The unsung hero of marathon running: Sleep

Catching those zzz’s can make the difference between a speedy comeback and lingering fatigue.

When crossing the finish line after running 42 km, you’re sure to feel a wide range of emotions, from pride to jubilation (maybe even relief), but once the adrenaline and endorphins wear off, some other feelings will start to creep in… soreness, fatigue. Because while running an event like the Melbourne Marathon is a massive achievement, one of the most important parts is just beginning: the recovery.

There are many methods that could be used to bounce back after running in a marathon, from chugging down numerous recovery drinks to endless stretching, however, the secret to a speedy recovery is something much more simple – sleep.

The science of sleep and athletic performance

Sleep is made up of four stages, and to ensure high-quality sleep, we need to cycle through these stages multiple times throughout the night. These stages include one for rapid eye movement (REM) sleep and three that make up non-REM (NREM) sleep.

NREM 1 is the lightest stage of sleep, when you first start to drift off. During this stage, a person can be easily woken, which is why creating the ideal sleeping environment is crucial to ensure you can move from this first stage and into NREM 2, which is when your heart rate begins to slow and your temperature drops.

Following NREM 2 is NREM 3, and it is this stage which is critical for restorative sleep. During this stage of ‘deep sleep’ your body works to repair damaged tissue, build bone and muscle. REM is the final stage of sleep, and is essential for brain development, learning and making memories.

Sleep is not to be underestimated when it comes to maximising your athletic performance and assisting in your recovery. Ensuring you have a good sleep routine can improve coordination and reaction times, and enhance your cognitive function all of which are beneficial to maintaining optimal performance. Think of sleep as your body’s ultimate pit crew – making sure everything runs smoothly.  

Why sleep is crucial after a marathon

To perform at your best, you need a healthy lifestyle, and sleep is a key component to supporting your overall health and well-being. After running a marathon, quality sleep ensures that both your body and your mind replenish after exerting such significant energy. Without deep sleep to aid in muscle repair, hormone regulation and glycogen replenishment, you may be more susceptive to developing an injury following a marathon. Sleep plays a vital role in your recovery, reducing the risk of overuse injuries, and supporting faster healing from minor injuries. Proper sleep and rest from physical activity gives your body a chance to repair and regenerate. While a marathon is all about pushing yourself, it’s important to know your limits, especially when it comes to the recovery phase.

Sleep provides rest for more than your body, but for your mind as well. Running a marathon requires dedication and resilience. While there’s no doubt it involves incredible physical performance, the mental endurance involved cannot be understated.

Incorporating good sleep practices are a crucial element within an athlete’s regime, both before and after running a marathon. 

Tips for optimising sleep for recovery

Getting a good sleep night after night is sometimes easier said than done, but there are things you can do to improve your sleep. Just as it’s important to maintain a regular exercise routine to improve your fitness and set you up for success when preparing for a marathon, maintaining a regular sleep schedule by going to bed and waking up at the same time each day will train your body on when it’s time to sleep.

Your bedroom should be a place of relaxation, and creating a restful environment and avoiding stimulants such as caffeine and alcohol before bed will help you ease into sleep. For those that struggle come bedtime, a pre-sleep routine that involves stretching and relaxation techniques such as meditation can enhance your sleep quality.

Even the best athletes need their beauty sleep, so create a bedtime bootcamp to prepare for your peak recovery.

The role of your mattress in recovery

Just as sleeping on the wrong bed can lead to a higher risk of pain or injury, sleeping on the right one can significantly improve your sleep and assist in your recovery. Like Goldilocks, you don’t want a bed that is too hard or too soft, it needs to be just right.

After any exercise and physical activity your body needs a supportive surface to help alleviate pressure points and support proper spinal alignment. With the inclusion of TEMPUR Advanced Material, the TEMPUR Rhapsody Pro 23 Viscoelastic Mattress offers exceptional support with 20 percent less pressure on your body. Inside every Sealy Posturepedic Exquisite Aspen Flex Chateau Mattress is a network of coils that sense and respond, working to align your body to its natural posture, offering a unique support system. 

Along with your mattress, your bed base plays a key role in ensuring comfort and support while you sleep. Adjustable bases allow you to sleep in an elevated position which can distribute your body weight more evenly, alleviate pressure and provide more support for your spine, neck and hips, as well as improving blood flow and circulation. The lumbar support provided by the TEMPUR Ergo Smart Adjustable Base will help you maintain a healthy posture while easing pressure in the lower back so that you wake up feeling refreshed.

Your bed is where the magic happens, turning your sleep into recovery power, so sleeping on the right one is essential.

Your best ally for performance and recovery

Sleep is a powerhouse when it comes to performance enhancement and recovery. Getting quality sleep and choosing the right mattress set the stage for faster recovery, improved performance and overall wellbeing.

Remember that while training hard, sleep is a crucial part of your regime and will be your secret weapon to unlocking ultimate performance and the true superhero for your recovery process.

Shop our range of mattresses and adjustable bases.