Race Week Sleep Woes? Don’t Sweat It!
You’ve trained hard, tapered smart, and are ready to crush your big day—but sleep during the crucial week? It’s playing hide-and-seek. Don’t worry—most athletes experience sleep disruptions the day before. Here’s what you need to know and how to keep your performance sharp even if rest is elusive.
1. Will Poor Sleep Ruin My Big Day?
Good news: A full night’s sleep before the big day matters more than the night before the race. While sleep deprivation affects endurance, even 4.5 hours can suffice without drastically hurting physical performance. The catch? Your perceived effort may feel higher. That’s a mental game, not a body breakdown.
2. Common Sleep Barriers and Solutions
Pre-race anxiety: Calm your nerves with nightly journaling and 4-7-8 breathing (inhale 4 seconds, hold 7, exhale 8). It activates your calming parasympathetic system.
Reduced activity during taper: Feel restless? Try progressive muscle relaxation—tense and release each muscle group from toes to face.
New environment jitters: Bring familiar scents (your usual soap or pillow spray) and stick to bedtime routines. Your brain loves routine.
Time zone adjustments: Expose yourself to morning light and skip caffeine after lunch to reset your body clock.
3. When Sleep Escapes You - Sleep during Race Week
Can’t sleep? Rest your body and mind. Practice mental imagery—visualize yourself racing with ease. Use mantras like “push strong” to stay focused and override the perception of high effort.
Bottom Line: Sleep loss isn’t ideal, but stressing over it is worse. Trust your training, focus on what you can control, and know you’re stronger than a few lost Zzzs. The Big Day is about grit, not just rest—go show it!
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