In racing, the day often starts well before most people are awake. Early mornings, travel, changing schedules and the pressure of competition can make consistent sleep hard to protect. But for jockeys, sleep is not a nice-to-have. It underpins reaction time, mood, appetite control, decision-making and recovery, all of which matter when performance is measured in fine margins.

In this conversation, Craig Williams shares what a realistic sleep routine looks like during the season, how it differs from the off-season, and which habits make the biggest difference when life is busy and constantly on the move. He talks about bedtimes and wake times, when naps help and when they backfire, how to wind down properly while travelling, and what it takes to protect sleep before a big ride.

It is a practical look at one of the least visible, but most important, parts of performance.