The Skinny on Running & Sleep

We all know I am really bad about getting up in the morning. I HAD to get up early today to go swim because I knew I wouldn't have time for all my workouts tonight. This required a million alarms, lights getting turned on and a fiance ripping the covers off the bed, telling me to get my butt up. But the good news is--I DID  IT, I got up at 5:45 and got my swim in before work. (Don't worry, I made sure to get my triple shot immediately after leaving gym). I know I know, there's so many of you out there that thrive off of morning workouts and getting up early. There is also something else that I know, I really should go to bed earlier. This would make the whole morning thing, a LOT easier.


Runner's world published an article yesterday entitled "Later Bedtime Linked To Weight Gain". It's a short and sweet article about how staying up later pretty much means you are going to snack more (truth) which will in turn lead to weight gain.

It's so simple and makes a ton of sense but yet we still stay up late and we still snack later than we should. I have no issue admitting I am guilty of this. My bedtime ranges anywhere from 9 P.M.-1 A.M. (usually between 10:30-11:30). Because I am not good about getting up in the morning, my workouts get pushed to late afternoon/evening when I also need to make dinner, do laundry and household things, as well as study. Example, last night I finished my bike trainer ride at 9 P.M., after stretching, a snack, a shower and getting ready for bed I was finally reading in bed by 10:15 and maybe was asleep by 11:30.

Right now I am reading a few different books, some of them are training related and emphasize morning workouts. I'm going to try to be better about this, but it will mean some schedule adjustments. First and foremost it means getting to bed earlier, which will force me to get up earlier to get my workouts in so I am not finishing them so late. The biggest thing about doing morning workouts, if you get it done early it will be less of an issue if something comes up and you can't get your workout in later....less missed workouts is a big deal!

Runner's World posted an article a few weeks ago "7 Ways Runners Can Get Better Sleep", again it is simple information but something to try and be better about. Here are the 7 things, you can read a little more about each in the article; and why each will help you.

Simple little things can make a big difference; making a pre-bed routine, not eating too close to bedtime, keeping the bedroom clutter free, massage, meditation, and even nookie ;)

A few ways sleep affects your running (Source)

1. The body repairs itself while you sleep: "General protein synthesis, cell growth and division, and tissue repair and growth take place during all four stages of sleep, but mainly during slow-wave delta sleep."

2. Loss of sleep can weaken your immune system. Don't want to get sick before a race after months of training, do you?

3. Sleep deprivation can make running harder

4. Sleep deprivation can lengthen the recovery process

5. Sleep can improve your thermoregulatory system: Adequate sleep can actually help you be more efficient in extreme temperatures. Lord knows we all wish we could handle running in this summer heat better!

So basically staying up late can contribute to weight gain, and poor performance....I think it's time to try this whole "morning" thing :) I HAVE been trying to be better about not snacking as late (Unless it's right after a workout), but that darn bag of smarties in my bedside table isn't going to eat itself. Once it's gone I'll try? Maybe?

Do you go to bed at same time every night?

For you early risers out there, what's some advice you have?

Have you noticed a correlation between your weight and sleep habits?

Any other chronic snack-eaters out there like me?