Take steps to clear your head before bedtime, such as breathing exercises, listening to music, or reading.
• Expose yourself to bright sunlight in the morning to regulate your body's internal clock.
• Avoid overtraining, and schedule workouts earlier in the day.
• If you can't fall asleep within 20 minutes, get out of bed and engage in a relaxing activity until you feel tired.
• Plan your race day in advance to avoid last-minute stress.
• Experiment with different sleep strategies to find what works best for you.

Remember, quality sleep is just as important as your training regimen, so make sure you prioritize it!

The effect of sleep on athletic performance

Sleep is an important consideration for athletes, and the night before a race is often when nerves are highest, and sleep is most elusive. However, the impact of sleep on performance is a complex issue, and the night before a race is not the only time sleep should be considered.

Experts recommend that adults get 7-9 hours of sleep per night. For athletes, this is important in the lead-up to a race, and a consistent sleep pattern is beneficial. This means going to bed and waking up at the same time each day, with no more than a two-hour variation in sleep and wake times.

The 'two-nights rule'

There is a belief among athletes, particularly long-distance runners and triathletes, that sleep two nights before race day has a greater impact on performance than sleep the night before. This idea has been labelled the 'two-nights rule'. While there is some anecdotal and scientific evidence to support this, it is not conclusive, and more research is needed.

Sleep and athletic performance

Research has shown that a lack of sleep can affect reaction time, which would impact sprinters more than long-distance runners. However, one study found that while mental cognition was reduced after a night of poor sleep, physiological markers of endurance performance remained stable. Leg strength, fatigue resistance, and oxygen demand were all unaffected by one night of poor sleep.

Another study found that sleep-deprived subjects rated their perceived efforts higher, suggesting that while the body may be physically capable of performing well, the brain and nervous system are affected by a lack of sleep, leading to increased nervousness and negative thinking.

Strategies for better sleep

To improve sleep before a race, athletes can employ various strategies:

• Create a bedtime routine or ritual, such as a warm shower or bath, gentle stretching, deep breathing exercises, or listening to relaxing music.
• Avoid blue light from electronic devices, and put them away at least an hour before bedtime.
• Keep the bedroom cool, dark, and quiet.
• Be consistent with your sleep schedule, and consider "banking" sleep by sleeping more in the nights leading up to the race.
• Avoid caffeine and alcohol, which can disrupt sleep and cause dehydration.
• Develop a pre-sleep relaxation routine, such as meditation or deep breathing.
• Be mindful of your sleep environment, especially when travelling for races.

Frequently asked questions