Sleep Environment & Routine

Morning Light Exposure

As soon as we wake up, we can already start setting ourselves up for a better night's sleep.

A study on recreational athletes found that exposure to bright light upon waking, combined with restricted blue-light exposure at night, helped participants fall asleep more quickly. While the results were self-reported, it still shows that morning light helps synchronise the body clock and improve sleep readiness.

Another study on professional athletes found that higher levels of morning light exposure were linked with longer total sleep time, and daytime light exposure correlated with better subjective sleep quality. So even if you can't fit in an early run, spending time outdoors during the day can still benefit your sleep.

Both studies also showed that reducing short-wavelength (blue) light exposure in the evening improved sleep quality.

What this means for you:

• Get outside early in the morning if you can.
• If not, at least spend some time outdoors during the day.
• Try to put your phone, tablet, or laptop away an hour or two before bed.

And for those who love a sunset run: that soft golden hour light in the evening carries lower blue-light content, which helps your body recognise that the day is ending and melatonin release is near. Another reason to lace up!

Building a Bedtime Routine

Do you have a bedtime routine? Our brains and bodies thrive on rhythm. Doing similar things before bed every night helps signal to your nervous system that it's time to wind down.

A study showed that simply giving athletes a short session on sleep hygiene (including bedtime behaviours, consistency, and routine) improved their sleep within two weeks. Just a bit of awareness and intention can make a real difference.

Consistency

Going to bed and waking up at similar times should be encouraged. Later sleep timing and greater variability are both linked to poorer recovery and health outcomes.

Routine

Grounding activities such as stretching, reading, or mindfulness can help your body and mind slow down. One study found that a brief mindfulness practice before bed improved subjective sleep quality and restfulness, even if total sleep time didn't change.

Evening Training

If you prefer training in the evening, good news! Timing and intensity matter more than avoiding evening sessions altogether.

A study comparing morning vs evening moderate-intensity runs found that moderate evening exercise still left runners feeling more refreshed the next morning.

Another study on endurance runners found that early-evening high-intensity workouts didn't harm sleep. In fact, sleep time even increased. However, the same study noted that exercise performed too close to bedtime could have the opposite effect.

So, if you train hard at night, try to finish earlier in the evening and maybe make a post-run stretch or mindful cool down part of your wind-down routine.

Environment

Temperature plays a huge role in sleep quantity and quality. When the body can't cool down properly, sleep becomes fragmented, which can lead to poorer cognition, increased injury risk, and slower recovery in athletes.

A recent study even provided recommendations for athletes competing in the Paris Olympics due to the expected heatwave.

For the rest of us: keep your bedroom cool. During hot months, use a fan or, depending where you live, air conditioning. I gave up trying to avoid the aircon during the Hanoi summer long ago!

Smell

If you're still worried about late-evening training, there's more good news.

A study on athletes who trained at night found that lavender essential oil inhalation before bed improved both sleep latency (how quickly they fell asleep) and subjective sleep scores.

Personally, I use lavender oil at home, and then when I travel for races, I take it with me. I like to think that the familiar smell signals to my brain that it's time to sleep. Maybe it's placebo, but it works for me, and every little helps, right?

Key Takeaways for Runners

• Get light in the morning (and throughout the day).
• Be mindful of the timing and intensity of evening workouts.
• Build a simple bedtime routine to signal wind-down time.
• Keep your bedroom cool.
• Experiment with smells that help you relax, and take them with you when you travel.