When sleep drops below 7 hours, runners see measurable drops in time-to-exhaustion, reaction time, and immune function. Two nights of bad sleep wipes out roughly one week of training adaptation.
How to actually sleep better as a runner
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- Cool, dark room (65–68°F is ideal)
- No hard workouts after 7pm
- Wind-down routine, not screens, for the last 30 minutes
- Consistent wake time — even on weekends
Stridely tracks the daily signals behind this issue — readiness, sleep, stress, pain — so you catch it before it derails your season.
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