Sleep is essential to overall health. A good night’s rest helps prevent cardiovascular disease, high blood pressure and diabetes as well as improving memory and cognitive functions.
Some may avoid cycling prior to bed because they fear it will interfere with their restful slumber, yet a 2020 study revealed no negative impact on sleep from moderate-intensity aerobic exercise if finished at least 90 minutes before bedtime.
1. Reduce Your Core Temperature
Sleep is essential to overall physical wellbeing, and for athletes this means both recovery and preparation for tomorrow’s ride. Skimping on restful slumber could lead to fatigue and reduced performance. Athletes know this firsthand.
An effective way to ensure a restful night after cycling is reducing your core temperature by taking a cool shower after your ride and keeping your bedroom at an acceptable temperature.
Exercise regularly – such as cycling – to maintain a healthy weight and lower the risk of sleep apnea while also improving muscular tone and circadian rhythm (the internal clock that signals when we should feel alert and when it’s time for restful slumber). Exercise also aids your circadian rhythm; cycling in particular is great way of improving this vital internal clock which informs when we should feel awake or when to go to bed, making cycling an excellent solution for those having trouble sleeping.
2. Avoid Caffeine
Riders know the importance of getting enough rest is integral to their training regimen. Without rest, your body cannot recover from all the stresses associated with riding and you won’t be able to progress and progress as an athlete.
Caffeine is an all-natural stimulant, known to increase energy levels while interfering with restful slumber. Too much caffeine consumption may result in jitters or insomnia; plus its half-life ranges between two and 12 hours so even small doses could keep you awake at night.
Avoiding caffeine can help improve your sleep. Instead, opt for caffeine-free drinks like herbal teas or water. In addition, try drinking your coffee or tea earlier in the day so it can clear out your system before bedtime – this should help you fall asleep more easily and stay asleep through the night.
3. Stay Hydrated
Sleep can improve brain health, boost energy levels and support cardiovascular wellness – as well as prevent weight gain and promote mental clarity according to research published by Zayed University.
Avoid drinking too much liquid before bed as this could disrupt your rest. Limit liquid intake during the hours leading up to bedtime to minimize trips to the restroom during the night.
People sometimes perceive exercise to be counter-productive before bed, but a 2020 study demonstrated that moderate-intensity aerobic exercises had no adverse impact on sleep quality if completed at least 90 minutes before bedtime. Sufficient hydration is also important to maintaining body cooling and maintaining an ideal circadian rhythm.
4. Turn Off Your Phone
Cycling can be an excellent stress-relief exercise that gets your blood pumping while helping to relieve tension. Even if you can’t make time to ride regularly, its benefits can still be achieved simply by shutting off your phone before bed.
Smartphone and tablet use in bed can lead to disruptions of sleep, especially if used for reading or checking notifications. The blue light emitted by these devices suppresses melatonin production – an essential sleep hormone – while alerts also wake up sleepers from deep sleep cycles.
To improve your sleep quality, set aside 30 minutes before bed to leave your bedroom screen-free. This will allow for faster falling asleep times and ultimately better overall quality rest.
5. Optimize Your Bedroom Environment
Establishing an ideal sleep environment can make all the difference in getting quality slumber. Enhancing your bedroom environment might simply require minimizing light exposure, clearing away clutter and selecting soft fabrics with cooling properties.
A cool room can help promote healthy sleeping cycles by encouraging your core temperature to naturally decrease at night, signaling to the body that it’s time for bed. Dark curtains, room darkening window treatments or sleeping masks may help minimize light that disrupts circadian rhythms and hinder restful restful slumber.
Clutter, noise and distractions like televisions, snoring or the sound of neighbors mowing can all interrupt sleep. Earplugs or white noise machines may help block out these disruptive sounds for a restful sleeping environment; selecting bedding made of breathable materials like cotton wool silk or linen will further facilitate restful restful restful nights.https://www.youtube.com/embed/dTf4jVkhelg