As part of our 8 Rocks of Health blog series, we’re shining the spotlight on the importance of sleep. When we get busy in our days, this can often be the first thing to go, but optimizing your sleep is essential for better recovery, cognitive sharpness, and physical performance – both in and out of the gym.
Why Sleep Matters More Than You Think
You might be able to “get by” on a few hours of sleep, but that sleep debt can catch up to you quickly. Below, we’ve listed out some of the benefits that a good night’s sleep can have on you short and long-term.
🧠 Mental Clarity:
Deep, restorative sleep can improve your memory, enhance creativity, and lead to better decision-making. This means you remain sharp – in your workouts, professional career, and beyond.
💪 Physical Recovery:
When we’re sleeping, our bodies have time to repair tissues, build muscle, and prepare for our next workout sesh.
⚡ Peak Performance:
Whether you’re tackling a new health and wellness challenge or taking on a new business endeavour, optimal sleep ensures your energy levels, reaction times, and endurance are all in top shape.
Common Sleep Disruptors
We’re all guilty of it, doomscrolling our phones late into the night or falling asleep watching our favourite show. Although you might not think it’s affecting your sleep, the fact is that screen time and schedule inconsistencies can heavily impact your rest.
- Too much screen time before bed: Blue light exposure can delay melatonin production and throw off your natural sleep cycles.
- An inconsistent sleep schedule: Going to bed at a different time each night can confuse your body’s internal clock. This makes it difficult for your body to know when to wind down.
- A poor sleep environment: Light pollution, room temperature, and even mattress quality can sabotage deep sleep. Did you know you’re supposed to change your mattress every 6-10 years? This might be your reminder that you need a new one!
Now that you know what some common disruptors are to achieving a great sleep, we want to discuss ways to improve your sleep quality.
3 Steps for Optimizing Your Sleep
1. Create a Sleep-Friendly Environment
Small tweaks to your bedroom setup can make a big difference in helping you settle into a nighttime routine:
- Keep temperatures down: Aim for a room temperature of around 18°C – your body sleeps best in a cooler environment.
- Block out light: Pick up some blackout curtains or a comfy sleep mask that puts the slightest bit of pressure on your eyes.
- Declutter: A calm and tidy space can add harmony for your body.
- Limit screen time: Most people recommend limiting screen time to 60 minutes before bed. Instead of scrolling through Instagram or watching a show, you can crack open a book or implement a meditation routine.
2. Build a Consistent Nighttime Routine
Our bodies thrive on routine – just like anything, we need to know where our boundaries are to truly settle into a moment of calm. Here are a few habits that you can implement when winding down your day:
- Try to go to bed and wake up at the same time every day. Even on weekends!
- Take a moment to journal or list out tomorrow’s to-do’s (though, listing out the task items for the next day might be stressful for some). This helps clear your mind, feeling prepped for the day ahead.
- As explained before, implementing some gentle stretching, working through some breathwork, or reading a book can calm the nervous system.
3. Prioritize Sleep Like You Prioritize Training
If you want to see real progress in your health and fitness routine, sleep has to be a non-negotiable part of your routine. Some of our clients use smart watches or rings to track their sleep cycles, and they swear by them! It can be useful to see the raw data as you implement new habits, seeing the quantifiable results. The Whoop Band, Oura Ring, and Ultrahuman Ring are just a few options of devices that assist in this area.
Final Thoughts: Sleep Is a Superpower
When you start prioritizing sleep, everything else starts to fall into place:
- You recover faster and train more effectively
- You think more clearly
- You’re able to be a better version of yourself
At Method, we’re here to support your whole journey, from the mind to the body. If you want help creating a holistic plan that includes smart training, personalized recovery strategies, and building sustainable habits, send us a note at info@methodyyc.com. We’ll work alongside you to get you closer to your goals.
