Sleep: The Secret Weapon High School Runners Need for Peak Performance

Sleep is like a secret weapon for runners. While most athletes focus on training plans, nutrition, and gear, the most powerful performance enhancer might be the one we often overlook: a good night's rest.

Consider Sara Hall, one of America's most accomplished marathoners.

With a 2:20 personal record—that's running at a blistering 5:20 pace per mile for 26.2 miles—she represents the pinnacle of distance running achievement. Her journey began in high school, where she dominated the national scene, winning the Foot Locker Cross Country ≤bChampionships in both 1999 and 2000. For elite athletes like Hall, sleep isn't just about rest—it's an essential part of training, just as important as the miles logged and workouts completed.

“I try to be really good about the little things, like sleeping really well. Two people can be doing the same training, but how much you’re benefiting is going to vary depending on what you do outside of your training.”

So why is sleep such a critical factor for success, especially for high school runners?

How Sleep Affects Running Performance

Sara Hall isn't the only one who considers sleep her secret weapon. The science is clear: better sleep leads to better performance. A study from Stanford University showed that athletes who slept at least 10 hours a night ran faster, felt more focused, and even had more energy to push through tough workouts (Mah et al., 2011). While that study focused on basketball players, the same holds true for runners. The sleep habits of successful high school runners show that when you're well-rested, your legs feel lighter, you hit your paces more easily, and you're less likely to get injured.

How Sleep Helps You Recover Faster

Every hard workout you do breaks down muscle fibers, and sleep is when your body repairs them, making you stronger and faster. During deep sleep, your body releases growth hormone, which helps rebuild muscles and tissues. A study in Sports Medicine found that athletes who don't get enough sleep take longer to recover and are at higher risk for injuries (Fullagar et al., 2015). Understanding how to get better sleep during track season can help your body bounce back faster after those tough hill repeats or long runs.

How Sleep Improves Mental Focus

Sleep isn't just about physical recovery; it also impacts your mental performance. As Sara Hall points out, sleep fuels her ability to stay mentally sharp and focused during training and races. Studies show that sleep deprivation significantly reduces cognitive function and concentration (Walker, 2017). In running, mental skills are just as important as physical strength. Whether it's pushing through fatigue during a tough workout or staying present and in the moment during a race, your mind plays a crucial role in your success. Learning how to stay mentally engaged while well-rested can make all the difference.

The Bad News: Signs of Sleep Deprivation in Teenage Athletes

Increased Risk of Injury

If you're not getting enough sleep, your chances of getting injured increase. Research published in Pediatrics found that high school athletes who slept fewer than 8 hours a night were nearly twice as likely to get injured compared to their well-rested teammates (Milewski et al., 2014). Whether it's a soft tissue issue or something more serious, like a stress fracture, skipping out on sleep can end your season early.

Weakened Immune System

Sleep isn't just for your legs—it's essential for your entire body, including your immune system. When you're sleep-deprived, your body becomes more vulnerable to illness, making it easier to get sick. Research has shown that people who consistently sleep fewer than 7 hours per night are nearly three times more likely to develop a cold compared to those who get 8 hours or more (Cohen et al., 2009). Another study found that inadequate sleep can lower the body's immune response to vaccinations, further highlighting how important sleep is for staying healthy (Spiegel et al., 2002). For high school runners, getting sick during the season means missed practices.

The Importance of Sleep Hygiene for High School Athletes

Just like you wouldn't start a race without warming up, you shouldn't try to sleep without the right preparation. Sleep hygiene—the habits and practices that help you get quality sleep—is especially important for student-athletes who need to maximize their rest for recovery and performance.

In his book "Why We Sleep," Matthew Walker emphasizes the importance of sleep hygiene, particularly for young people.

Think of sleep as the very foundation upon which diet and physical exercise rest. No amount of healthy eating or physical exercise can offset poor sleep. The three are not equal partners in the health trinity—sleep is the preeminent force of the three, the first among equals.

Walker particularly stresses that teenagers need more robust sleep hygiene practices because their biological sleep timing is naturally shifted later, making them more vulnerable to sleep disruption.

