How to Get 30 Extra Minutes of Sleep

Whether your circadian rhythm leans toward being an early bird or night owl, the time of day you choose to ride can impact your sleep cycle. For some, an evening workout can be a great precursor to a deep sleep an hour later, but for others, a 7 PM spin class means staying jazzed and jittery for hours after. If you tend to get revved up after a workout, swap your nightly spin for an early morning session so you can relax in the afternoon and get to bed 30 minutes earlier. Stuck riding at night? We've got a few ways to fall asleep, fast.

If you often lay awake tossing and turning, your eating schedule might be to blame. Late-night eating in particular tends to make it more difficult to fall asleep: it signals to your body that you’re up and have work to do. If you’re truly hungry around bedtime, have a protein shake; it won’t spike your blood sugar before bedtime, letting you zonk out for the 30 minutes you used to spend trying to get to sleep. If you're always hungry for that midnight snack, look at what you’re eating the rest of the day, because you’re likely not getting enough calories during regular meals.

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Not all sleeping has to happen at night; what about a midday nap instead? Trade your hour-long lunch for a 30-minute meal followed by 30 minutes of snoozing (at your desk if you have your own office; otherwise, try to find somewhere subtle!). If you're a deep sleeper, set an alarm for 20 to 30 minutes at the max. Any more and you'll wake up feeling groggy. 

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Between work, family, friends, and training, sleep is often the first casualty in our race to get everything done. If you often find yourself burning the midnight oil after cramming in a long ride, maybe it's time to look at how you plan your day. For example, if you know you're going to have a busy night, make it line up with your interval workout, which will typically take less time than a long endurance ride. If you've only got 45 minutes to spare, don't waste 15 of them getting your gear together; consider just hopping on the trainer instead. Commuting to and from work or while running errands is another great way to get your fix without taking up too much of your day. Start managing your time to get to bed earlier each night, until you've worked your way up to 30 minutes. 

     Related: Finding the Right Time To Ride

If getting more sleep seems impossible, you can always focus on quality over quantity with good "sleep hygiene." This includes shutting down your screens (TV included) a couple hours before lights-out; making sure your bedroom is as cool and dark as possible; and skipping the coffee and booze for at least three hours before bed. If you're still tossing and turning, consider adding a few sleep-friendly supplements to your daily diet, or using a sleep tracking app to help you figure out your optimal sleep window.