Research shows that disrupted sleep over a few days results in a loss of power output, fatigue and poor decision-making. Those who train late, especially higher-intensity sessions like fartleks, are also susceptible to poor sleep. But what can be done? According to a narrative review in the British Journal of Sports Medicine, led by Professor Neil Walsh, quite a bit.
First, recognise how much sleep you need. Around 7-9hrs is broadly fine for a healthy adult. If your training load’s high, look to the top end; lower volume, lower end. Naps are also key, especially if you’ve trained early or are training late. Squeezing in 30mins or less between the post-lunch dip of 1pm to 4pm is a wise idea.
Research also shows that while athletes are likely to be…