Tuesday, July 2, 2013

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?





23 comments:

  1. I'm also trying to snack less. It helps me to take out a small portion and then put the snack back in the pantry- like Chex Mix or something. I can't just sit down with the whole bag, but it's better when I pour a bit out onto a napkin or something.

    Thanks for the post on sleeping- that makes me feel a little better about sleeping in today. I'm training for a full right now and beginning to realize just how much sleep I need for it. Definitely gotta get the 7-8 hours.

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  2. I don't have a problem with late night snacking but lately with it being summer and daylight longer we end up eating dinner later of an evening.
    I don't get enough sleep or to bed early enough ever and wish I could change that.
    Really need to get in habit of getting up and getting workout out of the way of a morning before the heat sets in and the day gets crazy with work kids and life.

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    Replies
    1. I'm TRYING to get in the habit Shelley, its hard!! :) We can do it together!

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  3. I turn off my phone around 8:45-9pm and try and get off the internet beforehand so that I can just focus on getting to bed. I know if I stay on twitter for hours on end I'll never make it to bed on time. I also know the later I stay up, the more I eat but that def makes sense. I do eat more in the morning though (if I eat breakfast at 5:30, no way lunch is happening at noon.).

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    1. I need to start 'unplugging' before bed, seriously! EEK!

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  4. I definitely have the same sleeping schedule of going to bed at around 11 P.M. and waking up at about 7:30. My body is SO used to getting up at like 5:00 to workout from being at school, so I don't really have a problem getting up early. I haven't had to do so in a while, but I can tell you... The more you do it, the easier it gets EVERY single day. Also, laying out running clothes and giving yourself a nice schedule gives your mind a bit of "ease" so you can get to sleep easier. I definitely notice the days/weeks I don't get sleep leave me EXTREMELY grabby and I lack energy to do... Well, anything. Haha!

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  5. I tend to be an early riser and was definitely one during the school year. I found that if I force myself to wake up early (4:30 or 5:00 am)for a few days, I naturally start to fall asleep around 8 or 9pm and struggle to stay awake much later. That makes it so much easier to go to bed early and then easier to wake up early!

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    1. I'm hoping that after doing it for a few days/weeks my body will just adjust! Fingers crossed!

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  6. We sound very alike in the sleep department.. I have a hard time getting all the things done I need to before going to bed. Also my work schedule being crazy makes it hard to get a good routine. if I get home at 10-10:30 It takes me a bit to settle down and then I probably have to get up early the next day and it's a vicious cycle. I wish I got more sleep!

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    1. When I was working at the restaurant all the time a sleep schedule was next to impossible. Some nights I got home at 9 and some nights after midnight..and always needed time to "unwind" before bed....so happy to be away from that now. Hopefully that will make it easier for me to get into a better schedule!

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  7. Love this post!
    I've heard Jillian Michaels say many times that sleep is even more important that a workout most days and that she'll choose sleep if she has to choose one in order to get at least 7 hours in before starting a busy day.
    I also know that there's nothing wrong with working out in the afternoon or evening, IF that's what works best for YOU. The best time to workout out is about the same time every day :)

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    1. I've gotten good at working out in the evenings, and pretty consistent with it (which you are 100% right, is best to try and do same time!). I'm hoping to get into a routine of doing at least SOMETHING in the morning to get me out of bed sooner, and more awake!

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  8. I go to bed pretty well at the same time every night :) I'm also an early riser but I typically only workout in the afternoon with the exception of weekends.

    I used to be a crazy snacker. Snacking ALL THE TIME non-stop. Mostly junk.

    How times change things :)

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    Replies
    1. Things def. change! Look how far you have come...such an inspiration!

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  9. I am trying to not only snack less, but snack healthier when I do. I attempt to go to bed around the same time every night, but I know it is not enough sleep and I need more!

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    1. you are so right...healthy snacks vs just snacks! Need to work on that as well...I'm pretty good about it but I know I could be better!

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  10. I'm not a morning runner either. I wake up pretty early, anytime between 6:30 and 7:30, just because I can't sleep anymore. I waste so much time in the morning doing nothing... and I love it. I'll wait till later morning, noon or evening to do my run.

    I love snacking. Thankfully I'm at work most days, and can't snack on the job. But my boyfriend and I are definitely late night snackers. Good thing we run!

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    1. We're a lot a alike! OMG John and I are BOTH night time snackers... makes it hard when we both do it, I'll be like " no I'm not hungry" to.... oh that looks good!

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  11. Lmao once you are a mom, sleep is inconsequential. I do believe late workouts stimulate me too much so morning workouts help me time my day's events better. But some (mom) once told me it takes two weeks for your body to get used to a new routine. She happened to be a running mom who often chooses the 4:00 hour to get her workouts in before her busy day. That's a little nuts, but I agree with the two week rule. I'm sure part of your problem is that your days are random so you could not commit to two weeks straight of 6:00 workouts. But if you could, I think it would align the rest of your day & eating habits. Good post! Got me thinking...

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  12. I am sitting here at 12.30am (Germany) as I am reading this after just snacking on some dark chocolate - I can totally relate to that. Haha.

    Do you go to bed at same time every night? No, it varies between 10.30am - 1.30am

    Have you noticed a correlation between your weight and sleep habits? Not really.

    Any other chronic snack-eaters out there like me? YES!

    On that note, I am turning my laptop off.

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  13. Yikes on the snacking and staying up later thing. Guilty! Good for you on getting up early and getting that swim in girl!

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  14. I need my sleep! I am serious when I say that if I have more than one or two nights of unsettled sleep, my entire personality changes... and not for the better! HA Great tips, thank you!

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  15. OMG, I've had trouble falling asleep, my entire life. Once I'm asleep, I can sleep for 12+ hours straight, it's just getting to sleep that troubles me.

    I used to take Benedryl, but that quit working, so I've been taking 5mg of Melatonin, which is all natural and non-addictive, and it really helps.

    I'll never be a morning person, I've accepted that.

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