{"id":94561,"date":"2025-08-11T16:10:01","date_gmt":"2025-08-11T14:10:01","guid":{"rendered":"https:\/\/runlovers.it\/?p=94561"},"modified":"2025-07-30T16:53:05","modified_gmt":"2025-07-30T14:53:05","slug":"sleep-naturally-night-rituals-that-boost-your-daytime-performance","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/","title":{"rendered":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance"},"content":{"rendered":"

Have you ever felt that incredible lightness after a perfect run? When every step lands in sync with the music in your ears, your breathing is steady, and you feel like you could keep going forever? That magic doesn\u2019t (only) come from training. It often starts the night before, under the covers.<\/p>\n

Because you can have the most dialed-in training plan, the best-performing shoes, and a playlist that could shake mountains\u2014but if your sleep sucks, everything falls apart. Sleep is the most powerful natural recovery tool you\u2019ve got. And it doesn\u2019t take effort. Quite the opposite, actually: it just asks that you surrender to it (“in the arms of Morpheus,” as they used to say).<\/p>\n

The Five Factors That Affect Sleep (and Your Running)<\/h2>\n
    \n
  1. Light and Dark:<\/strong>
    \nWe live surrounded by artificial light and forget that our bodies still work like our ancestors\u2019: they follow the sun. Blue light from screens suppresses melatonin production\u2014the hormone that tells your brain it\u2019s time to sleep. Getting natural light in the morning and dimming lights (ideally warm ones) after sunset is a great start.<\/li>\n
  2. Room Temperature:<\/strong>
    \nYour body needs to cool down internally to fall asleep. That\u2019s physiology, not wizardry. Keep your bedroom cool (around 65\u00b0F<\/a> is ideal) and use breathable fabrics. No saunas, no heavy comforters in summer.<\/li>\n
  3. Evening Nutrition:<\/strong>
    \nAvoid heavy meals, sugar, and alcohol: digestion and sleep don\u2019t always get along. A light dinner with complex carbs (like brown rice or potatoes) can actually help. Yes, even if you\u2019re on a low-carb diet: at night, your brain needs glycogen so you don\u2019t wake up randomly.<\/li>\n
  4. Mental Wind-Down:<\/strong>
    \nIf you go to bed with your head full of notifications, checklists, notifications of checklists, and 8K HDR thoughts, it\u2019s hard for your body to catch up. Your brain needs a path to calm. That\u2019s where journaling, meditation, light reading, or a warm shower come in.<\/li>\n
  5. Consistent Sleep Times:<\/strong>
    \nYour circadian rhythm loves consistency. Going to bed and waking up around the same time every day strengthens your body\u2019s internal cues. It\u2019s not boring\u2014it\u2019s biology.<\/li>\n<\/ol>\n

    Pre-Sleep Routine for Athletes (and Everyone Else)<\/h2>\n

    Think of your pre-sleep ritual as the cooldown of your day. It\u2019s the last mile\u2014the slow one\u2014meant to ease the effort and prep you for recovery.<\/p>\n

    A solid routine for active people could include:
    \n\u2013 10 minutes of light stretching or mobility work;
    \n\u2013 5 minutes of diaphragmatic breathing (inhale 4 seconds, exhale 6);
    \n\u2013 screens off at least 30 minutes before bed;
    \n\u2013 reading (ideally on paper);
    \n\u2013 optimal room temperature and dim lighting.<\/p>\n

    What to Avoid After Dinner and Before Bed<\/h2>\n

    There are hidden sleep enemies in some seemingly harmless habits:
    \n\u2013 Intense workouts late at night (they keep you \u201con\u201d for hours);
    \n\u2013 scrolling Instagram in bed (besides the blue light, there\u2019s the doomscrolling effect);
    \n\u2013 checking work emails post-dinner (the modern version of counting debts instead of sheep);
    \n\u2013 dragging unresolved arguments into bed. If needed, jot down a line or two to offload the thought and pick it up tomorrow\u2014with a rested brain.<\/p>\n

    An Example of an \u201cIdeal\u201d Night Ritual<\/h2>\n

    9:30 PM<\/strong>. Dim lighting, phone on airplane mode, ambient playlist by Brian Eno playing softly. Warm shower. Then some easy stretching\u2014maybe the same moves you do after a recovery run.<\/p>\n

    10:00 PM<\/strong>. You sit down and jot down three things you\u2019re grateful for today. No cheesy quotes\u2014just real stuff like \u201cran without pain\u201d or \u201cate something delicious.\u201d Journaling works best when it\u2019s honest.<\/p>\n

    10:15 PM<\/strong>. You read a few pages. Something slow-paced and mellow (Murakami is great, especially when he\u2019s writing about running and jazz).<\/p>\n

    10:45 PM<\/strong>. You lie down. The room is cool. No screens. Just darkness and quiet. Or maybe the white noise of a fan. And you\u2019re ready to start again.<\/p>\n

    Tomorrow Starts Tonight<\/h2>\n

    Sleeping well isn\u2019t a trend or a luxury. It\u2019s a way to take care of yourself. It\u2019s the most natural and powerful recovery there is. You can\u2019t buy it, portion it, or outsource it.<\/p>\n

    And if you want to run better, think clearer, feel your body respond fast and your mind stay sharp\u2014start here. Or rather: end your day right, and let your body do the rest.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.<\/p>\n","protected":false},"author":3,"featured_media":94559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[22412],"tags":[],"class_list":{"0":"post-94561","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-actions"},"yoast_head":"\nSleep Naturally: Night Rituals That Boost Your Daytime Performance<\/title>\n<meta name=\"description\" content=\"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sleep Naturally: Night Rituals That Boost Your Daytime Performance\" \/>\n<meta property=\"og:description\" content=\"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-08-11T14:10:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"Sleep Naturally: Night Rituals That Boost Your Daytime Performance\",\"datePublished\":\"2025-08-11T14:10:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/\"},\"wordCount\":721,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Actions\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/\",\"name\":\"Sleep Naturally: Night Rituals That Boost Your Daytime Performance\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-08-11T14:10:01+00:00\",\"description\":\"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/07\\\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"\u00a9 DepositPhotos.com\\\/HayDmitriy\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/runlovers-2025\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sleep Naturally: Night Rituals That Boost Your Daytime Performance\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance","description":"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/","og_locale":"en_US","og_type":"article","og_title":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance","og_description":"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.","og_url":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-08-11T14:10:01+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance","datePublished":"2025-08-11T14:10:01+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/"},"wordCount":721,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Actions"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/","url":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/","name":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-08-11T14:10:01+00:00","description":"Learn how to improve your sleep naturally with nighttime rituals that enhance physical and mental recovery. From light exposure to room temperature, dinner to journaling\u2014here\u2019s everything you need to know.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"\u00a9 DepositPhotos.com\/HayDmitriy"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/sleep-naturally-night-rituals-that-boost-your-daytime-performance\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/runlovers-2025\/"},{"@type":"ListItem","position":2,"name":"Sleep Naturally: Night Rituals That Boost Your Daytime Performance"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/07\/21-dormire.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=94561"}],"version-history":[{"count":2,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94561\/revisions"}],"predecessor-version":[{"id":94563,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/94561\/revisions\/94563"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/94559"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=94561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=94561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=94561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}