Sleep Management

Make sure to sleep plenty leading up to the event

• Make sure to prep early in previous day so night is calm
• Don't worry too much if not possible to sleep well night before though
• Melatonin may help induce sleep, but can leave groggy without a full night
• Natural relaxants: Kava, chamomile, peppermint, vitamin B complex
• Take some aspirin, ibuprofen, or acetaminophen to mitigate minor aches and pains

Sleep in multiples of sleep cycle

• Generally ~90 minutes
• Have crew not wake you up if they detect REM sleep
  • Rapid eye movement behind eyelids

Schedule sleep effectively

• Ride plan should accommodate sleeping needs
  • May take experience to really know
• Sleep only at night
  • Don't waste daylight riding hours
• Wake up at dawn
  • Feels like slept all night

Ride safely when sleep deprived

• Be mindful of reduced reaction time
  • Ride farther away from edge of road
    • Less of a problem at night, especially with crew tailing
  • Limit use of aero bars
    • Too comfortable and easy to fall asleep in
    • Increased time to get to brakes
• Do not outrun headlights, go easy on descents

Tips and tricks

• Set a timer to go off every 15 minutes to eat and drink
  • Buzzer and the activity will wake you up a bit
  • Eating and drinking is best way to combat sleep
• Stay warm
  • Be mindful of late night, early morning chills making your drowsy
• Move around, stand up frequently
• Play mind games
• Chew gum
• Drink or take caffeine
  • Especially useful if not used to it
  • Be mindful for some people it upsets stomach, dehydrates