SLEEP YOURWAY TO VICTORY

The optimum temperature for sleep is 16-18°C. It’s also recommended to use layers instead of a big duvet because you can regulate temperature more readily.

- JAMES WITTS

Q. HOW CAN I IMPROVE MY SLEEP QUALITY AND QUANTITY?

1 RELAXING TEMPERATURE

This is important for many couples as females are generally colder than males so will require a warmer bed. Humidity’s a factor, too. Fresh air helps, and even in winter it’s worth having a window just slightly ajar.

2 BE CONSISTENT

Keep a consistent bedtime and awake time, and avoid phone use close to bedtime. Mind you, not all tech’s bad. For people who are stressed or anxious, apps focused on relaxation or breathing may be useful.

3 OWL OR LARK?

Chronotype is your natural predisposition to sleep; in other words, are you an owl or a lark? Research shows that athletes are more likely to be morning chronotypes (larks) and that those who are night owls struggle with their sleep. If you’re in the latter group, avoid early and very late rides to allow ample opportunity for sleep and recovery.

4 FAMILIARITY IS KEY