As a runner, you know that sleep is crucial to your performance, but it can be especially elusive for masters and menopausal athletes. While sleep disturbances are often overlooked or dismissed, they can actually play a significant role in draining your energy levels, leaving you feeling sluggish on your runs. Unfortunately, this struggle is far from uncommon. The combination of hormonal changes, stress, and/or aging can make getting a solid night’s sleep feel like a distant dream. And when sleep is disturbed, it doesn't just impact your rest—it affects your ability to recover and your overall energy, especially when you’re training for big races or aiming to maintain consistency.
Our hormones fluctuate during peri/menopause and this shift can disrupt our sleep patterns. It’s not just about waking up in the middle of the night (though that happens). Hot flashes, night sweats, and trouble falling asleep are common. This lack of rest starts to add up, and suddenly, you're facing a double whammy: reduced energy during the day and compromised recovery after your workouts. It’s easy to see why it becomes harder to stay consistent and feel motivated to tackle your training.
Why is sleep such a big deal, especially for athletes? Sleep isn’t just about resting. It's the time your body does the vital work of muscle recovery, hormone regulation, and energy replenishment. If sleep quality is compromised, it’s like trying to run on empty, and you might find yourself struggling on every run.
The challenge of getting good sleep isn’t just about hormones, though. Stress, life demands, and even your pre-bedtime habits all play a role. The truth is, good sleep is about much more than just closing your eyes—it’s about creating an environment and routine that supports rest, relaxation, and overall recovery.
So, how do you navigate these challenges and ensure that your energy levels stay strong, even when sleep is tough? Let’s explore some actionable steps to help you regain control of your sleep and keep your energy high.
The first step is understanding the role of stress and lifestyle in sleep quality. For many masters and menopausal athletes, the stress of everyday life—whether it's work, family, or simply juggling the demands of training—can contribute to poor sleep. When you go to bed with your mind still racing, it can take longer to wind down, making it harder to fall into a deep sleep. Plus, your body’s natural circadian rhythm can be disrupted by late-night screen time, caffeine, or even simply the habit of irregular sleep patterns.
Establishing a consistent sleep schedule is key. Try to go to bed and wake up at the same time each day. Yes, even on weekends. Consistency helps your body’s internal clock reset and makes it easier to fall asleep and wake up naturally.
Next, create an environment that invites rest. You may not realize it, but your bedroom could be doing you a disservice. Aim to keep it cool, quiet, and dark. A darker room tells your body it's time to wind down, and cooler temperatures help induce deep sleep. Consider investing in blackout curtains or an eye mask to keep any light at bay. If you’re sensitive to sound, a white noise machine or earplugs can be your best friend.
Then, think about your evening routine. What are you doing before bed? If you're winding down with a screen, be it your phone or TV, you may be inadvertently signaling your brain that it’s still daytime. The blue light emitted by screens interferes with your body’s production of melatonin, the hormone that helps regulate sleep. Instead, try reading a book, doing some light stretching, or even journaling. These activities can help signal to your body that it’s time to relax and prepare for rest.
Consider what you’re putting into your body too. Caffeine and alcohol, although commonly used for a quick energy boost or relaxation, can mess with your sleep patterns. Caffeine can stay in your system for hours, and alcohol might make you feel drowsy initially, but it disrupts your sleep cycle later. Cutting back on both—especially in the evening—can make a big difference.
When sleep struggles persist, supplements like magnesium, melatonin, or valerian root might offer some relief. These natural supplements can help calm your nervous system and promote deeper sleep. But before you add anything new to your routine, it’s always wise to consult with a healthcare professional, especially if sleep disturbances are persistent.
Sleep issues during menopause or as a master’s athlete are far too common, but that doesn’t mean you have to settle for them. The right combination of habits, environment, and mindset can go a long way in improving the quality of your sleep. Once you start focusing on rest and recovery, you’ll feel more energized, both on your runs and in your everyday life.
If you’re struggling to manage your training and energy levels because of sleep disturbances, I’m here to help. Let’s work together to find the best strategies to help you sleep better, recover faster, and train smarter. With a holistic approach to your fitness, you can feel more consistent and energized, no matter what stage of life you’re in.