Getting A Quality Night Of Rest Is Important To Your Active Running Schedule
Whether you are a weekend jogging warrior, a high school athlete, or training for the Olympics—if you fancy yourself a runner, then you know how to take care of your body. This of course means plenty of stretching, eating a healthy diet and staying hydrated. But it also means making sure that you are getting a quality night of rest. Sleep is so important for runners of all levels and of all ages. Sleep gives the body time to recover and gives your muscles some time to repair after you have put them through a strenuous workout. Sleep is important. But it is not just about getting enough sleep, it is about getting the right type of sleep. This means sleeping in the right sleeping position. Take a look at some of the best (and worst) ways for runners to sleep at night, and how you can carefully tweak your most natural sleeping position to make sure you are getting the best rest possible each and every night.
The Pillow
Before you can focus on the position you are sleeping in—make sure that you also pay close attention to what you are sleeping on. The right pillow can make a great deal of difference when it comes to the quality sleep runners are getting at night. What is most surprising, is that this doesn’t necessarily mean a super fancy, memory foam, latex pillow, ultra-supportive and fluffy pillow—it means something quite different. Most sleep experts agree that in a perfect situation, we could all sleep without pillows in a situation that puts our necks in a neutral position. This helps keep the spine in line and the airways open so you can get plenty of oxygen in the body and to your muscles as you recover.
However, sleeping without a pillow can be quite uncomfortable. Being too uncomfortable to sleep isn’t going to help anyone. So, the ideal solution is to get a pillow that dips in the middle which will help keep your spine aligned and your neck in that safe, healthy neutral position for comfortable and restorative sleep.
Sleeping Positions for Runners
There are two sleeping positions that are considered ideal for runners: back sleeping and side sleeping and one position that is not so great, stomach sleeping. Each has their own benefits and each should be considered carefully by runners who want the most restorative sleep possible. Each has their benefits—and should be considered. If you don’t already sleep in one of these positions, you should consider finding which one works best for you compared to the current position you naturally fall asleep in.
Back Sleeping
Sleeping on your back is considered to be the best position to sleep in (especially for people who put a great deal of physical strain on their bodies). Sleeping on your back will help make sure that your spine is in proper alignment, which can help with your joints and muscles heal and recover after strenuous workouts and long runs. When your spine is in line when you sleep, it helps your back, it helps your joints and it can even help your nervous system. If you can comfortably sleep on your back and find this is a natural position for you to fall asleep in, then consider keeping a low profile pillow or adding a pillow to the small of your back to help keep you aligned and comfortable. This is the best way to stay comfortable enough to sleep and to make sure that you stay asleep all night long. Restorative sleep like this is important for anyone who uses their joints and muscles a great deal (such as runners).
Side Sleeping
Side sleeping or side sleepers is another great position and considered the second best for people who are active, by most expert’s standards. However, side sleeping is not without its faults. Side sleepers can often crush their arms (or their legs) while sleeping in this position and restrict blood flow to their joints and ligaments. Obviously blood flow is very important for muscle recovery and for normal functioning in general. If you wake up in the middle or the right or the morning with your arm, hand, foot or leg numb and tingling from restricted blood flow—then your side sleeping may be causing you a problem.
However, if you find that this is the most comfortable position for you to sleep in—you can help restrict this by making sure your spine and entire body is in line by putting a pillow in between your knees. This will help keep your spine in line and help keep your blood flowing like it should be. If you have sore hips or a sore back from sleeping on your side, give the pillow trick a try. After all, you don’t want any extra soreness keeping you down if you have a big run the next day.
Stomach Sleeping
While back sleeping and side sleeping can be good positions for big runners—stomach sleeping is a position that you want to avoid at all costs. This is considered the worst position for anyone (whether you are a runner or not) to sleep in. When you sleep on your stomach it can actually flatten that natural curve of your spine and cause lower back pain—which can become unbearable when you are trying to run. Many people who sleep on their stomachs also sleep with their head turned to one side which can cause some strain on the neck and cause headaches and major discomfort. If you must sleep in this position, the least you can do is to take your pillow and put it underneath your hips. This will help keep the bottom of your spine more in line and help prevent some of those issues from forming.
Sleeping Position Do’s
There are a few very important “do’s” that you should be aware of when it comes to getting yourself in the right position for sleep. Take a look at some of the most important things that runners should be doing in order to get the best sleep possible at night.
Try to sleep on your back, unless you have sleep apnea. In this case, sleeping on your side is preferred.
In order to keep your spine in ”neutral” position while sleeping on your back, you should only be using one pillow.
If you sleep on your left side—it is best for your circulatory system and for recovery. It puts the least amount of pressure on your heart—which is important for any runner.
If you wake up in the middle of the night with your extremities “falling asleep” the put yourself in supine (lying on your back) before you drift back off.
Consider changing your sleeping position to accommodate injuries or sore muscles or joints—you don’t want to make this type of discomfort worse by sleeping on it. You will only feel it the next day on your run.
These tips will help make sure your body is in the best position possible for recovery so you can be ready for your next run. Your goal should always be to keep your spine in neutral position, so that your body can stay aligned and heal properly. Having your spine out of line can put unnecessary pressure on the nerves and impact your ability to heal.
Sleeping Positions Don’ts
There are many important “sleeping do’s” that runners should be aware of—but just as many “sleeping don’ts” as well. Take a look at a few of the things that you should be avoiding as a runner if you are looking to get the best sleep possible at night.
Don’t sleep on your stomach if you sit at a desk most of the day. This puts more pressure on your low back and it can come back to haunt you during your run.
Do not sleep with pillows stacked up in order to “prop yourself” up.
Don’t sleep in the “mountain climber” position on your back with your arms up—it is the worst for the low back and spine.
Don’t try to force a sleeping position that will force you to wake up multiple times in the middle of the night—you need consistent sleep to recover for your runs.
If you are struggling with some of these “don’ts” and can’t break your bad sleeping habits, it may be time to see an expert. While sleeping in the right position is important, it is just as important to get your eight hours of sleep if you are putting physical strain on your body—and you don’t want to put yourself at risk for sleep deprivation.
Active Runners Need Quality Sleep With The Right Pillow and The Right Sleeping Position
If you are committed to being a regular runner—then it is important to be committed to taking care of your body as well. This means getting enough of the right type of sleep. Make sure to keep these sleep tips in mind if you are looking to get better rest at night. Sleeping with the right pillow and in the right sleeping position will really help as you make sure your body and mind are ready to keep up with the demands of your running regimen.
Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.
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