ZZZs = Watts: Assessing and Improving Sleep for Peak Performance
“You spend more time asleep than any other activity, yet no one teaches you how to do it properly.”
— Shawn Stevenson, The Model Health Show\
You train hard. You eat well. But if you're not sleeping deeply and consistently, you're leaving watts on the table. Sleep isn’t just “recovery”—it’s a performance enhancer, hormone regulator, injury-preventer, and your most underutilized training tool.
Here’s how sleep impacts cycling performance—and what you can do to improve it.
The Science Behind Sleep and Performance
Studies show that athletes who sleep more—and sleep better—consistently perform better. Increased sleep duration is linked to:
Faster recovery
Improved endurance
Better decision-making
Greater consistency in training
Reduced injury risk
✅ Self-Check: Are You Getting Quality Sleep?
Ask yourself:
Do you wake up naturally, without an alarm?
This is a good sign your body is completing full sleep cycles.Do you feel refreshed in the morning?
If you wake up groggy, even after 7–8 hours, your sleep quality might be poor.
💣 Busting the “Bro Mindset” Around Sleep
In the endurance world, it’s easy to overvalue hustle and undervalue rest. But skipping sleep is like skipping the gym—it sabotages progress.
Key facts:
Stress Amplified: Sleep loss raises cortisol, making your body more reactive to both physical and emotional stress.
Blunted Adaptations: Without good sleep, your body can’t adapt to hard training.
More Isn’t Always Better: Five hours of sleep + double espresso ≠ good training.
🚴♀️ Why Sleep Is Essential for Cyclists
Recovery & Repair
Deep sleep is when your muscles rebuild, your immune system strengthens, and inflammation decreases.
Endurance & Output
Cyclists with better sleep quality show improved time-to-exhaustion and sustainable power output.
https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep
Mental Focus & Reaction Time
Sleep affects decision-making, pacing strategy, cornering skills, and motivation.
Hormonal Health
Growth hormone is released during deep sleep—essential for recovery and lean muscle maintenance. Meanwhile, poor sleep elevates cortisol and disrupts testosterone and leptin/ghrelin levels.
🛌 Tips for Better Sleep
1. Set a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends.
2. Create a Sleep-Friendly Environment
Keep your bedroom cool, dark, and quiet. Use blackout curtains, earplugs, or white noise.
3. Reduce Screen Time Before Bed
Avoid screens 1 hour before bed. Blue light suppresses melatonin.
4. Limit Late-Night Stimulants & Heavy Meals
Cut caffeine 6–8 hours before bed. Choose a light snack over a big meal.
5. Wind Down Intentionally
Try deep breathing, meditation, or gentle stretching to help your nervous system shift into rest mode.
Curious about melatonin, REM vs. deep sleep, or the best pre-bed routine?
🎧 Listen to: “How To Fix Your Sleep For Greater Energy & Focus” — The Model Health Show
Ready to Take action?
You spend nearly one-third of your life sleeping. Make it count. Quality sleep is not optional—it’s a performance multiplier.
At Mach1 Performance, we approach cycling through a whole-athlete lens. That means training, nutrition, mindset, and yes—sleep.
👉 Want help improving your recovery and results? Let’s talk.