Holly Weedall
27 Nov 2025
The facts on why we need to sleep and how we go about getting enough of it. So, lets talk about the zzzz's that you need.
What most people don’t realise is training doesn’t end when your workout does. Some of the most important components are rest, recovery and sleep. Working on this is the key to boosting performance. But what actually are the benefits of putting sleep first?
1. Improved mood
2. The heart and tissues have chance to repair and recover
3. Reduced risk of illness (by producing hormones that help the immune system)
4. Improved memory retention and cognitive function (Fry, A. and Rehman, Dr.A., 2021)
Now, the next thing you may ask is how much sleep do I need? Well, once you are over 18 years old it is recommended for optimal health to have 7 or more hours each night (Liu, y, et al., 2016). Personally, I need 8 each day to feel good but everyone is different so finding how many hours work for you is important. It’s also important to consider that if you are waking up in the night you may be getting less sleep than you think. Smart watches can provide feedback of your sleep so if you are looking for an easy way to track your sleep then just wear your watch to bed!
So now you might want to know, how do I go about getting this much sleep every night. Trust me, I know sometimes it can be so hard to actually fall asleep. Here are some top tips to help you sleep better:
1. Good environment – dark, cosy and sleepy
2. Avoiding alcohol or caffeine before bed
3. Wind down before bed – relax, read, have a bath
4. Avoid going on your phone – blue light can affect circadian rhythm
5. Reduce stress factors – at night these can stop you sleeping (Fry, A. and Rehman, Dr.A., 2021)
Reference list
1. Fry, A. and Rehman, Dr.A. (2021). Sleep & Athletic Performance. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep.
2. Liu, Y., Wheaton, A.G., Chapman, D.P., Cunningham, T.J., Lu, H. and Croft, J.B. (2016). Prevalence of Healthy Sleep Duration among Adults — United States, 2014. MMWR. Morbidity and Mortality Weekly Report, [online] 65(6), pp.137–141. doi:https://doi.org/10.15585/mmwr.mm6506a1.