A recent study led by Professor Jan de Jonge from Eindhoven University of Technology examined the relationship between sleep patterns and injury risk in recreational runners. The headline finding was clear: athletes who consistently slept poorly were almost twice as likely to report an injury over 12 months compared to those who slept well.
While the research focused on runners, the implications extend well beyond running. The same biological systems that help runners absorb training stress also underpin recovery and resilience in cyclists.
“While runners specifically focus on mileage, nutrition, and recovery strategies, sleep tends to fall to the bottom of the list,” says Prof de Jonge. “Our research shows that poor sleepers were 1,78 times more likely to report injuries than those with stable, good quality sleep.”
Looking at sleep as more than just hours
Rather than treating sleep as a single number, the researchers took a broader view. Using survey data from 425 recreational runners, they analysed sleep across three dimensions: duration, quality, and sleep problems. From this, four distinct sleep profiles emerged:
Steady sleepers – adequate duration, good quality, few disturbances
Poor sleepers – short sleep, low quality, frequent problems
Efficient sleepers – shorter sleep but high efficiency
Fragmented sleepers – frequent awakenings
Runners classified as poor sleepers had a 68% probability of sustaining an injury within the year. None of the other profiles differed significantly from steady sleepers.
“Sleep is a vital biological process that allows the body and mind to recover and adapt to the physical and mental demands of training,” Prof de Jonge explains. “When sleep is disrupted or insufficient, the body’s ability to repair tissues, regulate hormones, and maintain focus diminishes.”
Why cyclists should care
Cyclists may not experience the same impact forces as runners, but they are far from immune to the effects of poor sleep. Tissue repair, neuromuscular coordination, immune function, and cognitive sharpness are all sleep-dependent.
For cyclists, this has two important consequences. First, inadequate sleep may reduce the body’s ability to tolerate training load, increasing the likelihood of overuse problems. Second, poor sleep can impair attention and reaction time, which matters on technical descents, busy roads, and group rides where split-second decisions are routine.
The study also highlights a key issue for amateur athletes. Recreational runners and cyclists often balance training with work, family, and social commitments. That juggling act may actually increase sleep needs rather than reduce them.
“Sleep should be treated as a performance priority, not an afterthought,” says Prof de Jonge.
Quantity still comes first
One of the more practical messages from the research is that while sleep quality matters, sleep duration forms the foundation. Without enough total sleep, even excellent sleep habits have a limited effect.
General guidelines recommend 7 to 9 hours per night for adults, but athletes often benefit from being at the upper end of that range. The researchers suggest that athletes who regularly sleep around 7 hours may benefit from gradually extending sleep over several weeks.
“Sleep quality and sleep duration are both important,” Prof de Jonge concludes, “but quantity often provides the bedrock.”
Daytime naps were also highlighted as a useful tool. Naps lasting 20 to 90 minutes, ideally in the early to mid-afternoon, can help restore performance after short nights and support recovery during heavier training periods.
Practical takeaways for cyclists
- Monitor sleep alongside training load, not just power or volume
- Be cautious with hard or technical sessions after poor sleep
- Prioritise consistency, with regular bed and wake times
- Use naps strategically during heavy training or early starts
- Limit late-day caffeine and alcohol, which disrupt sleep later in the night
- After injury, increase sleep focus, as healing is strongly sleep-dependent
