05 / SLEEP EASY, CYCLE HARD
With my own research and other studies, it’s conclusive – lack of sleep leads to a myriad processes in the brain that are detrimental to performance. These include reduced power output, early fatigue and poor decision-making,” says sleep expert Shona Halson, who’s worked with Australian WorldTour team, Orica-BikeExchange.
It’s suggested that, as a nation, we’re enjoying an hour’s less sleep per night than several decades ago. “But that’s life,” you might retort. “Work, family, cycling… you sleep when you can.”
And that’s the point according to Nick Littlehales, the man leading the battle against insufficient shut eye. Littlehales has worked with British Cycling and Team Sky, and was behind Sky’s famous sleepkits, which include individual single beds, mattress toppers, linen, duvet and shallow pillows that diligent support staff clean and unfurl at every stage of a Grand Tour.
That’s all very well for multistage races and elites, but it’s Littlehales’ R90 programme that’s of particular interest to recreational cyclists. The Brit says that we shouldn’t aim for the mythical eight hours; instead, aim to sleep in cycles of 90 minutes, which is the time it takes for us to work through the five stages of sleep (from non-Rapid Eye Movement stage one to REM). Awaking in the middle of a cycle actually makes you feel worse.
Whether you need four, five or six 90-minute cycles per day is highly individual but, whatever your optimum, work back in 90-minute blocks from your planned wake-up time. So if you’re aiming for five cycles and look to rise at 7am, hit your mattress at 11.30am.
Littlehales suggests that 35 cycles each week is perfect while 28-30 is okay, though ideally you’ll achieve your optimum sleep cycle four times a week. The sleep maestro also suggests your brain’s more alert by napping, even if just for 10 minutes, and use hypoallergenic sheets.
“lack of sleep leads to a Myriad processes in the brain that are detrimental to performance”