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Mother Runner Optimizes Her Sleep

Posted by Sara Hendershot on

Mother Runner Optimizes Her Sleep

Even if you’re not a professional athlete or chasing around an energetic toddler like Amanda Nurse, we can all use a little more sleep right now. Regulating your internal circadian rhythm and achieving high-quality sleep are some of the most effective tools at protecting your immunity and boosting your own wellness.

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Melatonin: Everything You Need to Know About This Sleep Hormone

Posted by Sara Hendershot on

Melatonin: Everything You Need to Know About This Sleep Hormone

There are an increasing number of supplements that claim they’ll improve your sleep. But with supplement label claims still being free from regulation, how can you tell fact from marketing fiction? One of the best first steps when searching for a sleep-enhancing product is to go back to what the latest science says. And when it comes to evidence-based ingredients, none come close to the body of evidence backing the efficacy of melatonin. In this article, we’ll take a closer look at its role in the body, why its production can get disrupted, and why we included a specific dosage...

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Building Consistency: Does Timing of Training Matter?

Posted by Sara Hendershot on

Building Consistency: Does Timing of Training Matter?

By Becky Wade Firth Most runners intuit that good sleep does wonders for our training, racing, and ability to stay healthy. Not only do we feel better overall when our minds and bodies are sufficiently rested; solid shuteye also makes it possible to dig a little deeper and fend off more of those pesky colds and season-threatening injuries. It’s more than a hunch. A comprehensive review of recent literature led by Dr. Andrew M. Watson spouts the many ways that abundant sleep boosts athletic performance. When sleep duration and quality go up, so do recovery and adaptation, perceived exertion, and—the kicker—endurance performance....

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Pre-Race Nerves Keeping You Up? Science-Backed Ways to Wind Down at Night

Posted by Sara Hendershot on

Pre-Race Nerves Keeping You Up? Science-Backed Ways to Wind Down at Night

As exciting as competing is—especially after any kind of extended layoff—it’s also inherently stressful. Whether you’re racing in an Olympic stadium or on some empty backroads, if the outcome is meaningful to you, some amount of pre-race nerves is inevitable. One runner may feel intense butterflies in her stomach for weeks leading up to a big event. Another may not feel nervous until he arrives at the race venue to warm up. Wherever you fall on the spectrum, the key is to expect what’s coming and have a plan for managing it.  The night before a competition is particularly ripe...

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5 Ways to Create More Consistent High-Performance Habits

Posted by Mackenzie Lynch on

5 Ways to Create More Consistent High-Performance Habits

Success is rarely the result of random behaviors. Rather, it comes from regularly repeating positive habits with persistence. Here are five ways that you can get closer to your goals and level up in every area of your life by becoming more consistent in your daily routines. 1) Establish Regular Sleep and Wake TimesExcessive alcohol and caffeine. Too much screen time. Lack of sunlight exposure. There are plenty of lifestyle factors that can derail your circadian rhythms. One of the most underrated disruptors is having inconsistent sleep and wake times. If you pulled up the alarm function on your phone...

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