Sleep is one of the most powerful tools we have for recovery, yet it is often the first thing to be compromised in a busy week. Poor sleep is linked with increased pain sensitivity, reduced muscle recovery, lower energy, and changes in mood and concentration. For those attending gymball classes, you may also notice that being tired can also affect coordination and balance… not in a positive way!
The encouraging news is that sleep can often be improved with relatively simple, consistent strategies.
What is “good” sleep?
Most adults require 7–9 hours of sleep per night. However, quality matters just as much as quantity. Good sleep involves:
- falling asleep within a reasonable time
- staying asleep for most of the night
- waking feeling reasonably refreshed
Sleep is regulated by both circadian rhythm (your internal clock) and sleep pressure (how tired your body is). Many sleep difficulties arise when these two systems are out of sync.
Practical, evidence-based sleep strategies
- Keep your timing consistent. Going to bed and waking up at a similar time each day helps regulate your circadian rhythm. Even small variations across the week can disrupt sleep patterns. Research shows that consistent sleep timing improves sleep quality and daytime alertness.
- Morning light exposure matters. Exposure to natural light within the first hour of waking helps set your body clock for the day. This can improve both sleep onset and quality at night. Even 10–20 minutes of outdoor light can be beneficial.
- Manage evening stimulation
In the evening, aim to gradually reduce stimulation:
- dim lighting (this really helps!!)
- limit screen exposure where possible
- avoid highly activating tasks just before bed
Blue light exposure from devices can delay melatonin release, although behavioural stimulation is often just as important.
- Be mindful of caffeine and alcohol. Caffeine can remain in the system for 6–8 hours, so reducing intake in the afternoon is often helpful. Alcohol may make it easier to fall asleep but is associated with poorer sleep quality and more night waking.
- Support your body physically
Regular movement and exercise are strongly associated with improved sleep. However:
- very intense exercise late at night may delay sleep for some people
- gentle stretching or breathing work in the evening can support relaxation
- If you can’t sleep, get up
If you are lying awake for long periods, it is often more helpful to get up briefly and do something quiet in low light, rather than staying in bed frustrated. This helps your brain maintain a strong association between bed and sleep.
Wearable devices to monitor sleep
Devices such as the Apple Watch, Garmin, and Fitbit are increasingly used to track sleep. They typically estimate:
- total sleep time
- sleep stages (light, deep, REM)
- heart rate and sometimes heart rate variability (HRV)
These devices are reasonably good at estimating total sleep duration, but less accurate for sleep stages. They are best used to observe patterns over time, rather than focusing on a single night.
For example, they can help you notice:
- whether you are getting enough total sleep
- how consistent your sleep timing is
- how lifestyle factors (exercise, alcohol, stress) affect your sleep
Avoid becoming overly focused on the data, as this can sometimes increase anxiety around sleep.
Key takeaways
- Sleep is a critical part of recovery, pain management, and overall health
- Consistency, light exposure, and reducing evening stimulation are key drivers of good sleep
- Wearable devices can be useful for tracking patterns, but should be interpreted cautiously
- Small, sustainable changes are often more effective than major overhauls
If sleep has been feeling disrupted, it can be helpful to start with one or two simple changes, rather than trying to change everything at once. Over time, these small adjustments can lead to meaningful improvements in both sleep and overall wellbeing.
Keen to learn more? Podcast recommendation coming!
The Imperfects podcast – “Maria Ruberto: Sleep Your Way To Your Top” (2025), is an engaging (and detailed!) discussion on sleep biology, sleep hygiene, and the impact of lifestyle factors such as screens and routines on sleep quality. If you’re interested in sleeping better, have a listen 😊