Sleep Hygiene For Runners

Sleep hygiene includes all the daily habits that affect your sleep quality. Think of it as creating the perfect conditions for your body to transition from being awake to being asleep. Research shows that good sleep hygiene can help you fall asleep faster and stay asleep longer, leading to better recovery and performance (Stepanski & Wyatt, 2003).

A study specifically looking at high school athletes found that those with better sleep hygiene practices not only slept longer but also reported better mood, reduced fatigue, and improved athletic performance (Watson et al., 2017). The National Sleep Foundation's research on adolescent athletes suggests that proper sleep hygiene can reduce injury rates by up to 68% (Milewski et al., 2014).

Temperature Management

Your body temperature naturally drops when it's time to sleep. Keep your bedroom cool—between 60-67°F (15-19°C) is ideal. This might mean cracking a window or adjusting your thermostat before bed.

Your body needs to drop its core temperature by about two to three degrees Fahrenheit to initiate sleep and then maintain it.

As Walker notes in "Why We Sleep," for athletes, this temperature regulation is especially important after evening workouts when body temperature is elevated.

Control Light Exposure

Light exposure management goes beyond just avoiding screens before bedtime. During the day, make sure to get plenty of natural sunlight, especially in the morning, as this helps regulate your circadian rhythm. As evening approaches, gradually dim the lights in your environment to signal to your body that it's time to wind down. When you finally head to bed, create complete darkness in your room using blackout curtains or a sleep mask. This complete darkness is crucial for proper melatonin production, your body's natural sleep hormone.

Create a Wind-Down Ritual

Establishing a consistent pre-sleep routine helps signal to your body that it's time to rest. Consider incorporating light stretching, gentle yoga, foam rolling, or some hip mobility exercises to release any remaining tension from training. Writing in your training log can help clear your mind of tomorrow's workout worries. Reading a physical book (not on a screen) can help you relax, while taking a warm shower can trigger sleepiness through the subsequent body temperature drop. Deep breathing exercises or meditation can further calm your mind and prepare you for sleep.

Manage Your Training Schedule

While practice times aren't always within your control, you can optimize your schedule to support better sleep. For those wondering how to wake up early for morning running practice, try to avoid intense workouts within 2-3 hours of bedtime, as exercise raises both body temperature and adrenaline levels. If evening practices are unavoidable, take a warm shower afterward to help regulate your body temperature. Incorporate recovery techniques like foam rolling or light stretching to help your body transition from training mode to rest mode.

Key Point: Perfect Sleep Hygiene Isn't Always Possible...And That's Okay!

As a student-athlete, there will be times when you can't follow all these guidelines perfectly. Late-night meets, away games, or important study sessions might disrupt your routine. That's okay—focus on controlling what you can and getting back to good habits when possible. The goal isn't perfection; it's creating the best possible conditions for sleep within your schedule.

Three Ways to Improve Your Sleep

Now that we know why sleep is essential, how can you make sure you're getting enough of it? Balancing school, sports, and social life can be hard, but with a few smart strategies, you can make sleep a regular part of your routine.

1. Put Away the Screens

One of the biggest obstacles to good sleep is screen time. The light from phones, tablets, and computers tricks your brain into thinking it's still daytime, making it harder to fall asleep. A study published in JAMA Pediatrics confirmed that screen time before bed reduces sleep quality (Carter et al., 2016). Set a rule for yourself: put your phone away at least 30 minutes before bedtime.

2. Create a Sleep-Friendly Environment

A dark and quiet room helps your body know it's time to sleep. Even small sources of light, like from an alarm clock, can interrupt your sleep cycle. Research from the Journal of Clinical Sleep Medicine found that reducing light exposure before bed improves sleep quality (Chang et al., 2015). Try using blackout curtains or an eye mask, and make sure your room is cool and comfortable.

3. Set a Consistent Sleep Routine...To the Degree That You Can

You may have heard the advice to "go to bed and wake up at the same time every day, even on weekends." Ideally, yes, the body responds well to this type of consistency. But this is unrealistic for high school student-athletes.

Matthew Walker explains that teenagers have a natural tendency to go to bed and wake up later due to shifts in their circadian rhythm during adolescence. He acknowledges that while maintaining a consistent sleep schedule is beneficial, teenagers often need to catch up on sleep during weekends because of the chronic sleep debt they accumulate during the school week. Walker argues that allowing teens to sleep in on weekends can help them recover from this sleep deficit as long as it doesn't drastically disrupt their overall sleep schedule. He emphasizes the importance of getting sufficient sleep during the week but suggests that catching up on sleep when needed is better than continuing to function with sleep deprivation.

What to Do If You Miss Sleep

Even with the best intentions, high school runners sometimes miss sleep due to homework, social events, or competitions. The good news is that missing sleep occasionally won't ruin your training or performance, as long as you handle it correctly.

1. Don't Stress About a Single Missed Night

According to Walker, while consistency is important, one late night isn't catastrophic. Stressing over it can actually make it harder to sleep the next night. Instead, focus on getting back to a regular sleep schedule as soon as possible. The key is to avoid letting occasional sleep loss become a habit.

2. Nap Wisely

If you're feeling tired after a poor night's sleep, taking a short nap (around 15-25 minutes) can help you recover without interfering with your night-time sleep schedule. Research suggests that napping can improve cognitive performance and mood, which may help you stay focused in school and at practice (Vgontzas et al., 2007). However, avoid long naps late in the afternoon, as they can make it harder to fall asleep at night.

3. Make Sleep a Priority the Following Night

After missing sleep, aim to get a full 8-9 hours the next night. While you can't completely "make up" for lost sleep, catching up on rest helps repair some of the damage caused by sleep deprivation. Studies show that even one good night of sleep can restore your immune system and cognitive function, helping you bounce back faster (Prather et al., 2015).

Why Reducing Screen Time Matters If You Want To Get Good Sleep

We've talked about how limiting screen time before bed will improve your sleep quality. I'd like to propose this as the first thing you to do when you commit to making sleep a bigger part of your training plan.

Why?

The blue light emitted from phones, tablets, and computers suppresses melatonin production, the hormone responsible for regulating sleep-wake cycles. This effect is especially significant for teenagers, whose circadian rhythms are already shifted to favor staying up later. A study published in JAMA Pediatrics found that screen time before bed can significantly delay sleep onset and reduce overall sleep quality, particularly in adolescents (Carter et al., 2016).

Additionally, a study by Chang et al. (2015) published in the Proceedings of the National Academy of Sciences showed that exposure to blue light from devices before bed not only delays sleep but also reduces the amount of REM sleep—the stage of sleep essential for cognitive function and recovery. Teens who reduce screen use in the hour before bed are more likely to experience better sleep, which can lead to improved performance in school, sports, and overall health.

So what should you do?

To combat the negative effects of screen time, try turning off your devices or switching them to "night mode" at least 30 minutes before going to bed (more on this below). Using blue-light blocking glasses or apps that reduce blue light exposure can also help, but the best solution is simply to put the devices away and engage in screen-free activities like reading.

Once you've committed to getting off your phone...

Here are two easy ways to improve your sleep starting tonight, backed by science:

1. Set a Bedtime Alarm

Most of us set alarms to wake up, but few think to set alarms to remind ourselves when it’s time to wind down. Research shows that winding down before bed helps you fall asleep faster and improves sleep quality. Setting a "bedtime alarm" about 30 minutes before your intended sleep time is an excellent way to signal to yourself that it’s time to start preparing for bed. This wind-down period should include relaxing activities, like reading or light stretching, which can promote better sleep (Mindell et al., 2015).

2. Prep for the Next Day

One of the easiest ways to reduce stress at night (and to help you get more sleep) is to prepare for the next morning. Pack your school bag, lay out your running clothes, and set your breakfast or snacks for the next day. By eliminating small stressors in the morning, you make your morning routine smoother and ensure you can sleep in a little longer. A more organized morning often translates to a more restful night of sleep, as reducing stress is key to falling asleep quickly (Carter et al., 2016).