How To Get The Best Sleep Before A Marathon

It’s the final stretch – in the lead up to race day, that is. And in those final days before a marathon, nothing is more important than ensuring you get a good night’s sleep. Struggling to get your head down? Martin Seeley, a sleep expert  at MattressNextDay, shares his top tips.

Why Is Sleep Important Ahead Of Race Day?

Sleep is a crucial part of the recovery process – making it super important when it comes to healing, replenishing energy and general wellbeing. ‘Training for a marathon can be extremely hard on your muscles, as they experience stress and strain,’ says Martin. ‘When you sleep, your body has the time to repair and rebuild any tissues, including muscle fibres, that may have been broken down during training.

‘Glycogen stores are also usually regulated throughout sleep, and they are a primary fuel source for long-distance runners,’ he adds. ‘Poor sleep can cause lower energy levels during training and can really affect race performance. Without deep, restorative sleep, your body can become tense and unable to recover. This can lead to an increased risk of injury and will reduce overall performance quality.’

The benefits aren’t all physical, either. ‘You must get a restful night’s sleep, as it plays a role in cognitive functions such as memory, mood regulation and focus,’ notes Martin. ‘Lack of sleep can cause mental fatigue, affecting your ability to stick to your training scheme and hold focus to make difficult decisions during the race.’

How To Get A Good Night’s Sleep Before A Marathon

Below, Martin shares some of his top tips for getting the best quality sleep ahead of a marathon:

1. Prioritise Consistent Sleep Patterns

‘You must adjust your bedtime a few days before the race to ensure you are rested before race day,’ Martin advises. ‘Seven to nine hours of sleep every night is the recommended amount leading up to the race. Remember to be constant, as this will regulate your body’s internal clock.’

2. Wind Down With A Relaxing Pre-Sleep Routine

‘Sometimes, your body might need a bit of promoting to get into a relaxed state. Try activities such as light stretching, meditation and deep breathing or reading. These can signal your body that it’s nearly time to go to sleep. Avoid any intense mental stimulation or stressful tasks before bedtime.’

3. Optimise Your Sleep Environment

‘For the best sleep possible, your bedroom must be at the right temperature between 16°C and 19°C,’ Martin tells us. ‘Your room needs to be dark. You can use blackout curtains if required and try to keep the room as quiet as possible. Consider earplugs or a white noise machine. Ensure that, before race day, you have a comfortable mattress and supportive pillow so your whole body can relax after training.’

4. Limit Caffeine, Alcohol & Heavy Meals

‘Avoid all energy drinks or caffeine in the afternoon and evening, as they interfere with your ability to fall asleep – and the same goes for alcohol. It’s also worth staying away from heavy meals before sleep, as they could lead to discomfort or indigestion.’

5. Avoid Excessive Fluid Intake Right Before Be

‘Although staying hydrated is important, limit your fluid intake one to two hours before bed to avoid any middle-of-the-night wakeups to use the bathroom. Drink plenty of water in the daytime to keep hydrated but reduce in the evening.’

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How To Deal With Runners’ Nerves

Feeling nervous the night before your marathon? You’re not the only one. Nerves can also have a huge impact on sleep quality, making it all the more important to wind down and relax.

If nerves need to be quelled before bed, Martin suggests trying one of these methods:

1. Visualise A Successful Race: ‘Take a few minutes to yourself and imagine yourself running the face smoothly, hitting your goals, and crossing the finishing line with a big smile and a sense of accomplishment. This positive mental attitude can help you reframe your nerves into confidence and excitement.’
2. Reframe Nervousness As Excitement: ‘Reframe pre-race nerves from anxiety to excitement. Remind yourself that feeling anxious before a big event is okay and normal and that the nervous energy will help fuel you on race day. Positive affirmations are a great way of calming your mind, such as “I am prepared for this, I am ready for this, I can do this”, to shift your mindset.’
3. Don’t Worry If You Can’t Sleep: ‘If you don’t fall asleep immediately, that’s okay. Simply resting is what your body needs. It’s common to have poor sleep the night before a big event – but that doesn’t mean you won’t do well. If your mind is racing, tossing and turning, take a minute to relax and stay calm rather than stressing over not getting “enough” sleep.’