Getting to Know Sleep: Why It Matters and How to Improve It

In our busy lives, sleep often becomes the first thing we sacrifice—whether to finish a project, scroll our phones, or binge a favourite show. But sleep is not a luxury—it’s vital to our health, wellbeing, and ability to function at our best.

At CLEAR Exercise Physiology, we see how poor sleep affects energy, mood, and even physical performance. The good news? With the right habits, you can improve both the quality and quantity of your rest.

Why Sleep is Essential

Adults need 7–8 hours of sleep each night to maintain optimal health. Consistently getting less can:

• Increase the risk of heart disease, diabetes, and obesity

• Disrupt blood pressure and blood sugar regulation

• Raise stress hormones and inflammation levels

• Reduce immune function and increase pain sensitivity

• Impair memory and cognitive performance

Sleep is also critical for muscle repair, hormone regulation, and mental health—helping you wake up refreshed, more resilient, and better equipped to face the day.

Common Causes of Poor Sleep

Sleep difficulties often share triggers with stress, including:

• Hormonal changes (e.g., menopause)

• Environmental factors like noise or temperature

• Emotional challenges, anxiety, or life events

• Lifestyle habits such as late-night screen use, caffeine, or irregular sleep times

Recognising these triggers is the first step toward improvement.

Building Good Sleep Hygiene

Small, consistent changes can have a big impact:

• Set a regular wake time and stick to it every day

• Count back 8 hours from your wake time to set your bedtime

• Dim lights and avoid screens in the hour before bed

• Develop a relaxing pre-sleep routine—warm shower, gentle reading, light stretching

• Keep your bedroom cool, dark, and quiet, and use it only for sleep

• Avoid caffeine late in the day and heavy meals before bedtime

How Exercise Helps You Sleep Better

Exercise isn’t just great for your heart and muscles—it’s also a powerful sleep booster.

Regular activity can:

• Reduce pre-sleep anxiety and help you unwind

• Improve sleep quality for those with insomnia

• Lessen the severity of conditions like sleep apnoea or restless leg syndrome

• Reduce daytime fatigue and improve mood

Aim for 150 minutes of moderate aerobic activity and 2–3 strength sessions each week. Just avoid intense exercise in the four hours before bedtime.

CLEAR EP – Supporting Your Sleep and Overall Wellbeing

Better sleep starts with better daily habits—and movement plays a big role. At CLEAR EP, we can help you build an exercise routine that not only supports your physical health but also helps you rest well.

Book your consultation today at clearep.com.au/online-bookings

Because a good night’s sleep is the foundation for a healthier, more active life.