How to improve your sleep
If there was one thing I could give every single client to improve their health, recovery and results, it would probably be better sleep.
Sleep affects almost everything:
Energy levels
Hunger and cravings
Recovery from training
Muscle growth
Fat loss
Mood and stress levels
Concentration and productivity
In an ideal world, we'd all aim for around 7.5-8 hours of sleep per night. Most research suggests this is the sweet spot for health and recovery.
But let's be realistic.
Life isn't always ideal.
You might work shifts. You might have young children who wake you up at 5am. You might have a stressful job, a busy schedule or simply struggle to switch off at night.
If getting eight hours isn't possible right now, don't beat yourself up about it.
Instead, focus on improving the quality of the sleep you do get.
Why Sleep Quality Matters
Six and a half hours of deep, uninterrupted sleep is often better than eight hours of poor-quality sleep where you're constantly waking up, struggling to get to sleep or spending half the night scrolling on your phone.
Improving sleep quality can help you:
Recover better from training
Feel more energised throughout the day
Improve performance in the gym
Better regulate hunger and appetite
Improve mood and stress management
Support long-term health
Create Better Sleep Habits
Keep a Consistent Bedtime
Your body loves routine.
Going to bed at 10pm one night and 1am the next can throw your internal body clock all over the place.
Try to go to bed and wake up at roughly the same time most days, even on weekends.
No, you don't need military precision, but consistency goes a long way.
Reduce Screen Time Before Bed
Phones, tablets and TVs can make it harder to wind down.
It's not just the blue light either.
Social media, emails and endless scrolling keep your brain stimulated when it should be preparing for sleep.
Try having 30-60 minutes before bed where you:
Read a book
Stretch
Listen to music
Have a shower
Journal or plan tomorrow
Anything that helps you switch off.
Avoid Caffeine Too Late
Caffeine can stay in your system for a surprisingly long time.
For some people, that afternoon coffee at 3pm can still affect sleep at 10pm.
A good starting point is to avoid caffeine for around 8-10 hours before bed and see if it makes a difference.
Personally, this has been one of the biggest game changers for me. I used to have a coffee or an energy drink in the afternoon and didn't think it was affecting my sleep because I could still fall asleep fairly quickly.
I eventually moved my caffeine cut-off to midday, and the difference in my sleep quality has been massive. I wake up less during the night, feel more refreshed in the morning and generally have much better energy throughout the day.
Everyone's caffeine tolerance is different, but if you're struggling with sleep, this is one of the first things I'd experiment with. You might be surprised by just how much of an impact those late afternoon coffees are having.
Give Yourself Some Time Before Having Caffeine
This one doesn't directly improve your sleep, but it can make a big difference to your energy levels throughout the day.
A lot of us wake up and reach straight for a coffee. However, giving yourself a little bit of time before consuming caffeine can help you wake up more naturally.
When you wake up, your body naturally produces cortisol, which helps promote alertness and gets you ready for the day ahead. By delaying caffeine for an hour or so after waking, you allow this natural process to do its job.
Many people also find that waiting before having their first coffee helps avoid that mid-afternoon energy crash and reduces the need for more caffeine later in the day, which can then have a knock-on effect on sleep quality.
Try getting up, having some water, getting outside for a few minutes of natural daylight and moving around a little before reaching for your first coffee. It can be a simple habit that leads to better energy, fewer crashes and, indirectly, better sleep habits overall.
Don't Rely on Alcohol
A drink or two might make you feel sleepy initially, but alcohol often reduces sleep quality and can lead to more waking during the night.
You may fall asleep quicker but wake up feeling less refreshed.
Improve Your Sleep Environment
Your bedroom environment plays a huge role in sleep quality.
Keep the Room Cool
Most people sleep better in a cooler room.
Aim for somewhere around 16-19°C if possible.
Being too hot is one of the biggest reasons people struggle to stay asleep.
Make the Room Dark
Light signals to your brain that it's time to be awake.
Blackout curtains can make a huge difference, especially during summer when it gets light early.
Even small lights from chargers, TVs or alarm clocks can disturb sleep for some people.
If you can't make your room completely dark, a sleep mask can be a brilliant, low-cost option. Personally, I've found using one during the summer months, when the sun is up early, has made a big difference to how rested I feel.
Remember, if your goal is better sleep, don't overlook the little things. Creating a dark sleeping environment is one of the easiest wins when it comes to improving sleep quality.
Reduce Noise
If outside noise regularly wakes you up, consider:
Ear plugs
White noise
A fan
A white noise app
Small changes can make a big difference.
Your Bedroom Is Not Your Office
As much as possible, try to keep your bedroom for sleeping and relaxing.
Working on your laptop, replying to emails or endlessly scrolling social media in bed can make it harder for your brain to switch off.
You want your brain to associate your bedroom with rest and sleep, not work, stress or stimulation.
If possible, keep work outside the bedroom and create a clear separation between your day and your night. The stronger that association between your bedroom and sleep becomes, the easier it can be to wind down and drift off when your head hits the pillow.
Habits During the Day Matter Too
Sleep doesn't start when your head hits the pillow.
What you do during the day influences how well you sleep at night.
Exercise Regularly
Regular exercise has been shown to improve sleep quality and help people fall asleep faster.
This doesn't mean you need to smash yourself in the gym every day.
Walking, resistance training and general activity all help.
Get Some Sunlight
Getting outside and exposing yourself to natural light, particularly in the morning, helps regulate your body clock and can improve sleep quality later that night.
Even 10-20 minutes outside can help.
Manage Stress
Stress and an overactive mind are huge reasons people struggle with sleep.
Try finding ways to decompress:
Going for a walk
Journalling
Breathing exercises
Reading
Spending time away from your phone
You can't always remove stress, but you can manage it better.
Supplements That May Help
Supplements aren't magic and shouldn't replace good sleep habits, but a few may help.
Magnesium Glycinate
Magnesium plays a role in relaxation and nervous system function.
Some people find magnesium glycinate helps them unwind and improves sleep quality, particularly if they're deficient in magnesium.
Glycine
Taking around 3g of glycine before bed has been shown to improve subjective sleep quality and may help you feel less fatigued the next day.
L-Theanine
Found naturally in tea, L-theanine may help promote relaxation and reduce feelings of stress before bed.
Melatonin
Melatonin can be useful in certain situations, particularly with jet lag or disrupted sleep schedules.
However, it's not a magic fix and is best used strategically rather than relying on it every night.
As with any supplement, if you have any medical conditions or take medication, it's worth speaking to a healthcare professional before starting anything new.
The Big Takeaway
Perfect sleep isn't realistic for everyone.
Some seasons of life are simply busy.
You might have young kids, shift work or a stressful period at work.
Rather than chasing perfection, focus on controlling what you can:
Keep a consistent bedtime.
Reduce screen time before bed.
Delay your first caffeine of the day and avoid it later in the afternoon.
Make your bedroom cool, dark and quiet.
Keep your bedroom for sleep, not work.
Exercise regularly.
Get natural daylight.
Consider supplements if appropriate.
Small improvements in sleep quality can have a huge impact on your energy, recovery, health and results in the gym.
At One Fitness, we don't just look at training programmes and calories. We look at the bigger picture too, because sometimes the thing holding you back isn't your workouts or your nutrition…
It's that you're simply running on an empty battery.
If you're struggling with energy levels, recovery or making progress in the gym, our coaches can help you build habits that support your training both inside and outside the gym.
Find out more about our Semi-Private Personal Training here: https://www.one-fitness.co.uk/semi-private-widnes
