Optimize Pre-Race Sleep for Your Best Marathon Performance
The week before your marathon is when sleep strategy becomes most critical—and paradoxically when good sleep often becomes most elusive. Studies show that up to 70% of endurance athletes report sleep disturbances in the days leading up to major competitions like marathons.
Marathon Sleep Banking:
Begin increasing sleep duration 7-10 days before race day, aiming for an extra 30-60 minutes per night. Research from Stanford's sleep lab shows that "sleep banking" improves subsequent marathon performance even during periods of suboptimal sleep (like pre-race anxiety or travel nights). This strategy builds up reserves of critical recovery hormones and neurotransmitters for race day.
Strategic Sleep Shifting for Race Day:
If your marathon requires an unusually early start, begin gradually adjusting your sleep schedule 10-14 days out. Shift both bedtime and wake-up time 15 minutes earlier every 2-3 days until you reach your target race-day wake time. This gradual adjustment prevents the shock of a sudden change while ensuring your body is naturally alert at the appropriate time on marathon morning.
Marathon Travel Sleep Considerations:
When traveling across time zones for destination races, adjust to the marathon destination time as quickly as possible. For eastward travel (more challenging), begin shifting your runner's schedule before departure. Use strategic light exposure (seek morning light and avoid evening light when traveling east; do the opposite when traveling west) to help reset your circadian clock for optimal race performance.
Managing Pre-Marathon Sleep Anxiety:
Create a specific pre-sleep routine for race week that includes relaxation techniques for runners. Progressive muscle relaxation paired with diaphragmatic breathing can significantly reduce physical tension before your marathon. Write out race-day logistics and concerns in a dedicated notebook rather than mentally rehearsing them in bed. This "cognitive offloading" has been shown to reduce sleep-disrupting rumination by 43% in competitive marathon runners.
Marathon-Friendly Sleep Positions:
During race week, be particularly mindful of sleep positions that might strain key running muscles. Side sleepers should place a pillow between knees to maintain hip alignment; back sleepers can place a small pillow under knees to reduce lower back pressure; stomach sleepers might benefit from transitioning to side sleeping during this critical marathon preparation period.
"Starting and maintaining new habits is hard, but trying to do it with inadequate sleep is nearly impossible," explains Dakotah Popehn. "Start setting yourself up for success with a good night of sleep. And a good night of sleep starts with a perfectly made-for-you pillow! I don't go anywhere without my adjustable Lagoon Otter pillow for marathon training!"
Pro Tip for Marathon Eve Sleep:
If you experience difficulty sleeping the night before the marathon despite preparation, remember that one night of suboptimal sleep has minimal performance impact if you've maintained good sleep hygiene during training. Focus on relaxation rather than forcing sleep, which only increases anxiety. Even quiet rest provides significant benefits compared to tossing and turning with pre-marathon sleep anxiety.
For more information on optimizing your pre-race sleep strategy, subscribe to Lagoon's Sleep & Fitness news, and grab your perfect pillow for deep, restorative marathon recovery sleep. Use code MARATHON for 15% off your first purchase.
