Ray Jason – Hybrid Athlete
Author Sleep Cycle
Published
Before, I let sleep control me instead of the other way around. I saw it as a waste of time rather than an investment. No matter how long I stayed in bed, I often woke up more tired than when I went to sleep. It showed in my training: my runs felt heavy, recovery took longer, and progress slowed.
The shift happened when I started asking myself why. How could I put in the work every day, yet still wake up drained? That question pushed me to track my nights consistently with Sleep Cycle. I began noticing patterns in my bedtime routines, my wake windows, and the phases of sleep.
After committing to consistency, everything changed. Mornings feltlighter, my days stretched longer, and recovery became faster. Sleep turned from a weakness into one of my strongest tools as an athlete.
Result Highlights:
Top 10 finish during Great Wall Marathon
China, 2025
Sleep Performance
Tip 1: Consistnet Windows
What: Improve sleep quality by keeping a consistent bedtime and wake-up window.
Why: Your body recovers best when it knows when to rest andwhen to wake.
How: I track my patterns with Sleep Cycle’s sleep journal andlet the Smart Alarm wake me in light sleep.
Result: I wake up rested, recovered, and ready for my morningrun.
Performance is built on daily discipline, recovery, and quality sleep.
Tip 2 – Wind-down ritual
What: End the day with calm, repeatable routines.
Why: A predictable wind-down tells your body it’s safe to rest.
How: I combine journaling/reading with Sleep Cycle’s “RainMusic” sound, and I track my notes to see how it affects sleepquality.
Result: I fall asleep faster and stay asleep longer.
Tip 3 – Caffeine cut-off
What: Cut caffeine early in the afternoon.
Why: Stimulants can delay deep sleep and shorten recovery phases.
How: I log my last coffee in Sleep Notes, so I can track its impact on my sleep quality score.
Result: Better deep sleep and faster recovery after training.
Sleep Routine
Normal training week
Bedtime: 11:00–12:00 p.m.
Wake-up: 6:00–8:00 a.m.
Naps: None
Caffeine cut-off: 3:00 p.m.
Wind-down: Reading,journaling, calm music
Sleep Cycle settings: SmartAlarm 6:30–7:00 a.m. + Nature sound.
Intensive training / race week
Bedtime: 10:00 p.m.
Wake-up: 6:30 a.m.
Naps: None
Caffeine cut-off: 2:00 p.m.
Wind-down: Reading, journaling, calm music
Sleep Cycle settings: Strict alarm 6:30 a.m. + Nature sound
Sleep for Performance
With over 1 million nightly active users, Sleep Cycle combines science and technology to help you get the sleep you need to perform at your best.
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