After cycling: Sleeping helps your training - Regeneration during sleep: Recover better!
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· 22.12.2020
Various studies have repeatedly proven that human sleep behaviour under clinical conditions moves in cycles lasting around one and a half hours. In each of these cycles, we pass through different phases, from light "dream sleep", from which the slightest movement or sound can wake us, to deep sleep, which comprises around half of our nightly sleep. This is triggered by the sleep-inducing hormone melatonin. At the beginning of the night, deep sleep still takes up the majority of a sleep cycle. The closer we get to waking up, the less deep sleep we have.
Smart through sleep
However, the deep sleep phase, during which a particularly large amount of somatropin is released, is the most important time for regeneration. The growth hormone causes hair, skin and muscles to grow and is associated with the reduction of fat deposits. The more restful the night's sleep, the more effectively we adapt to training stimuli and the more likely we are to achieve peak sporting performance. The REGman project, a multi-year field study conducted by several German universities, has also been able to prove this: Sleep, together with a targeted carbohydrate and protein intake, is by far the most effective regeneration measure. Ice barrels, electrical stimulation devices or the classic roller training can have a positive effect on recovery - but only sleep works independently of the type of sport and the individual athlete's body.
Early riser or morning grouch?
However, the predetermined rhythm says nothing about the ideal bedtime. This is where the so-called chronotypes come into play: depending on the chronotype, we are either late sleepers, early risers or a mixture of the two. The times of day when we are at our physical and mental best are correspondingly different. In addition, our own chronotype changes over the course of our lives because the production of the sleep-inducing hormone melatonin in the brain shifts over time - during puberty more towards the evening type, then again towards the morning type. There is therefore no universal ideal daily routine for maximising performance and rest phases. "We need to free ourselves from the pressure of wanting to plan everything perfectly," says Twam Ineos sleep coach Nick Littlehales. "It's more about establishing relaxation routines before going to bed, for example by avoiding blue light from the TV and smartphone in the late evening."
The following applies to athletes and non-athletes alike: if you listen to your body, you are doing a lot of things right. This also means sleeping when you are tired. Sleep expert Sai-Lila Rees from the Institute for Occupational Health Counselling recommends a power nap of no more than fifteen minutes of pure sleep time during the midday slump. "Even this short sleep phase is enough to make you more concentrated and balanced for up to three hours afterwards, which is good for both office workers and athletes who train," says Rees. What is difficult for most working people during the week can definitely help to make training more effective at the weekend. "A power nap at the right time can increase the quality of subsequent training sessions," Littlehales agrees.
Routine helps before competitions
Do you already take all these sleep tips into account and still find it difficult to sleep before competitions? This is probably due to the unfamiliar surroundings, which put your body on alert. You don't sleep very deeply and wake up at the slightest noise. If you bring your own pillow and develop an established sleep routine, you can counteract this. "Well-established bedtime rituals can also alleviate the state of alertness," says Rees.
On the other hand, sleeping more before competitions only works to a limited extent. An additional sleep cycle the night before the race or a power nap the day before is helpful. However, it is impossible to sleep for several days in advance. But you can certainly catch up on sleep. "In this case, the sleep deficit is primarily due to the quality of sleep. During morning rides, morning chronotypes in particular can really kick into gear.
A trained internal clock that knows how to initiate the recovery process and suitable framework conditions are crucial for good quality sleep: It is helpful to avoid electronic devices and hard-to-digest meals in the last hour before going to bed as well as a cool room with as little light and background noise as possible. Beware of a glass of wine or beer in the evening! Although alcohol helps you fall asleep faster, it also prevents deep sleep, making sleep less restful and regenerative. Instead, expert Sai-Lila Rees recommends hot milk with honey as a nightcap. Like other dairy products, this provides plenty of tryptophan, a protein component that promotes the production of the sleep hormone melatonin.
Better sleep: Four products in the TOUR test
Blackroll Recovbery Pillow
The Recovery Pillow from Blackroll is designed for back, side and stomach sleepers. One side of the 50 x 30 centimetre pillow has a round recess that provides space for the head and neck when sleeping on the back or stomach. There is no recess on the back of the pillow, which is designed for side sleepers. The memory foam, which is designed to mould to the shape of the sleeper's head with frequent use, is much softer than the SQ-Lab pillows. This is practical when travelling because the pillow can be easily rolled up. However, if you are looking for more support for your neck, you should choose a firmer pillow.
Price: 87,63 Euro
Pillow Q from SQ Lab
130 euros for a cushion is a lot of money. Strictly speaking, however, you get several cushions for it. Ergonomics specialist SQ Lab - previously known for saddles and handlebars - has designed its Q (kju:) model to be modular. Six different cushion wedges and plates can be combined for different angles and heights depending on the type of sleeper. We coped better with lower set-ups, which do without insert layers, than with higher ones, which was also due to the relatively hard cold foam. Important: The neck should rest on the higher part of the pillow, which then flattens out towards the back of the head.
Price: 129,90 Euro
Recovery pyjamas from Dagsmejan
Clothing that energises the wearer? Sounds like something out of a superhero film. But that's exactly what the Swedish-Swiss company Dagsmejan claims its recovery pyjamas do. From the very first time you wear them, you can feel the minerals incorporated into the fibres like little dots on your skin. Whether this is pleasant is a matter of taste. The fact is that the heat regulation of the microfibre-mineral combination is noticeably better than with conventional cotton or polyester sleepwear, which should help the body to rest better. And indeed: during the test, the smartwatch recorded longer deep sleep phases than before.
Price: Trousers and shirt 89.90 euros each
Sleep Analyser from Withings
Many smartwatches have built-in sleep trackers, which usually measure sleep periods and intensities based on heart rate data. A fundamentally exciting system that helps you to find out more about your own sleep behaviour, but is often prone to errors when it comes to interpretation. The Sleep Analyser from Withings is designed to provide more and more reliable data. It takes movement, breathing and heart rate into account when analysing data. The thin mat is quickly slid under the mattress, but unfortunately has to be wired to the power socket - a rechargeable battery system would be more practical. The data analysis works via the Health Mate app and provides detailed sleep phase tracking as well as abstract assessments of restfulness, depth and regularity of sleep ("sleep index") and snoring tracking. This is well visualised and therefore easy to understand. The accuracy of the data was also significantly higher in direct comparison with smartwatches.
Price: 129,95 Euro
