sleep

Tag Archives — sleep

How Cyclists Can Sleep Better

Sleep is a problem for many athletes. Sometimes this is just after a hard workout or race but sometimes sleep disruption is more regular and requires some concerted effort. These are a few things that can help.

Sleep after a hard race or late workout

Many athletes like doing a weekly hard race or group workout. If you find that you can no sleep because you are wound up than trying a cold shower, more food (or less food) and/or some foam rolling and deep breathing (or meditation) can help improve this. If you find that this is a consistent trend than you may be wise to avoid these late night events most of the time to preserve sleep, especially if you can train earlier without as much travel. This is a difficult situation but may help you achieve your main season goal so maybe worth considering if the cold showers and tweaking of pre/post meals and bedtime routine do not help.

Or Are you just a ‘bad sleeper’?

 

SLEEP POSITION

If your goal is to stop tossing and turning it may be that a pillow under your knees for back sleepers, between your knees for side sleepers or under your shoulder/flexed top leg for stomach sleepers can help put you in a comfortable position that you won’t need to adjust from to get out of a position you can’t maintain. For many cyclists laying on your back with your hips open results in some sort of movement to let the pressure off the low back. Check out this mobility wod talking more about sleeping in extension and considering a softer mattress or foam pad if finding it hard to get comfortable.
I like the sleep posture that is proposed in this image for stomach sleepers especially. It can also help with neck pain from twisting your head into an odd position relative to your torso.

SLEEP HYGIENE

  • Clean your sheets and vacuum and dust your room today. Do it again or a week or so. Clean sheets (and a clean room) can be a nice way to go to sleep.
  • Winding down – You could try yoga and journaling before bed if you find you are waking up a lot (does not seem like that is the case from your watch ‘awake’ time) = This ‘awake’ time is when you move around a lot and go to bathroom etc (ie. watch shakes a lot) 
  • Make your bedroom dark and try to minimize bright lights in the couple hours before bed. Dimmers and room shades are handy.
  • Brush your teeth right after bed so that is done and starts you on the bedtime routine early.
  •  Having earplugs/eyeshade/dark room and cold room (SLEEP HYGIENE) may also help to avoid extra wakings or a disturbed sleep.

               ** PRO-TIP FOR TRAVELING = Use earplugs/eye shade every day so you are ready to be comfy when traveling **

  • I also believe (but admit it is kooky) that having wifi/phones ON in room (and perhaps just in the room as a temptation) has an effect … so TURNING THEM OFF is also wise
  • Using any screens with low brightness (also use night shift on iPhone and an APP called F.LUX for PC/Mac computer to take some of blue light and brightness out of any screens you need later in day 
  • Try to eat at regular intervals during the day to avoid a huge evening meal and try to have that meal a few hours before bed. A common recommendation is to be done eating by 7:30 pm and be in bed ahead of 10:30 pm.
I find the bed-time function on the iPhone (in timer/clock app) is nice as it reminds me to get ready for bed about 45min before and helps illustrate how long I will get given my wake time. The F.lux app has a similar reminder about the fact you are waking up in 8-9 hours so you should go to bed!

 

More Resources

1) Amy Bender on Sleep on the Consummate Athlete Podcast

2) How sleep relates to your cycling performance

This is an article I wrote for Canadian Cycling Magazine with some basics on sleep and quotes from the podcast we did with PEAK PERFORMANCE AUTHORS BRAD STULBERG AND STEVE MAGNESS 

3) insomnia Guide from PainScience.com

If your sleep is really disrupted definately go see a doctor. To help you start to understand the issue and perhaps find a few other ideas that you can review with your doctor check out this guide from Paul Ingraham of Painscience.com. He put together an article about his insomnia and does a good job of working through many of the factors that can contribute to insomnia.

Read his Insomnia Guide HERE

Apps to Improve sleep by minimizing blue light from screens

A Common question is how to improve sleep, perhaps by reducing screen time or ‘blue light’ exposure. This can be an easy adjustment to make on most devices, some changes are ‘native’ while others require you to download an APP. Reducing the screen time especially, and to a lesser extent, the brightness/blue light could possibly help reduce sleep disruption from screens.

Molly and I talked about our favorite apps and routines for productivity on this episode of the Consummate Athlete Podcast

While the stimulation (or stress) from emails and other online content can be a bigger issue than light the reality is some of us need or want to be on screens later at night. To reduce light exposure try these apps. The color on your screen will change when it ‘shifts’ to night mode, but most people adjust and don’t notice after a minute or two.

I find the light to be ‘campfire like’ and as it dims around 5 pm (or sunset) it is a good ‘stop reminder’ for me to shut down for the day and focus on family/friends and getting outside for some activity.

Flu.x is a popular App for PC and available for IOS

How To Use nightshift mode on iPhone 

Open settings on iPhone, scroll to display & brightness, select “NIGHT SHIFT”,  can schedule or turn on once and select the ‘screen temperature’ (I run mine quite dim all day and very dim at night)

for Google this is another app to adjust your screen :