Sleep Optimization for Ultramarathon Training

Sleep Is Training

There’s a common misconception that training happens during workouts and sleep is just recovery. The reality is more nuanced:

Workouts provide the stimulus for adaptation
Sleep is when adaptation actually occurs

During deep sleep, your body:

Releases human growth hormone (HGH) for tissue repair
Consolidates motor learning and muscle memory
Clears metabolic waste from the brain
Restores glycogen in muscles and liver
Regulates hormones that control appetite, stress, and inflammation

Compromising sleep to add training volume is a losing trade. You’re adding stimulus while reducing adaptation—a recipe for overtraining, injury, and stagnation.

Sleep Targets for Endurance Athletes

Metric	Target	Notes
Duration	7.5–9 hours/night	Individual needs vary; find your sweet spot
Consistency	±30 minutes	Same sleep/wake times daily, including weekends
Quality	Uninterrupted cycles	Deep sleep and REM are where adaptation happens

How Much Sleep Do You Actually Need?

Most adults need 7-9 hours per night. Endurance athletes in heavy training often need the higher end—8-9 hours. Signs you need more:

Requiring an alarm to wake up
Feeling groggy for more than 15-20 minutes after waking
Needing caffeine to function
Afternoon energy crashes
Declining workout performance at the same heart rate

Experiment: During a lower-volume training week, go to bed at the same time each night and wake without an alarm. Track how long you naturally sleep. That’s likely your true need.

Environment Optimization

Your bedroom should be optimized for one thing: sleep.

Temperature

Target: 65-68°F (18-20°C)
Cooler temperatures support the natural drop in core body temperature that initiates sleep
Use breathable bedding; consider a cooling mattress pad if needed

Darkness

Goal: Complete darkness
Install blackout curtains (essential as summer days lengthen)
Cover or remove all light-emitting devices (LEDs, chargers, clocks)
If light leaks persist, use a sleep mask

Sound

Quiet or consistent background noise
White noise machines or fans can mask disruptive sounds
Earplugs if you have a noisy environment

Air Quality

Fresh air circulation
Consider an air purifier if allergies affect sleep
Avoid strong fragrances

Daily Habits That Support Sleep

Morning

Get bright light exposure within 30 minutes of waking
- Natural sunlight is best (even on cloudy days)
- Sets your circadian rhythm for better sleep that night
Morning workouts can improve sleep quality (just allow time to wake up fully first)

Afternoon

Caffeine cutoff by early afternoon (noon–2 PM)
- Caffeine has a half-life of 5-6 hours
- Even if you “can sleep” after late caffeine, sleep quality suffers
Avoid long naps after 3 PM (short 20-min power naps are fine earlier)

Evening

Finish intense workouts 3-4+ hours before bed
- Exercise elevates core temperature and stress hormones
- Allow time for both to normalize
Dim lights in the 1-2 hours before bed
Reduce screen exposure or use blue light blocking (glasses or device settings)

Pre-Sleep Routine

Build a consistent 60-90 minute wind-down ritual:

Same sequence each night signals to your brain that sleep is coming
Options: reading (physical books), stretching, foam rolling, meditation, light conversation
Avoid stimulating content (news, intense shows, work emails)

Nutrition and Supplementation

Food Timing

Finish eating 2-3 hours before bed when possible
Large meals close to bedtime can disrupt sleep
A small snack is fine if you’re hungry (avoid sugar/refined carbs)

Substances to Limit

Alcohol: Disrupts REM sleep even in small amounts
Caffeine: See cutoff guidance above
Nicotine: Stimulant that fragments sleep

Supplements (Optional)

These are not required, but some athletes find them helpful:

Supplement	Dose	Notes
Magnesium glycinate or threonate	200-400mg	Supports relaxation; take 30-60 min before bed
Tart cherry juice	8 oz	Natural melatonin precursor
L-theanine	100-200mg	Promotes calm without sedation
Melatonin	0.5-3mg	Use sparingly; helpful for travel/time zone shifts

Consult a healthcare provider before adding supplements, especially if you take medications.

Monitoring Sleep

Tracking sleep helps identify patterns and problems.

