SELF: This Sleep Mistake Can Raise Your Risk of Running Injuries
SELF recently interviewed Joshua Scott, MD, co-director of Non-Operative Orthopaedics and Sports Medicine at Cedars-Sinai, about new research indicating that runners who get less than seven hours of sleep a night are more prone to injuries during training.
The study, published in Applied Sciences, surveyed 425 runners about their sleep habits and injury history. Researchers found that those who got the least sleep were more likely to be injured compared with those who slept seven to nine hours a night.
Scott, who was not involved in the study, explained to SELF that during sleep, the body releases growth hormones that help repair muscle fibers after a workout. These hormones also aid blood flow, delivering key nutrients to muscle tissue.
“When you sleep less, your body’s ability to recover from a workout is diminished,” Scott said, adding that fatigue can cause a runner to make physical and mental errors that increase the risk of injury.
In addition to getting the recommended seven to nine hours of sleep, Scott suggested several strategies to improve sleep quality, including a consistent bedtime routine.
“You want to do the same things every evening, along with avoiding electronics and screen time before laying down to go to sleep at night,” Scott said.
He also advised avoiding caffeine, alcohol and large meals right before bed, and keeping your bedroom cool and quiet.
“If you do those things, you’re not only going to get to sleep for longer, but you’ll get better-quality sleep,” he said.
Other experts said that if sleep issues persist after trying these strategies, people should see a clinician for an evaluation.
Read the complete article from SELF.