Sleep to Keep Fit

1. STICK TO YOUR MORNING ROUTINE
Your body clock will wake up at about the same time every day, and then give yourself some ‘time out time’ in the evenings to wind down before bed. If you aren’t getting enough sleep during the week, you start building up a sleep debt. But sleeping in too late on Saturday and Sunday can make you feel jet lagged. “Your brain doesn’t have a different biological clock for weekdays and weekends,” says Dr Bartlett.

2. PRIORITISE
Don’t miss your bedtime. Sure, there are occasionally sick kids or last-minute deadlines to deal with. But these are unavoidable interferences – updating your Facebook page isn’t.

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3. SET THE SCENE
Keep your bedroom dark, cool and quiet. Get black-out window shades, keep the temperature between 18 and 20°C, and avoid using a TV, laptop or iPhone, which can prevent you falling asleep, within 30 minutes of your bedtime.

4. WATCH THE CAFFEINE
A cup of coffee is a fine morning ritual, but chugging Red Bulls to get through the afternoon can keep you up at night. Avoid caffeine after 2pm, says Dr Bartlett.

5. DON’T EXERCISE TOO LATE
Can’t exercise in the morning? Then try to get it in between 5pm and 7pm. Exercising within three hours of your bedtime can cause insomnia.

6. SET REALISTIC GOALS
If you have a newborn, it may not be the time to go for an ambitious PB. Scale back your expectations so they reflect your circumstances. Remember, he’ll grow up eventually.

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7. ADJUST FOR YOUR TRAINING
If you are logging more kilometres and getting up earlier to squeeze in the extra training, make sure you go to bed earlier, too. If you’re feeling excessively sleepy during the day and your energy levels fade, it might be an indication that you’re not getting enough shut-eye, says Dr Bartlett.

8. TAKE A NAP
A 10 to 15 minute nap can boost energy levels. If possible, take a short nap before 3pm to make sure you will be ready to sleep again at bedtime.

Runner’s World Australia & New Zealand is a magazine (and website) that informs, advises, and motivates runners of all ages and abilities. Visit us at runnersworldonline.com.au