Sleep to Win – The Proper Routine for Optimal Performance

By Christopher Schwenker

Transform your cycling potential by harnessing the power of healthy sleep habits.

In the relentless pursuit of peak performance, many athletes meticulously plan their training regimens, nutrition, and equipment choices. Yet, a crucial component of athletic success often gets sidelined – sleep. The mantra “recovery is training” isn’t just a catchy phrase; it’s a fundamental principle that underscores the importance of rest in an athlete’s routine.

Despite its significance, sleep is frequently the first sacrifice made at the altar of busy schedules and pressing commitments. Whether cramming for an exam, pushing through another late-night training session, or unwinding with a movie, our modern lives often leave little room for adequate rest.

Building the Foundation of a Healthy Sleep Routine

Simple pre-sleep rituals can signal to your body that it’s time to wind down, fostering a conducive environment for deep, restorative sleep. As we delve deeper into the nuances of why sleep must be as prioritized as any training session, remember—investing in rest is investing in your success. Here’s how!

a. Skip the late-night snacks and drinks

Indulging in a late-night dessert may be tempting, but it’s not ideal for your sleep quality. Digesting food, particularly sugary or high-carb snacks, interferes with the release of melatonin, the hormone that helps you feel sleepy. These snacks can cause a spike in insulin levels, making you feel unexpectedly energetic when you should be winding down.

If you enjoy a post-dinner snack, consider choosing options higher in protein. Enjoy these snacks 1-2 hours before bedtime. Protein helps slow digestion, which means eating it well before sleep reduces the likelihood of sleep disturbances.

Be mindful of liquid intake before bed as well. Drinking excessive amounts right before sleeping can lead to frequent bathroom trips, disrupting your night’s rest. Stick to a moderate intake to avoid this issue and help ensure a more uninterrupted sleep.

b. Turn out the lights

Blue light is particularly disruptive to sleep. It mimics the bright light of morning and inhibits the production of melatonin, the hormone essential for feeling sleepy. To promote better sleep, start by dimming your lights in the evening to encourage melatonin production and prepare your body for rest naturally.

Additionally, adjust the settings on your phone to shift from blue light to a warmer yellow tone. Most devices have a “night mode” feature that you can set to activate automatically. For example, presetting your phone to switch to night mode at 6 pm can help minimize blue light exposure, aiding your body’s natural nighttime readiness for sleep.

c. Bed is for sleeping

Using your bed for activities other than sleep, like studying, watching movies, or snacking, can undermine your sleep quality. The bed should be a designated space for rest. By reserving your bed exclusively for sleep, you condition your body to associate it with relaxation and downtime.

When you make it a habit to sleep only in your bed, your body will recognize that lying down is a signal to wind down and not engage in stressful or stimulating activities. This conditioning helps to clear your mind of the day’s concerns and the upcoming plans for tomorrow, facilitating a relaxation conducive to restorative sleep.

d. What’s that sound?

Using a white noise machine or app can be highly beneficial if you’re a light sleeper easily disturbed by the slightest noise. The consistent hum of white noise helps mask other sporadic sounds that might disrupt your sleep.

Alternatively, a fan or another device that emits a steady, low sound can serve the same purpose. These solutions work by creating a soothing and continuous background noise, making it easier to stay asleep throughout the night.

e. Be cool!

Maintaining a cool room temperature is critical for optimal sleep. Setting your thermostat to around 65 degrees Fahrenheit (about 18 degrees Celsius) creates an ideal sleeping environment.

Cooler temperatures support the body’s natural inclination to cool down during sleep, which aids in falling asleep faster and reaching the crucial REM (Rapid Eye Movement) stage more effectively. This stage is vital for deep, restorative sleep, helping you wake up refreshed and alert.

f. Cut off the caffeine

Caffeine impacts everyone differently, but its effect on sleep is universally disruptive. Caffeine works by binding to adenosine receptors in the brain. Adenosine is a hormone that promotes sleepiness, preparing the body for rest. When caffeine blocks these receptors, it effectively borrows from your future energy reserves to keep you alert and awake.

This mechanism can severely hinder your ability to wind down and enjoy a full night’s rest. Stop consuming caffeine at least 5-7 hours before bedtime to avoid caffeine’s sleep-disrupting effects. This window allows enough time for the caffeine to metabolize and clear your system, helping you settle down for a restful sleep.

g. Creating a Mindful Sleep Routine

Creating a bedtime ritual is a powerful way to signal your body that it’s time to wind down and prepare for sleep. By establishing a routine that includes some of the methods previously mentioned, such as meditation or quiet time, you encourage your body to release melatonin naturally, fostering a state of drowsiness.

A vital component of this routine is to set aside 30 minutes of downtime before you plan to sleep. Consistently going to bed and waking up at the same time every day further reinforces this pattern. Our bodies thrive on consistency, and adhering to a structured sleep schedule is no exception. This regularity helps enhance the quality of your rest, making you more refreshed and alert each day.

Recognizing the signs you need more sleep

Feeling constantly tired is a clear sign that you’re not getting enough rest, but it’s not the only indicator of sleep deprivation, which can affect your entire body. Here are some crucial signs that you might need more sleep:

1. Immediate sleep: If you fall asleep as soon as your head hits the pillow, it’s a sign of chronic sleep deprivation. Ideally, falling asleep should take between 10 and 20 minutes.
2. Dehydration: Sleep significantly influences hydration because the hormone vasopressin, which helps prevent dehydration, is released during late sleep. Disrupted sleep can alter this hormone’s release, increasing your risk of dehydration.
3. Unhealthy eating habits: Poor sleep can lead to weight gain by increasing ghrelin, an appetite-stimulating hormone, and decreasing leptin, which tells your body when it’s full. It often results in increased snacking, cravings for high-calorie foods, and reduced urge to exercise.
4. Increased anxiety: There is a cyclical relationship between sleep and mental health. Insufficient sleep can exacerbate feelings of anxiety and stress, which in turn can further disrupt sleep. Sleep disorders significantly impact mental wellness, affecting mood, memory, and concentration by hindering the brain’s ability to process emotional information during REM sleep.

Never Neglect the Significance of Sleep

The consequences of neglecting sleep are not trivial. Sleep is essential for physical restoration, mental clarity, and emotional resilience. Missing out on precious sleep hours can lead to a noticeable decline in cognitive function, marked by forgetfulness and a pervasive mental fog affecting every aspect of daily life. Moreover, the cycle of sleep deprivation can become self-perpetuating, as disrupted sleep patterns make it increasingly difficult to find natural rest in the subsequent nights.

Breaking this cycle requires intentional action. Establishing a consistent sleep routine is not just beneficial; it’s necessary for those aiming to maximize athletic potential. Committing to a regular schedule, allowing 7.5-8 hours of sleep each night, can dramatically enhance an athlete’s recovery and overall performance.

About the Author

After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund.