Girls, we think we can all agree that the only thing better than working out is sleep. As much as we love making gains in the gym, sometimes, we just can’t get enough of those duvet dreams.

In fact, did you know insufficient sleep can undermine your body and, as a result, can jeopardise your workouts?

Every day our internal clock, known as our circadian rhythm, rotates between sleep and wakefulness. It’s because of this that our body and mind subconsciously start to switch on and off around the same time each day. However, this can be affected by jet lag, shift work and all-nighters, leading to poor sleep.

Our body is our temple, so it’s essential that we take good care of it. Quality sleep is needed to allow our bodies to recover, especially if you want to reach peak performance during your workouts.

So, whether you’ve had one too many sleepless nights or you’re just looking to improve your sleep in general, we’ve got all the tips and tricks you need to feel like you’re floating on cloud nine.

1. PRACTICE RELAXATION

The Sleep Foundation recommends that adults should be aiming for between 7 and 9 hours sleep every night. To help you sleep better, practicing relaxation can help your mind feel centred and allow you to embrace feelings of calm.

When you’re stressed or anxious, your body produces cortisol (the stress hormone), which causes you to feel more awake.

To reduce stress levels and create a more relaxing bedtime routine, make time for some yoga, gentle stretching or meditation. You could even do something as simple as reading a book, journaling or colouring.

2. AVOID LATE NIGHT SCROLLING

Let’s be honest, girls, we’ve all taken a tumble down the social media rabbit hole - whether it be Instagram, TikTok or YouTube.

Or perhaps the relentless tossing and turning has prompted you to pick up your phone to Google ‘how to sleep better’? Well the irony is, this could be the prime cause of your sleepless nights.

Electronic devices, such as our phones, produce blue light which can disrupt our sleep. As a result, it is recommended to avoid bright screens for two to three hours before bed. Why not swap your phone for a feel-good book or a light-hearted podcast? 

3. KEEP ACTIVE

Daily exercise is one of the most effective ways to regulate your sleep pattern. This could be an early-morning cardio workout, a gentle stroll during your lunch break or some mobility exercise in the evenings.

Doing exercise releases endorphins, which give your mood a natural boost, as well as promoting melatonin production to improve your sleep.

It’s important to keep in mind that exercising in the evening can overstimulate your body, so try and avoid exercise one to two hours before you head to bed.

4. SET A BEDTIME

It may seem obvious, but if you want to fix your sleep schedule, it helps to make one first.

Choose a time to go to bed and a time to wake up and stick to it! That includes weekends or days off too. Trust us, ladies, your body will thank you for it!

A regular schedule will allow your internal clock to develop a new routine. This will make it much easier to fall asleep and wake up, meaning your body can get the rest it deserves.

5. CREATE A CALM ENVIRONMENT

Nobody likes noise or mess at the best of times, least of all at bedtime.

Research has shown a messy room can heighten feelings of stress and anxiety, which could be causing you to feel restless at nighttime. So, if you’re looking for a quick way to fix your sleep schedule, giving your room a spring clean could be the answer. Besides, a tidy room equals a tidy mind.

A quiet sleeping environment is equally as important too. Loud, distracting noises, such as your TV, phone or even where you live can make it difficult to get your full 50 winks.

We recommend trying some meditation music or white noise instead for a soothing and calming environment fit for a beauty sleep queen.

6. EAT EARLY & AVOID CAFFEINE

And it’s not just about when you eat, it’s about what you eat too! Heavy foods with a high-fat content take longer to digest, so try a light snack instead, particularly ones that combine carbs and protein, such as wholemeal toast.

While we all love a brew before bed, drinking caffeinated drinks - that goes for tea too - are known to stimulate your nervous system and can prevent you from being able to relax. So, if you’re not ready to ditch the coffee altogether, swap it for decaf instead. It tastes just as delicious!

7. GET COMFY