Getting and staying fit can feel like a big task. 

But really it just requires that you SHOW UP every day for yourself.

Our SHOW UP Method will improve the daily habits that support your fitness goals:

First up we’re going to focus on improving your sleep!


Are you struggling to achieve your fitness goals despite your best efforts at the gym and in the kitchen? The missing piece of the puzzle might just be hiding in your bedroom. That's right, quality sleep plays a vital role in supporting your fitness journey. In this blog post, we'll explore the connection between sleep and fitness, and provide you with practical tips to improve your sleep environment and routine. Remember, small changes can make a big difference, so let's dive in!


Have you ever heard the saying "Sleep is money"? It refers to the concept of sleep debt. Just like financial debt, if you consistently don't get enough sleep, you accumulate a sleep debt. This can have serious repercussions on your physical and mental well-being. Inadequate sleep has been linked to decreased exercise performance, increased risk of injuries, reduced muscle recovery, and poor cognitive function. By prioritising quality sleep, you'll be investing in your fitness goals and reaping the rewards.


Muscle Repair and Growth: Quality sleep is essential for muscle repair and growth. During deep sleep, the body releases growth hormone, which aids in the regeneration of tissues, including muscle fibres. This process helps repair the microscopic damage caused by exercise and allows the muscles to become stronger and more resilient.

Improved Exercise Performance: Sleep deprivation can significantly impact exercise performance. When you're sleep-deprived, you may experience reduced endurance, slower reaction times, and decreased coordination, making it harder to reach your fitness goals. On the other hand, getting adequate sleep can enhance your alertness, reaction times, and overall physical performance, allowing you to optimise your workouts.

Energy Restoration: Sleep is the time when your body replenishes its energy stores. It allows your body to restore glycogen, which is the primary source of fuel for your muscles during exercise. With ample energy reserves, you'll have the stamina and strength to power through your workouts and perform at your best.

Hormonal Balance: Sleep plays a crucial role in maintaining a healthy hormonal balance. Lack of sleep can disrupt the production and regulation of hormones such as cortisol, which is associated with stress, and leptin and ghrelin, which regulate hunger and satiety. Imbalances in these hormones can lead to increased cravings, decreased motivation, and a higher likelihood of weight gain, all of which can hinder your fitness progress.

Mental Focus and Recovery: Restorative sleep is vital for mental focus and recovery. A good night's sleep enhances cognitive function, concentration, and decision-making skills, allowing you to stay focused on your fitness goals and make healthier choices throughout the day. Additionally, sleep provides an opportunity for mental and emotional recovery, reducing stress levels and supporting overall mental well-being.

By prioritising sleep and giving your body the rest it needs, you'll optimise the benefits of your exercise routine, maximise muscle repair and growth, improve exercise performance, and maintain the mental focus necessary to achieve your fitness goals.


Instead of focusing on nailing the perfect amount of sleep every night and turning our life upside down, let's try to implement good sleep habits that can fit in your lifestyle.

Comfort is Key:  Invest in a good mattress and pillows that provide proper support for your body. Experiment with different types of bedding and find what suits you best. Had a bad night’;s sleep? Change the bedsheets to reset your emotional state.

Create a Tranquil Atmosphere: Keep your bedroom cool, quiet, and dark. Consider using earplugs, an eye mask, or white noise machines to block out external disturbances.

Banish Electronic Devices: The blue light emitted by screens can interfere with your sleep. Switch off electronic devices like smartphones, tablets, and laptops at least an hour before bed to signal your body that it's time to wind down.


Consistent Bedtime: Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock and promotes better sleep quality.

Limit Stimulants: Avoid consuming caffeine, nicotine, and alcohol close to bedtime. These substances can disrupt your sleep patterns and affect sleep quality.

Get Ready to Wind-Down: Set an alarm 30 minutes before you want to get into bed to get those end of day tasks done so they are not in your head. Get the dishes done, get your skincare routine done, get your to do list for the next day out of your head and onto paper and arrive at your bed already calm and relaxed.

Wind-Down Routine: Develop a relaxing pre-sleep routine to signal your body that it's time to unwind. Engage in calming activities such as reading, gentle stretching, or taking a warm bath.


Remember, you don't have to overhaul your entire sleep routine overnight. Making small, sustainable changes is key. Start by focusing on one or two aspects of your sleep environment or routine and evaluate their impact on your energy levels and mental health. Gradually build upon these improvements, and before you know it, you'll have developed healthier sleep habits that support your fitness goals.


BEAT Fitness Coach Lucile is on her own sleep journey!

“Personally I have been trying out setting a bedtime target “must be in bed between 10:30 and 11:00 preferably 10:30) and increasing my average walking outside time by 10 min everyday (making it around 30 min per day) and my sleep is getting so much better, joint pain in the hips has been significantly decreasing and my energy levels are HIGH.

But it's important to know it’s not all or nothing.

Make sure you are taking it one step at a time and not get overwhelmed with too much change at once. These tips are supposed to make you feel better, not stress you !

Pick 1 or 2 tips and try them out for a week, 10 days or a month and see how it goes.

And I am NOT a routine person so, if I can do it, you can do it too. 

Let’s go - and let us know how it went !”


Many of us resist going to bed because we don;t want the day to be over. If you reframe that into having more energy to enjoy tomorrow you can shift your mindset. Need a goal to help shift that mindset? Book your workouts for the week and fix exercise dates with friends that you don’t want to miss!

When it comes to achieving your fitness goals, don't underestimate the power of a good night's sleep. By understanding the significance of quality sleep and implementing small changes in your sleep environment and routine, you'll be setting yourself up for success. Improved sleep can enhance exercise performance, aid muscle recovery, and promote overall well-being. So, let's prioritise our sleep and watch as our fitness goals become a reality.

If you’re struggling to achieve your fitness goals or stay motivated and you are a member at BEAT Fitness, book a Goal Review to check in with a coach. 

Not a member yet? Book a Free Consultation so we can plan your success together.



National Sleep Foundation. "Sleep, Exercise, and Physical Performance."

Matthew P. et al. "Sleep: A Critical Factor in Preseason Conditioning." 

American Psychological Association. "Why Sleep is Important for Fitness." 

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