Sleep and How to Sleep Better: For Every Lifestyle
Coach Luke Everett sleeping after a tough workout.
Introduction
Ah, sleep—a natural, daily habit we all share but might not think deeply about until it’s not going well. Whether it’s your brain’s best chance to file away memories, your body’s prime time for muscle repair, or simply a few hours of peace in a busy world, sleep is crucial for both mental clarity and physical vitality. So why do so many of us struggle with it?
For those simply wanting better sleep, those optimising every hour, and athletes looking to maximise recovery, sleep should never be overlooked. In this blog, we’ll break down strategies for three key groups: the general population, those who want to optimise their rest, and athletes who rely on sleep for peak performance. Let’s dive in!
General Population: Practical Tips for Better Sleep
Why It Matters
For most people, sleep quality impacts everything from mood and focus to immune strength. A poor night’s sleep here or there is normal, but ongoing sleep deprivation can lead to long-term issues, including higher risks of chronic illnesses like diabetes, hypertension, and mental health disorders. Improving your sleep doesn't have to be complicated; it’s all about small, consistent habits.
Top Tips for Better Sleep
Set a Consistent Schedule: Try to go to bed and wake up at the same time every day. Consistency helps regulate your body’s internal clock.
Create a Sleep Sanctuary: Make your room dark, quiet, and cool. Blackout curtains, white noise machines, and a room temperature of around 18°C (65°F) can make a huge difference.
Wind Down: Establish a pre-sleep routine, such as reading, stretching, or practising deep breathing. This tells your brain it’s time to slow down.
Limit Stimulants: Avoid caffeine in the afternoon and minimise alcohol close to bedtime as it can disrupt sleep cycles.
Disconnect from Screens: The blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep. Aim to put devices away at least 30 minutes before bed.
Try Blue Light Blocking Glasses: If you’re often on screens in the evening, consider a reputable brand of blue light blocking glasses. These can reduce the impact of blue light exposure and make it easier for your body to wind down when it’s time for bed.
Optimisation: Maximising Sleep Quality and Efficiency
Why It Matters
If you’re already getting regular sleep but want to make each hour work harder, optimising your sleep environment, timing, and habits can help you wake up more refreshed and alert. This approach is perfect for high-performers and those with packed schedules, where every minute counts.
Advanced Sleep Optimisation Techniques
Sleep Cycles and Timing: Align your sleep with natural 90-minute sleep cycles. Waking up at the end of a cycle rather than in the middle can make you feel much more rested. Apps that track sleep can help.
Sleep Hygiene Upgrades: Try blackout curtains, weighted blankets, or sleep masks for enhanced darkness and comfort. Experiment to see what best enhances your quality of rest.
Mindful Eating Before Bed: Avoid heavy meals close to bedtime but consider a small snack with protein or carbs, like Greek yogurt or a banana. These can help maintain blood sugar levels and prevent wake-ups.
Circadian Rhythm Syncing: Aim to get exposure to natural light during the day, particularly in the morning. This strengthens your body’s natural rhythms and can improve sleep depth and consistency.
Temperature Control: Body temperature drops during sleep. Cooling the room (and even taking a warm shower before bed to prompt a post-shower cool-down) can improve sleep onset and quality.
Athlete Considerations: Sleep as a Secret Weapon for Performance
Why It Matters
For athletes, sleep is a non-negotiable part of recovery and performance. Quality sleep optimises muscle repair, improves reaction times, and reduces injury risk. If you’re training hard, sleep is where your body integrates and repairs the work you’ve put in during the day.
Athlete-Specific Sleep Tips
Prioritise Duration: Aim for at least 8 hours of sleep, with some elite athletes needing up to 10 hours. This is critical for muscle recovery, memory retention, and overall performance.
Nap Strategically: Short naps (20-30 minutes) can help reduce fatigue without interfering with nighttime sleep. Ideal times are early afternoon to avoid impacting evening rest.
Consistent Routine Around Workouts: Finish high-intensity training sessions at least 3 hours before bed. Working out late can keep you too energised to sleep.
Hydration Awareness: Stay hydrated but limit fluids 1-2 hours before bed to minimise sleep disruptions.
Recovery Tools: Incorporate stretching, foam rolling, or even breathing exercises before bed to reduce muscle tension and cue your body for relaxation.
Conclusion: Key Points for Each Group
General Population: Focus on consistency, relaxation, and minimising screen time before bed. Small habits make a big difference!
Optimisation Seekers: Pay attention to timing, environmental factors, and natural light exposure. Use tools to track and align sleep with your cycles for a refreshed feeling every morning.
Athletes: Make sleep a core part of your recovery strategy. Prioritise sleep duration, avoid late-night workouts, and take short naps to maximise performance benefits.
With the right approach to sleep, everyone can enjoy better rest, more energy, and better health outcomes. So, choose the tips that fit your lifestyle, and let’s make sleep work for you!
