Why Sleep Matters More than you Think
If you're putting in the work at the gym and staying on top of your nutrition but still feeling like something's missing, your sleep habits might be the key to unlocking your potential.
Sleep is one of the most crucial aspects of overall health, impacting both physical and mental well-being.
Move With Us Founder Rachel Dillon shares her personal experience with how sleep can transform your fitness journey:
“For the last few months, I’ve been having broken sleep, waking up anywhere from 5–8 times a night, and it wasn’t good. Sleep is so underrated when it comes to achieving your fitness goals. By making some small changes, I’ve noticed a massive improvement in retraining my sleep patterns.”
To help you make the most of your efforts, we teamed up with Rachel to share practical tips on improving your sleep quality and feeling your best.
Why Sleep Is Often Overlooked
Whenever fitness and health are discussed, the focus tends to be on nutrition and exercise, but sleep often gets sidelined. Yet, poor sleep can disrupt your performance, recovery, and energy levels, making it harder to achieve your goals.
Have you ever woken up feeling unusually hungry or sluggish after a bad night's sleep? This could be due to disrupted hormonal regulation caused by sleep deprivation. Over time, inadequate sleep can affect your body's ability to recover and function optimally.
Don’t worry if you’ve had more than a few nights of tossing and turning. There are actionable steps you can take to get your sleep back on track and support your overall health.
Tips to Improve Sleep Quality
☕️ Be Mindful of Your Caffeine Intake
We all love the boost caffeine provides, but too much or having it too late in the day can affect your sleep. Try limiting your caffeine intake to earlier in the day and sticking to no more than 400 mg daily.
💧 Limit Late-Night Water Consumption
Staying hydrated is essential, but drinking too much water right before bed can disrupt your sleep by causing frequent trips to the bathroom.
Rachel’s approach:
“I aim for 3L of water a day but make sure to drink most of it before 3 PM. In the evening, I stick to just a cup of tea.”
🥗 Check Your Eating Habits
While eating close to bedtime works for some, it can cause discomfort or indigestion for others. If late-night snacks are disrupting your sleep, try having your last meal 2–3 hours before bed.
☀️ Get Enough Vitamin D
Vitamin D helps regulate sleep patterns, so spending time in the sun or addressing any deficiencies with a doctor can make a difference.
📱 Reduce Screen Time Before Bed
Scrolling or binge-watching before bed can make it harder to wind down due to light exposure disrupting melatonin production. Create a technology-free bedtime routine to signal your body that it’s time to relax.
🛏️ Create a Bedtime Routine
Having a consistent routine, like drinking a calming tea or practicing relaxation techniques, can help train your body to wind down.
Rachel’s bedtime ritual:
“An hour before bed, I have T2 The Dreamer tea to help ease my mind. When I feel particularly stressed, I also take a valerian supplement to help me settle.”
💤 Start Tracking Your Sleep
Monitoring your sleep can help you stay accountable and recognise patterns. Aim for 7–8 hours of quality sleep each night for optimal recovery and performance. Our MWU App is perfect for tracking this! Within the Goals tab simply add in your sleep each day from the night prior!
The Bottom Line
Sleep is just as important as your training and nutrition when it comes to your health and fitness journey. Prioritising consistent, quality sleep will support your recovery, energy, and overall well-being, helping you feel your best every day.
Are you ready to elevate your Health & Fitness Journey? Start your 7-Day Free Trial of the MWU App now & get ready to elevate your training to the next level!
