Sleep isn’t just a daily necessity — it’s the foundation of my health and fitness journey. I would go so far as to say it defines the progress I see from the other efforts I’m putting in. Those eight hours each evening aren’t only downtime — they’re when my body repairs muscle tissue, consolidates memories, and recharges for the challenges ahead. Quality sleep can be a secret weapon.
As someone who values peak performance in both my body and mind, I’ve worked to develop a set of sleep habits that have transformed by recovery and energy levels. (If you’re curious about the training I’m recovering for, it’s outlined in my Body Blueprint program.) Here, I’m explaining how I approach sleep and why it works for me.
My Sleep Schedule
My regular sleep routine spans from 9 p.m. to 5 a.m., giving me a full eight hours of rest. I’ve found that this timing aligns with my body’s natural circadian rhythm and ensures I wake up feeling refreshed rather than groggy.
This is the schedule I follow every single day. Maintaining this schedule, even on the weekends, helps prevent the “social jet lag” that can come from irregular sleep patterns. My body knows exactly when to wind down and when to wake up, making both transitions smoother. Consistency is key.
My Sleep Hygiene Habits
A 12-Hour Fasting Window
One of the strategies I’ve found to be most effective for sleep is stopping my food intake 12 hours before breakfast. This means if I plan to eat at 5:30 a.m., my last bite of food happens by 5:30 p.m.
Giving your digestive system a break certainly helps with sleep quality, however, I’ve also noticed that my heart rate drops earlier in the night when I finish eating sooner, allowing my body to focus on recovery during sleep rather than processing food.
A Screen-Free Sanctuary
My bedroom is a tech-free zone. No phones, tablets, or TVs allowed. This wasn’t easy to implement at first, but the benefits have been worth the adjustment.
Without the blue light from screens suppressing my melatonin production, I find I fall asleep faster and experience deeper sleep cycles. Plus, removing the temptation to check notifications or scroll through social media has made my bedroom truly feel like a sanctuary for rest.
A Wind-Down Ritual
As a mom, finding moments of solitude can be challenging. That’s why my pre-sleep hot shower has become more than just a hygiene practice — it’s a form of self-care that signals to my body and mind that it’s time to relax.
The shower serves multiple purposes:
- It’s a rare moment of uninterrupted alone time
- The warm water helps release physical tension
- The temperature change afterward helps trigger sleepiness
- It creates a clean slate for sleep, both literally and figuratively
I’ve found this simple routine to be incredibly restorative. It also allows me to transition from “mom mode” to restful sleep more effectively.
The Results of Prioritizing Sleep
Since implementing these sleep hygiene habits, I’ve noticed significant improvements in:
- My energy levels throughout the day
- Recovery time after workouts
- Mental clarity and focus
- Emotional resilience during stressful situations
- My overall patience as a parent
Finding Your Own Sleep Rhythm
While these practices work for me, the key to quality sleep is finding what works for your unique preferences and circumstances. The consistent elements that I’d recommend considering are:
- A regular sleep schedule
- A calming pre-sleep ritual
- A sleep environment free from distractions
- Attention to how eating patterns affect your rest
Sleep isn’t a passive activity — it’s an active investment in your health and performance. By treating it with the same intention as your workouts or nutrition plan, you can unlock a powerful tool for overall wellness.
