How To

How to get better sleep after cycling all the day

A good night's sleep after cycling can be beneficial to recuperation and overall well-being.
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Team 1stGuide

Getting better sleep at night involves adopting healthy sleep habits and creating a conducive sleep environment. Are you struggling to sleep after all the days of cycling? Here are some great tips for you:


A good night’s sleep after cycling can be beneficial to recuperation and overall well-being.

Step 1. Stick to a Consistent Sleep Schedule:

  • Try to go to bed and wake up at the same time every day, even on weekends.
  • Consistency helps regulate your body’s internal clock and improves the quality of your sleep.
  • Use your regular pillow, blanket, etc., which are comfortable and give you good sleep.
  • If you are hiking outdoors, use this pillow to make your sleep more comfortable.

Step 2. Create a Relaxing Bedtime Routine:

  • Engage in calming activities before bed to signal to your body that it’s time to wind down.
  • If you are camping outdoors, find a place where you can take a lukewarm bath.
  • Pull out a book for reading, practicing deep breathing, or gentle stretching after your meal.
  • I like Proberos Air Mattress which is an all-time favorite. This is lightweight and very comfortable for carrying, especially when you are camping outdoors.

Step 3. Limit Exposure to Screens Before Bed:

  • The blue light emitted by phones, tablets, and computers can interfere with your body’s production of the sleep hormone melatonin.
  • Try to avoid screens at least an hour before bedtime.

Step 4. Make Your Sleep Environment Comfortable:

  • Ensure that your bedroom is conducive to sleep.
  • This means a comfortable mattress and pillows, as well as controlling factors like temperature, noise, and light.
  • Consider using blackout curtains if outside light is a problem.

Step 5. Avoid Heavy Meals and Caffeine Before Bed:

  • Consuming large meals or caffeine close to bedtime can disrupt your sleep.
  • Aim to finish eating at least a few hours before you plan to sleep.
  • I would love to tell you that I have recently purchased HAIYUN Alloy Steel Camping Portable Gas Stove. it is LPG-based, easy to carry, and solidly built.

Step 6. Get Regular Exercise:

  • Engaging in regular physical activity can promote better sleep.
  • However, try to complete your workout at least a few hours before bedtime, as exercising close to bedtime might make it harder to fall asleep.

Step 7. Manage Stress and Anxiety:

  • High stress levels can interfere with sleep.
  • Practice relaxation techniques such as meditation, progressive muscle relaxation, or journaling to help calm your mind before bed.

Step 8. Limit Naps During the Day:

  • While short naps can be beneficial, long or irregular naps during the day can negatively impact nighttime sleep.
  • If you need to nap, try to keep it under 30 minutes and earlier in the day.

Step 9. Watch Your Liquid Intake Before Bed:

  • To minimize nighttime awakenings to use the bathroom, try to limit your intake of liquids in the evening.

Step 10. Expose Yourself to Natural Light During the Day:

  • Sunlight exposure during the day helps regulate your body’s internal clock and can improve your sleep-wake cycle.
  • Spend time outdoors or open curtains during the day. The morning light is always good.

Step 11. Consider Cognitive Behavioral Therapy for Insomnia:

  • If you consistently struggle with sleep, consider seeking out a therapist who specializes in CBT-I.
  • This type of therapy can help address the underlying causes of insomnia and improve your sleep patterns.

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Note: individual sleep needs can vary, so it’s important to find what works best for you. If you continue to have persistent sleep issues, it might be a good idea to consult a healthcare professional to rule out any underlying medical conditions.

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Team 1stGuide

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