Wellness Programme: Sleep
Within our rider wellness programme, we focus on a number of key pillars to help improve our rider’s all-round performance. The next pillar we will look at is sleep, how to get it, why it’s important and how we work to maximise it.
It goes without saying that the better sleep you have had, the more energised you feel so for an elite athlete it is even more important to ensure every night is a good one. We work with TEMPUR to provide all our athletes with a mattress and pillow, alongside travel mattresses on the road to give the best foundation for excellent sleep.
‘It’s the key to recovery, After every session, to be able to train the next day, you need to be rested and ready to go” Alice Towers
Exercise and sleep have an intertwined relationship. The more exercise you do, generally the better and faster you will fall asleep however research has shown too much exercise can over fatigue the body and actually make falling asleep harder.
How does sleep affect sporting performance?
The major consideration for sleep and performance is in the recovery and injury risk management. Studies have shown that a poor night’s sleep leads to a lower level of performance the following day, whilst over time a continual lack of sleep is linked to increased risk of injury. This is largely because while we sleep our body is working to repair the cells and tissues damaged during the day and recuperate the immune system to help with general illness prevention.
“Sleep is one of the most important aspects of our training – it’s really important to athletes, both to our physical and mental wellbeing. When we sleep we repair all our tissues and cells that get damaged when we train, and we also release hormones that help us fight infection, so it’s really important that we get a good night’s sleep so that we can be constantly improving and getting the benefits of our training.” Joss Lowden
The key is then determining how much sleep each individual needs and ensuring this can be built into a routine to get consistently good sleep. The general advice is to get 7-8 hours sleep a night, although in elite athletes some studies suggest around 10hours is optimal. The issue is studies also show many elite athletes are not getting enough sleep, with an average 6.7hours found across a large-scale multisport study.
We are working with our riders to take regular sleep surveys in order to monitor their usual patterns and identify the best sleep routines for them, and their training. Looking to implement good habits and routines that are applicable at home, and on the road to help ensure sleep is a priority alongside training and racing.
So how to help achieve great sleep?
There are some easy steps and routine changes you can make to help you sleep better.
1. Remove screens and devices at least 30minutes before bed. The light and stimulation can interfere with the body’s circadian rhythms and reduces melatonin release, a hormone that helps us feel sleepy.
2. Don’t panic about waking up at night, this doesn’t mean you aren’t still getting quality sleep. We sleep in cycles and it’s very common to wake up between these cycles. The key is to not panic and lengthen the time you are awake, focus on relaxation and you can move back into sleep more quickly
3. Plan your naps carefully. Many athletes will find themselves taking a post-ride nap which is a great way to recuperate but they should be kept to the “power nap” length of 20mins and not occur after 3pm to avoid affecting sleep later
4. Set up a bedtime routine to help bring your body and mind into a sleep state. Gentle yoga or stretching with focus on low slow breathing to help lower the heart rate and regulate body temperature will help transition you to sleep
5. Get the best sleep products. Our riders all use TEMPUR mattresses and pillows that are specifically designed to give outstanding comfort, support and mattress pressure relief for a fantastic night’s sleep
About TEMPUR
TEMPUR® created the first memory foam and pillow in 1991. It evolved from a unique material made by NASA scientists to absorb the pressure of G-force during space flight. Now, it is the only mattress company on the planet to be certified by the l Space Foundation, thanks to its iconic mattress material, which is proven to give outstanding comfort, support and mattress pressure relief for a fantastic night’s sleep.