Wearables

Oura Ring, Whoop, Garmin watches, and others provide sleep staging data
Look for trends over time rather than obsessing over single nights
Useful metrics: total sleep time, sleep efficiency, REM/deep sleep duration, HRV

Subjective Logging

If you don’t have a wearable, track manually:

Time to bed
Estimated time to fall asleep
Wake time
Number of awakenings
Subjective quality (1-10)
How you feel upon waking

Morning Heart Rate

Take resting heart rate before getting out of bed
Track trends over time
Elevated RHR (+5 beats above baseline) can indicate accumulated fatigue, poor sleep, or illness

Signs of Sleep Debt

Sleep debt accumulates when you consistently get less than you need. Watch for these warning signs:

Physical:

Workouts feel harder at the same heart rate/pace
Elevated morning resting heart rate
Increased appetite or cravings (especially for sugar/carbs)
Getting sick more frequently
Slow recovery between sessions

Mental:

Declining motivation for training
Irritability or mood swings
Difficulty concentrating
Reduced reaction time

Performance:

Plateauing fitness despite consistent training
Increased rate of perceived exertion for same output
More frequent injuries or niggles

Response to Sleep Debt

When you notice these signs:

Prioritize sleep over training volume—a rest day with excellent sleep beats a training day with poor sleep
Don’t try to “catch up” in one night—gradually extend sleep over several nights
Examine causes—stress, schedule, environment, or training load?
Consider reducing training intensity until sleep normalizes

Sleep During Different Training Phases

Base Phase

Establish your sleep routine early—this is the foundation
Sleep needs may not be elevated yet; use this time to dial in habits
Morning workouts support earlier, more consistent bedtimes

Build Phase

Sleep needs increase as training load builds
Schedule long weekend efforts to allow post-workout naps or early bedtimes
Keep weekday sessions moderate to avoid disrupting sleep
If sleep quality drops persistently, you may be overreaching—add recovery

Peak Phase

Highest training stress = highest sleep need
Consider taking PTO around peak week to maximize recovery
Naps after long efforts are valuable
If you feel run-down, sleep more rather than train more

Taper Phase

Taper often brings worse sleep due to:

Reduced physical fatigue (body isn’t as tired)
Pre-race anxiety and mental activation
Schedule disruption from travel

Strategies for taper sleep:

Maintain consistent wake times even as volume drops
Keep physical activity in the routine (easy as it may be)
Don’t try to “bank” sleep—focus on quality over quantity
Practice relaxation techniques if anxious
Limit caffeine, especially later in the week
Accept that pre-race sleep may not be perfect—one poor night won’t ruin your race

The Night Before a Race

Accept that pre-race sleep is often subpar. What matters more is:

The week before the race:

Consistent sleep schedule
Cumulative rest, not one big night

Race-eve strategies:

Stick to your normal routine as much as possible
Go to bed at your usual time (don’t try to sleep early “just in case”)
Have a plan if you wake up early and can’t fall back asleep (read, relax, stay calm)
Trust that adrenaline will carry you even on reduced sleep

Mindset shift: One night of poor sleep does not significantly impact physical performance. The anxiety about not sleeping is often worse than the sleep loss itself. Accept what happens and run your race.

Common Sleep Mistakes

1. Sacrificing sleep for training volume

Adding more stimulus while reducing adaptation
Net negative for fitness

2. Inconsistent schedule

Staying up late / sleeping in on weekends disrupts circadian rhythm
Makes weekday sleep harder

3. Screen time before bed

Blue light suppresses melatonin
Stimulating content keeps the mind active

4. Training too close to bedtime

Elevates core temperature and cortisol
Makes falling asleep harder

5. Ignoring the signs of sleep debt

Pushing through fatigue instead of addressing the root cause
Leads to overtraining, illness, or injury

6. Using alcohol as a sleep aid

May help you fall asleep but severely disrupts sleep quality
Suppresses REM and deep sleep

Resources

Why We Sleep by Matthew Walker
Training for the Uphill Athlete by House, Johnston, Jornet
Uphill Athlete on Recovery
Huberman Lab: Sleep Toolkit