Sleep is one of the most overlooked factors in fitness recovery. Unfortunately, there is also an attitude of sleep being looked as a sign of weakness or that sleep is second rate recovery compared to modality based ones such as massages and ice baths. However, sleep is one the easiest recovery practice to enact.

Researchers in a recent published study explored the impact of sleep restrictions on cycling performance, mood, and overall wellness.

The conducted study involved 10 elite male cyclists that wore an actigraph to monitor sleep quality over 10 consecutive night and also completed a sleep diary. Two experimental trials were conducted with the manipulation of sleep quantity in between the two trials, seperated by one week.

Each trial required two consecutive days of exercise. On Day 1 subjects engaged in a 90-minute cycling protocol. On Day 2, the participants completed a 30-minute cycling protocol followed by a 30-minute recovery period. They experienced both 8 hours and 3 hours of sleep via a counterbalanced order.

The investigators, as well as experienced by the cyclists, found that sleep restrictions lead to decreased power output during endurance tests and decreased sprint performance during power tests. Their performance suffered despite no significant changes in heart rate or other physiological variables. In addition, those in the sleep-restricted group experienced decreased sense of wellness, more muscle soreness, and worse mood scores.

Overall, the researchers noted that just 3 hours of sleep restrictions per night between consecutive exercise days lead to detrimental performance the following day.

Sleep! It’s absolutely crucial to physical performance as well as mental health. Make sure you prioritize healthy sleep habits in your health regiments.

B Dean et al. Sleep restriction between consecutive days of exercise impairs sprint and endurance cycling performance. Journal of Sleep Research. 2023. https://doi.org/10.1111/jsr.13857