Rehearse your rest.
Winter suggests practising sleeping in difficult situations in the weeks before race day. Try napping on a plane or in a parked car, dozing off while your partner still has a reading light on, or incorporating a subtle but irritating background noise (a dripping tap, a snoring dog) as you go to sleep. The better you adapt to these challenging conditions in training, the more chance you’ll have of overcoming nerves to rest well pre-race.
Treat the night before the race like any other, Winter says – that is, don’t turn in crazy early. “I often hear, ‘I want to PB tomorrow, so I’ll go to bed at 9.’ Well, are you sleepy at 9?” he says. You’re more likely to nod off easily if you adhere to your usual routine instead of trying to force a few extra hours.