Sleep is an essential part of preparing for any physical activity. This also applies to the time immediately before a running competition. Indeed, optimal performance is not only influenced by training and nutrition, but also to a large extent by sufficient and high-quality sleep. In this article, we look at why sleep is so important, how many hours are ideally needed, whether there is such a thing as too much sleep and how critical the quality of sleep is, especially the night before a competition.
Why is it important to get enough sleep?
Sleep is a complex and essential process that has profound implications for the body. During sleep, the body goes through several cycles that are crucial for physical recovery and mental stability. The regeneration of muscles, the release of important growth hormones and the repair of micro-injuries mainly occur during the deep sleep phases. These processes are critical for physical recovery after training.
At the same time, sleep plays a central role in cognitive function and emotional regulation. During sleep, the brain processes experiences and information from the day and consolidates what has been learnt, which is known as memory consolidation. This is not only essential for everyday tasks, but also for optimising sporting performance.
More detailed information on sleep and its effect on performance
THE IMPORTANCE OF SLEEP IMMEDIATELY BEFORE A RACE
In the night immediately before a competition, the focus is less on physical recovery processes – these should have already taken place in the previous nights – and more on mental and emotional preparations. A complete sleep cycle supports mental clarity and emotional stability. These are critical for dealing with race stress and ensuring optimal concentration during the race.
The ability to mentally prepare for the upcoming effort, to concentrate and to think strategically during the race is significantly supported by a good quality of sleep on the last night. Lack of sleep can lead to reduced cognitive function, which can negatively impact reaction time, judgement and ultimately athletic performance.
How many hours of sleep are needed?
The optimal amount of sleep varies from person to person, but there are certain guidelines that show how different amounts of sleep can affect physical and mental function. In general, adults need an average of 7 to 9 hours of sleep per night to optimise their cognitive function and physical health. For athletes, especially in times of high training loads or directly before competitions, the need may be slightly higher.
NUMBER OF HOURS OF SLEEP AND EFFECTS ON THE BODY
- Less than 6 hours: Sleep amounts under 6 hours are often insufficient to fully support the body’s recovery processes. Cognitive functions such as memory, decision-making and reaction time can be noticeably impaired. This lack of sleep can also disrupt emotional balance, leading to increased irritability and susceptibility to stress.
- 6-7 hours: This length of sleep may be sufficient for some people, but carries the risk that not all recovery processes are fully completed. In particular, the deeper phases of sleep, which are important for physical regeneration and information processing, may be shortened.
- 7-9 hours: This is the recommended range for most adults, including athletes. This sleep duration effectively supports physical recovery, growth hormone release and cognitive processing. The likelihood that all sleep stages – light sleep, deep sleep and REM sleep – will be completed in sufficient length is high.
- Over 9 hours: Longer sleep can be beneficial during periods of extreme physical exertion or recovery. However, it is important to ensure that too much sleep does not become the norm, as this can lead to a shift in the natural sleep-wake cycle and result in lethargy and reduced alertness during the day.
The night before a competition – how important is a good night’s sleep?
Getting optimal sleep the night before a competition is the ideal goal of any race preparation. However, nervousness and the resulting quality of sleep can often be a challenge. It’s important to understand that while a single night of poor sleep is not ideal, it doesn’t necessarily have to affect performance on race day, as long as sleep habits were stable and restful on previous nights.
NOT IDEAL, BUT MANAGEABLE
Research shows that cumulative sleep, i.e. the quality and quantity of sleep over a longer period of time, is more decisive for performance than the duration of sleep on a single night. When runners consistently sleep well in the weeks leading up to a competition, the body builds up a kind of “sleep reserve” that can help mitigate the effects of a bad night before the event.
STRATEGIES FOR BETTER SLEEP DESPITE NERVOUSNESS
For athletes who are often nervous before competitions, it can be helpful to incorporate relaxation techniques such as meditation, light stretching or listening to calming music before bed. These methods can help to calm the mind and improve sleep quality. In addition, keeping a consistent bedtime and avoiding stimulants such as caffeine the night before a race can improve sleep readiness.
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