A study published in the journal Sports Medicine – Open provides valuable information on the importance of adequate sleep and sleep management strategies in ultramarathon runners.
Study: Sleep and Ultramarathon: Exploring Patterns, Strategies and Repercussions of 1,154 Mountain Ultramarathons Finishers. Image credit: EshanaPhoto / Shutterstock
Record
A sufficient amount of sleep is a prerequisite for optimal physical performance. Sleep deprivation of 24 – 30 hours can reduce reaction time and cognitive performance. Improvement in cognitive and motor performance has been observed in individuals following sleep management strategies.
In addition to performance, sleep deprivation can negatively impact recovery after a high-intensity workout. Athletes involved in high-intensity sports such as offshore sailing and ultramarathoning often experience sleep deprivation due to irregular training timing, travel and extended competition duration.
In this study, scientists investigated sleep patterns and management strategies in ultramarathon runners and assessed the effects of sleep deprivation during and after the ultramarathon.
Study design
The study was conducted on 1,154 runners from two ultramarathons: a 165km race with a positive elevation of 9,576 meters and a 111km race with 6,433 meters of elevation gain.
Participants were asked to complete a survey questionnaire, which collected information on demographic characteristics, education characteristics, usual sleep profile, circadian typology, and sleep management strategies. The questionnaire was sent to the participants after the match to retrospectively collect the information from the pre-match, during and post-match periods.
Participants were categorized into three groups based on the number of nights spent during the race: one night, two nights, and three nights. The scientists defined “race overnighters” as runners staying in the race for at least four hours between 6:00 p.m. and 6:00 a.m.
Important observations
About 86% of the study participants were male and the average age of the participants was 43 years. The age and gender of the participants were representative of the overall race principles. The average finish time was 50 hours for the 165 km race and 34 hours for the 111 km race.
The average daily sleep duration of the participants was 7.5 hours. However, they desired an average sleep duration of 8 hours per day. About 19% of participants reported having a history of sleep disorder-related symptoms, including insomnia, sleep apnea, and sleep disorder-related depressive syndrome. About 5% reported taking sleeping pills.
About 58% of the participants reported that they implemented at least one sleep management strategy while preparing for the race. About 18% of the participants reported that they intentionally experienced sleep deprivation during their training for the race.
About 61% of the participants reported that they modified their usual sleeping habits one week before the race. Among them, about 55% reported an increase in their daily sleep duration, 5% reported modifying their sleep schedule, and 1% reported a decrease in daily sleep duration. Additionally, approximately 46% of participants reported experiencing a night of partial sleep deprivation during the week prior to the race.
Most of the participants reported an average total sleep debt of 50 minutes before the race. About 29% of the participants reported having symptoms related to the sleep disorder the night before the race. About 13% of participants reported using sleeping pills or other alternative treatments to help them sleep the night before the race.
Sleep during the match
About 84% and 53% of the 165km and 111km ultramarathon participants reported taking at least one nap during the race, respectively. During the 165 km race, the total sleep duration for each participant was 76 minutes. During the 111km race, the total sleep duration for each participant was 27 minutes.
A significant correlation was observed between cumulative sleep duration and finish time in both races. Most participants (82%) reported taking short naps lasting less than 30 minutes during the race. In terms of nap time, about 80% of participants reported napping during the night, while only 15% reported napping.
Effects of sleep deprivation
About 80% of participants reported experiencing at least one symptom related to sleep deprivation. A variation in the prevalence of symptoms was observed according to the number of nights in the match. The most commonly reported symptoms were decreased alertness and hallucinations.
A lower prevalence of sleep deprivation-related falls was observed among participants with increased average daily sleep duration before the race.
Post-race recovery
Participants reported regaining a normal state of alertness without drowsiness within two days after the race. About 22% of the participants believed that sleep deprivation during the race increased the risk of accidents in everyday life.
Importance of study
The study highlights the importance of sleep management to improve performance and alleviate the negative health effects of sleep deprivation in ultramarathon runners.
The study finds that increasing the daily amount of sleep before a race effectively reduces the risk of falls associated with sleep deprivation during the race.
The study identifies “naps” as the most popular sleep management strategy during the race.
