Running improves endurance and promotes overall health. Alongside exercise, it’s important to ensure sufficient sleep and recovery. Quality sleep isn’t just rest—it’s an active part of a runner’s development and performance enhancement.

Running is a popular hobby for good reason, as it combines numerous health benefits. The heart, lungs, bones, and muscles all receive beneficial strain. Running helps reduce the risk of cardiovascular diseases. In addition, improvements in personal endurance can be noticed fairly quickly, which adds motivation to training,” says Minna Aulavuo, a certified sleep ergonomics expert (KNA) at Helsinki Outlet Tempur Brand Store.

For many, running is also a great way to take a break and recharge during a busy day. Overall, physical activity is a key part of health, and daily movement is important for both body and mind, whether your exercise is running, walking, or something else.

Adjusting your sleep routine can support your running goals and improve recovery

An active lifestyle also requires sufficient sleep and quality recovery. Properly timed runs and sleep-supporting routines can significantly enhance sleep quality and aid post-run recovery.

“Intense training stimulates the nervous system, particularly the sympathetic nervous system, which can keep the body ‘revved up’ and make relaxation before bedtime more difficult. Timing your runs is crucial for both optimal recovery and good sleep,” Aulavuo explains.

Late-evening heavy exercise, in particular, can cause physiological changes that make it harder to fall asleep and disrupt sleep quality. Running raises heart rate, increases circulation, and elevates body temperature, which can delay the body’s natural cooling and calming process. This cooling process is an essential part of preparing the body for deep sleep.

“By scheduling runs earlier in the day, for example in the morning or afternoon, the body has more time to recover and settle into a calm state before night. This not only improves sleep quality but also enhances post-exercise recovery,” Aulavuo adds.

Sleep deprivation significantly affects energy levels and recovery

Sleep quality has a major impact on a runner’s performance. Good sleep supports physical and mental recovery, which is crucial after training. During deep sleep, the body repairs muscle tissue and replenishes energy stores, enhancing physical performance. Sleep also aids nervous system recovery, positively affecting coordination and reaction time.

To ensure effective recovery, it’s important to combine sleep hygiene with proper sleep ergonomics. Here are concrete tips to support recovery:

Sleep-supporting routines
Optimizing your sleep environment in terms of light, calmness, and temperature can significantly improve sleep quality. Evening relaxation without digital devices also helps the nervous system prepare for sleep. Tools like meditation and breathing exercises can further support a calm evening routine.

Optimizing sleep ergonomics
Choose sleep aids such as mattress and pillow in consultation with a professional. The mattress should provide contouring, support, and pressure relief. A certified sleep ergonomics expert can assess your individual needs and recommend pillows and mattresses that best support your body and sleeping position without compromising comfort.

The right pillow and mattress can significantly improve sleep quality and enhance recovery. When selecting a pillow, consider your sleep position, shoulder width, and mattress softness. The body should remain in as neutral a position as possible during sleep. Poor ergonomics can result from an unsuitable pillow or mattress and from suboptimal sleeping positions, such as sleeping with your hand under your pillow or with a strongly twisted spine.

At the Tempur Brand Store, you’ll get expert guidance for choosing the right pillow, blanket, mattress, and bed. You can also test different options at your own pace and explore products that suit your sleep ergonomics.

Book a free sleep ergonomics assessment at the Tempur Brand Store – receive a gift valued up to €119!