Catching Those Zs

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Marathoner Samantha Quigley says having a laid-back attitude about life and running is the reason why she never encounters problems with sleep.

“I’m 44, and as I get older I need less sleep,” she says, noting that she only needs about 5 hours in dreamland each night. “I don’t have a lot of stress in my life. I don’t have a mortgage, a pet, kids. I don’t have much worry about it.” She added that running positively affects both her rest and waking hours.

“I feel more clear headed because of my running. Since I am only getting what people consider minimum amount of sleep, I don’t toss and turn; I go right to sleep.”

Experts agree that approaches to sleep should depend on the individual athlete, but when in doubt, it’s always best to try and put the lights out. Says Basner: “The best thing for athletes is to follow that golden rule and get a good night’s sleep.”

Tips for getting the most out of your slumber:

• Set a regular bedtime and wake-up time to get your body in the habit of knowing when it’s time to sleep and get up.

• Limit bedroom distractions, such as a TV, radio, or books.

• Schedule your workouts earlier in the day, if possible. Working out too close to bedtime can prevent an athlete from relaxing enough to fall asleep.

• Avoid alcohol and caffeine and carbohydrates a few hours before bedtime. Alcohol may help you fall asleep, but will disrupt the quality of your sleep several hours later. Carb consumption can spike your blood sugar, making it difficult unwind.

• Use sleeping pills as a last resort. Schulman says they are OK to use for a couple of nights, but should not be taken long-term. A chronic problem with sleep requires a trip to the doctor, he says.

—Dr. David Schulman, director of the sleep disorders laboratory at Emory University

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