Running is one of the simplest ways to get the exercise you need. Whether you jog around the neighborhood or train for long-distance races, running can help you stay physically healthy and manage your stress.
But new research has found a link between sleeping poorly and running injuries. Sleep can impact your muscles, bones and recovery. Here’s what to know about the study and the steps you can take to lower your injury risk.
What science tells us about sleep and injury risk
Recent findings show that runners who slept less than seven hours a night for more than two weeks had twice the risk of injury as runners who got more sleep.
“Sleep is incredibly important to musculoskeletal health,” said Josh Hayes, a physical therapist with Banner Physical Therapy. “Countless changes occur in the body with poor sleep that have a negative impact on health.”
You probably don’t need to worry about a restless night once in a while. But when you’re not getting the sleep you need night after night, your body can’t repair and recharge. That makes it harder to withstand the repeat impact of running.
Why this matters for runners
Running stresses your bones, muscles and joints. You need strength and stability for every step, and every mile adds more load. When you don’t get enough sleep, it’s harder for your body to heal and adapt to training, which may make injuries more likely.
How poor sleep affects your body’s ability to handle training
“Running requires strength and recovery to make sure your body can tolerate the repetitive activity,” Hayes said. The effects of poor sleep can impact your body in different ways.
Slower muscle repair and healing
Sleep plays a major role in how your body rebuilds. Without enough sleep, your body can’t repair bone and muscle as quickly. Poor sleep also causes hormonal changes that make your tissues less healthy, so it’s harder for your body to bounce back after tough workouts.
Effects on your brain and movement
Sleep affects your coordination and reaction time. When you’re tired, it’s easier to misstep, land awkwardly or lose form during a run. These small changes can increase your chance of sprains, strains or overuse injuries.
Increased inflammation and pain sensitivity
Poor sleep may raise inflammation levels in the body, which can mean overuse injuries show up sooner. Plus, your brain processes pain differently when you aren’t sleeping enough, so discomfort feels more intense.
Should you skip a run after a bad night’s sleep?
One bad night usually isn’t a problem. Most people, including most runners, have poor sleep once in a while. You don’t need to let a single restless night derail your routine.
“In this study as well as others, they have defined poor sleep as a long-term issue,” Hayes said. “What this study highlights is the importance of good sleep and sufficient sleep. If someone is having challenges with sleep, they should talk to their physician.”
The real concern is sleep deprivation for weeks or more. If you notice a pattern of poor sleep, it may be worth adjusting your training load or giving your body more time to recover.
When to reassess your training schedule
If you normally sleep well but suddenly start sleeping poorly, your training plan may be out of balance. Signs like heavy legs, lingering soreness, irritability or slower recovery can mean you’re doing too much without enough rest.
“If someone is a committed endurance athlete but they are also burning the candle at both ends, then maybe they need to look at re-prioritizing their demands to place a greater emphasis on their sleep health,” Hayes said.
How runners can use sleep to support performance and prevent injuries
“Runners can often control the timing of their sleep, the temperature of the bedroom, screen or phone use before going to sleep, caffeine intake and other factors so they are set up for optimal sleep,” Hayes said.
Improve sleep hygiene
These good habits can help your body settle into deeper, more restorative rest:
- Try to keep regular sleep and wake times. If you run a lot of miles or you run at high intensity, you may want to aim for eight to ten hours of sleep each night to help with recovery.
- Keep your bedroom cool, dark and quiet.
- Limit screens before bed.
- Be mindful of how much caffeine you take in, especially during the afternoon and evening.
- Schedule workouts early enough to give yourself time to wind down before bed.
Be intentional about naps
Short naps earlier in the day can help you be more alert and recover more quickly. Don’t take late-afternoon naps, since they might disrupt your nighttime sleep.
When poor sleep is a sign to seek help
If you’re consistently exhausted, having trouble sleeping or dealing with ongoing injuries, it may be time to talk with a health care provider. Sleep issues can affect both your health and your running performance and early care can help you feel better faster.
If you’re not sleeping well and you’re worried it might make running injuries more likely, reach out to Banner Health. Our specialists can evaluate sleep concerns, teach you ways to help prevent injuries and help you build a training plan that keeps your body strong.
