Sleep habits and strategies of ultramarathon runners

Abstract

Among factors impacting performance during an ultramarathon, sleep is an underappreciated factor that has received little attention. The aims of this study were to characterize habitual sleep behaviors in ultramarathon runners and to examine strategies they use to manage sleep before and during ultramarathons. Responses from 636 participants to a questionnaire were considered. This population was found to sleep more on weekends and holidays (7–8 h to 8–9 h) than during weekdays (6–7 h to 7–8 h; p < 0.001). Work was a mediator of napping habits since 19–25% reported napping on work days and 37–56% on non-work days. There were 24.5% of the participants reporting sleep disorders, with more women (38.9%) reporting sleep problems than men (22.0%; p < 0.005). Mean (±SD) sleepiness score on the Epworth Sleepiness Scale was 8.9 ± 4.3 with 37.6% of respondents scoring higher than 10, reflecting excessive daytime sleepiness. Most of the study participants (73.9%) had a strategy to manage sleep preceding an ultramarathon, with 54.7% trying to increase their opportunities for sleep. Only 21% of participants reported that they had a strategy to manage sleep during ultramarathons, with micronaps being the most common strategy specified. Sub-analyses from 221 responses indicated that sleep duration during an ultramarathon was correlated with finish time for races lasting 36–60 h (r = 0.48; p < 0.01) or > 60 h (r = 0.44; p < 0.001). We conclude that sleep duration among ultramarathon runners was comparable to the general population and other athletic populations, yet they reported a lower prevalence of sleep disorders. Daytime sleepiness was among the lowest rates encountered in athletic populations, which may be related to the high percentage of nappers in our population. Sleep extension, by increasing sleep time at night and daytime napping, was the main sleep strategy to prepare for ultramarathons.

Nutrition for Ultramarathon Running: Trail, Track, and Road

“…Laboratory controlled trials have shown that sleep deprivation adversely impacts running performance, compared with a full night of restful sleep, albeit in a 30-min running distance test (Oliver et al, 2009). How these outcomes translate into the field setting within ultramarathon competitions is not clear, since there exists substantial intraindividual and interindividual variations in sleep quantity and quality within and between events (Martin et al, 2018).…”

Ferritin: An Iron Deficiency Biomarker in Collegiate Female Distance Runners

“…Speed and endurance are both inhibited when two or more hours of sleep is lost. 36 Another result of sleep loss is the increase in injury and illness risk. 35 Athletes receiving less than eight hours of sleep per night are at an almost doubled chance of suffering a significant injury.…”

“…In a study observing ultramarathon runners, sleep disorders were found in nearly 40% of females. 36 Most ultramarathon runners reported receiving six to eight hours of sleep during weekdays and seven to nine hours on weekends and holidays. 36 Research observing aerobic performance impacted by circadian rhythm revealed mixed results of exercise occurring at different times throughout the day.…”

“…36 Most ultramarathon runners reported receiving six to eight hours of sleep during weekdays and seven to nine hours on weekends and holidays. 36 Research observing aerobic performance impacted by circadian rhythm revealed mixed results of exercise occurring at different times throughout the day. 37 Interestingly, anaerobic performance was found to not be impacted by sleep deprivation, while aerobic performance was affected and multiple studies have found similar findings.…”

“…Research observing collegiate female distance runners and sleep is limited. In a study observing ultramarathon runners, sleep disorders were found in nearly 40% of females 36. Most ultramarathon runners reported receiving six to eight hours of sleep during weekdays and seven…”