• Daniel K, MSpCoach

Tips to Better Sleep: The Importance of Sleep

While many consider fitness and nutrition to be the two-headed dragon when it comes to peak health and performance, we tend to forget about the third - sleep.

A quality sleeping regimen is of the utmost importance, and some may say it’s role is more important than consistent exercise and proper nutrition. Without a good night’s rest, you immediately increase the risks of experiencing negative side-effects like poor-performance, slower cognition, mood swings, hormone fluctuation, weight gain, depression, and more!

An improved sleeping regimen can provide immediate benefits!

In today's digital age, workaholics and the “grind-life” are often put on a pedestal. However, this attitude can lead to poor sleep cycles, lack of rest and recovery, and, ultimately - burnout.

Instead, we need to flip the switch on what is truly important so that we can tackle life with a new vengeance.

Benefits of Quality Sleep

Some of the benefits of a proper sleeping regimen are:

• Reduced stress

• Improved mood

• Improved performance

• Weight maintenance

• Improved brain function

• Lower health/blood markers

As you can tell, this list could be quite lengthy. Above are just a few of the more prominent benefits that we’ve come to understand.

So, how can one improve their sleep? Great question! Below, are some helpful tips that you can implement into your daily/nightly routines immediately! Let’s get into it.

Tips to Better Sleep

While we won’t go into detail on every tip, below is a list of tips that you can begin to consider and, hopefully, implement:

• Reduce light exposure before bedtime (especially blue light, emitted by digital devices!)

• Avoid overconsumption of caffeine during the day (and avoid it all together closer to bedtime!)

• Go to bed at the same time and wake up at the same time every day (consistency is key!)

• Set your bedroom temperature to an optimal 21oC

• Consider natural melatonin supplements, if needed

• If you’re a workaholic, schedule your day to END in the early evening (downtime and unwinding are key to a restful sleep!)

• Optimize your lifestyle (i.e. exercise regularly, eat healthy, etc)

• If you struggle with sleep, avoid alcohol, sugar, screen-time, etc.


The importance of sleep is undeniable by looking at the key role it plays in an optimal, healthy lifestyle. There is always research being done that continually verifies the importance of sleep.

If this is your first time considering sleep as a crucial aspect of health, hopefully this article has enlightened you. You might not find it plausible to implement all of the tips straight away. However, if you pick 2 or 3 of them and try to implement them over the next week you will begin to notice positive changes. You’ll thank yourself later!

Click here read more on the importance of sleep in relation to your health and fitness goals.

Here’s to better sleep.


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