If you’re a keen runner or fitness buff, you’ll likely know just how important rest and recovery are to achieving your peak performance.

And while it isn’t always possible to get the optimum amount of sleep, here are ten sleep hacks to help you wake up feeling fresh and ready to get back into it.

1. Choose your workout time carefully

While it’s well known that physical activity will help you drift off at night, did you know the timing of your workout can affect your sleep?

A recent study foundthat those who exercised at 7:00am fell asleep quicker than those at 7:00pm.

However, those who exercised later on in the day slept through the night better, waking up less.

2. Stick to a sleep routing

Sticking to a routine is crucial to your exercise programme and it’s the same with your sleep.

No matter whether you decide to workout first thing in the morning or later on in the day, make sure that you stick with it.

3. Take time to nap

While a 10-15 minute nap is a good way to restore a bit of energy, 90 minutesis the optimal nap time.

This is due to the fact that your body will go to a full sleep cycle in this duration and allows your body to start to regenerate any damaged tissue from the day’s workout.

4. Eat protein before bed & in the morning

Your body is deprived of nutrients while you sleep, so a light snack which is rich in protein before bed is a good idea to help repair your muscles.

It’ll also help you recharge in the morning and reduce food cravings through the day.

5. Set realistic sleep goals

If you’re serious about your fitness, you’ve probably got a regimented set of goals that you stick to religiously.

As such, it’s important that you do the same for your sleep! Take into account everything including your job, family and age to determine just how much sleep you can realistically achieve (and need to wake up feeling refreshed) and make sure you stick with it.

6. Don’t prioritise exercise over sleep

Although you are aware that you should get seven to nine hours of sleep every night, what if you haven’t had time to work out? This does not imply that you should compensate for missed time by staying up late or rising early.

Instead, make time for exercise and recovery by eliminating other, less crucial tasks from your schedule.

7. Make sure you don’t accumulate a sleep debt

Having said this, if you simply have to get up early to hit the gym, it’s important that you acknowledge this by not accumulating a “sleep debt”.

The same applies the other way around too, if you’re staying late to work out, make sure you only do so if you can afford to habe a lie-in in the morning.

8. Watch your caffeine intake

It should probably go without saying that caffeine isn’t great when you are trying to get fit.

While a cup in the morning is fine, drinking coffee later on in the day for an energy boost is generally seen as a bad idea.

An NHS study found that those who took caffeine pills six hours before bedtime, slept an average of 41 minutes less than those who didn’t.

9. Cut out alcohol

Not only does alcohol lower your testosterone and hinder muscle growth, it can also prevent you from getting a great night’s sleep.

Booze will affect your circadian rhythm, and as your body begins to metabolise the alcohol, you’ll find yourself waking up more often in the night than you usually would.

10. Reduce screen time

One of the best ways to wind down after a hard workout is to hole upin bed with a box set, or perhaps a scroll through social media.

However, the lights from all of your various gadgets will delay the release of melatonin, a hormone which usually helps you drift off to sleep and, as such, are best avoided for at least an hour before bedtime.