How To Get A Good Night’s Sleep

How To Get A Good Night’s Sleep

From everyday stress to late-night screen time, there are plenty of reasons why sleep doesn’t always come easily. While poor sleep can affect your mood, focus, and energy levels, good sleep does the opposite, setting the stage for peak performance.  With the right habits and sleep environment you can get the most out of your most powerful recovery tool.

1. Stick To A Consistent Sleep Schedule - What’s Your Bedtime?!

Your body has a circadian rhythm, a built‑in 24‑hour clock that helps regulate sleep, hormones, and energy levels. Maintaining consistency with this rhythm, driven by light-dark cycles, is key to good sleep, you should therefore aim for the following:

  • To go to bed and wake up at the same time every day, even at weekends, as irregular sleep schedules have been shown to reduce sleep quality and impair cognitive function.
  • 7–9 hours of sleep each night.

2. Create A Pre-Sleep Routine - Put Your Phone Down!

You can’t expect your brain to switch instantly from full speed to deep sleep, which is why gradually winding down on an evening is important to signal to your body that it’s time to rest.

Wind-Down Suggestions:

  •           Dim the lights to cue melatonin production, which helps regulate sleep.
  • Read a book.
  • Listen to calming music, an audiobook or podcast.
  • Gentle stretching or mobility work.
  • Complete a jigsaw, Lego model or similar.
  • Have a warm shower or bath.

Things To Avoid:

  • Late‑night work emails.
  • High‑intensity workouts within 3 hours of bedtime.
  • Scrolling through your phone (blue light delays melatonin production).

3. Optimise Your Sleep Environment - Invest In Good Quality Bedding!

Your bedroom should be a recovery space, not an extension of your office or gym.

Considerations:

  • Temperature: On the cool side, aim for 16–18°C, though what’s optimal can vary from person to person.
  • Light: Avoid it! Darkness is key, so blackout curtains would be recommended, perhaps even consider using an eye mask to avoid light impacting your ability to sleep.
  • Noise: Loud and occasional noises are not helpful when sleeping, so earplugs may be advisable, if traffic for example is causing an issue.

For some a level of consistent and/or distracting low level noise may help, especially in the process of getting to sleep, in which case a white‑noise machine may be useful, or perhaps an audiobook, not forgetting the timer option to avoid a full night of your latest Sunday Times Bestseller!

  • Bedding: Essential to creating a comfortable and relaxing environment that encourages sleep.

Whilst temperature regulating, breathable, and allergen‑free materials are important to help support a consistent sleep temperature and to reduce potential disruptions.

Taking the time to find good quality bedding that supports your personal preferences and circumstances is key to a good night's sleep, and here at ProSleepClub we offer a range of options each made in the UK with premium quality certified materials – explore the collection.

4. Watch What You Eat and Drink – Recovery Drinks, Not Nightcaps!

Certain foods and drinks can make or break your night’s sleep.

What can help:

What to avoid before bed:

  • Caffeine (coffee, tea, energy drinks), with half‑life of up to 6 hours means the effects of a mid-afternoon drink can still be felt by some when trying to sleep.
  • Heavy, rich meals, particularly when eaten late in the evening can cause discomfort and indigestion. Eating well ahead of bedtime, say 2 to 4 hours before, allows enough time for the meal to be properly digested.
  • Alcohol – you may fall asleep quickly as a result, but it’ll almost certainly end up being a disrupted and poor-quality night’s sleep.

5. Train Smart, Sleep Smarter - Avoid Doing Your Long Run On A Friday Night!

Regular exercise supports better sleep but doing so in the evening can make getting to sleep more difficult. The use of workout supplements can create further challenges – fitting in 20 miles on a Friday evening, fuelled by a caffeinated energy gel or two, as part of your marathon training really doesn’t set you up for the best night’s sleep.

Best approach:

  • Finish intense sessions at least 3 hours before bedtime.
  • If you are training on an evening, keep it light to moderate.
  • Get outdoor activities done during daylight whenever possible.  

6. Manage Stress Before Bed - Often Easier Said Than Done But Try Not To Worry About Work!

Racing thoughts are one of the most common barriers to sleep.

Tools to try:

  • Journalling and lists – take your worries, thoughts and to-do list out of your head and onto paper.
  • Guided breathing (eg 4‑7‑8 method).
  • Short mindfulness or meditation sessions.
  • Distracting tasks, complete a jigsaw, Lego model or similar, give your mind a different focus.

Conclusion

Great sleep doesn’t happen by accident; it’s built by habit and supported by the right environment.  

You can train harder, eat better, hydrate well, and use all the latest recovery tools on the market, but without good sleep, you’ll really struggle to reach your peak potential.

Prioritise it, protect it, and, if you’re serious about performance, optimise it with the same dedication and investment you give to your training.