5 Simple Habits That Support My Sleep

Sleep is something I’ve come to appreciate much more as I’ve gotten older, particularly as someone who trains regularly and has a very busy lifestyle. In fact I often refer to sleep as the key pillar in our daily lives and the most important part of our routine. It is afterall the single most effective biological tool to reset and restore your brain and body – it cleans the brain, strengthens the immune system, fixes memories, and balances hormones. 

It’s easy to think about sleep as simply the time when we switch off, but I’ve realised how much it affects everything else – from how I feel during the day and the choices I make, to how well I train and in turn recover. Having a few simple few simple habits help me wind down, stay consistent and give my body the recovery it needs.

I keep my wake-up time fairly consistent

I’m naturally an early riser and usually wake up around 5:30am (which I know is so early but I love the mornings!) Keeping my wake-up time fairly consistent has become an important part of my routine. When my days have some consistency, my nights tend to follow too. Our body clock responds to regular cues and having a consistent wake up time helps give my body a clear signal of when the day starts. Over time, that can make it easier to feel sleepy at a similar time in the evening and keep my sleep pattern more predictable. I don’t mean I’m strict about waking up at exactly 5:30am every single day. If I’ve had a late night or need more sleep, I’ll listen to that. But generally speaking I try not to completely change my sleep schedule at the weekend. For me, it’s less about being rigid and more about giving my body some consistency. Knowing I’m getting up early also helps me recognise when I need to start winding down and making sure I’m in bed at a good time.

I make bedtime part of my training routine

I aim to be in bed by around 10:30pm, that’s the plan! If I stay up too late, I know I’ll feel it the next day – not just in productivity but in my training and recovery too. I’ve started to become much better at recognising that I don’t need to finish everything before I go to bed. Instead I try to treat bedtime as part of my daily routine, just like I treat exercise. It’s a fixed part of my day and is an important part of my training. The exercise itself is only one part of getting stronger – the recovery afterwards matters too (as I always say!). Getting enough sleep helps me train consistently and get more out of the sessions I teach weekly. So, just as I dedicate time to train, I have a time when I switch off. 

I give my brain somewhere to put all the things I’m thinking about

Like so many of us the forever to-do list can keep us awake at night so I always keep a notebook beside my bed. If something pops into my head I’ll write it down. For me it’s about getting those thoughts out of my head, rather than taking them with me into bed. This has become one of the simplest ways of winding down.

Put the phone down!

A lot of my work involves creating content and engaging on social media, so my phone easily becomes part of my evening (and day in general). I know for many of us we’re used to scrolling late into the evening or even if we wake up in the middle of the night. I’ve been trying to reduce my screen time before bed, especially because I know that when I give myself more of a gap between being switched on and actually going to sleep, I tend to wind down much more easily. 

Some ideas to support you with setting up a healthy bed time routine:

• Reading a book
• Making a note of things to do tomorrow
• 5 minute meditation (5 min mobility before bed can be good too)
• Have a relaxing bath
• Simply setting an earlier sleep time!

Pay attention to how sleep affects your training 

We can learn a lot about our sleep by paying attention to how we feel when we exercise after inadequate rest. You might be able to push through, but poor sleep doesn’t just leave you feeling groggy, it can also affect your focus, coordination and decision-making when you train.

So before pushing yourself, check in with how you’re feeling. Does the weight feel right today? Is your technique still good? Should you really push for another rep? Are you genuinely fatigued, or just lacking motivation? A bad night’s sleep doesn’t automatically mean you need to skip your workout. In fact sometimes I find that my best workouts are on the days when I expect the energy levels are low. Often you can feel so much more energised once you start. However there are also days when you need to listen to your body. If that’s the case, get outside for a walk and some fresh air instead. It still gets you moving, gives you some daylight and can help you reset your body clock and clear your head…

A Final Thought

I think the biggest thing I’ve learned about training and a good sleep doesn’t necessarily come from one big change. It’s the small things we do consistently that make the biggest difference. From our nutrition, to our movement to our rest. None of these habits are complicated and they certainly don’t need to be perfect. But when sleep is such an important part of how we feel, train and recover, it’s worth giving it the same attention we give everything else that matters to us.

As always, if you have any questions please do get in touch.

Caroline x