Can More Sleep Boost Fitness?

Could Better Sleep Be the Key to Your Fitness Goals?

Believe it or not, your fitness progress might rely more on what happens under your sheets than in the gym.

It’s no secret that proper sleep is critical for physical performance, yet Australia is falling dramatically short in this area.

Are We Getting Enough Sleep?

According to Body+Soul’s Health of the Nation research, one of the greatest obstacles to health and wellness is the inability to maintain routines.

Over 50% of Australians struggle with this, with disorganization doing significant damage to motivation. Adding to the issue, one-third of Australians aren’t clocking the recommended 7-9 hours of sleep each night. Instead, the national average has dipped to just 6.46 hours.

Why Does Sleep Matter?

Simply put, lack of sleep affects productivity and physical performance. It’s a reality for 65% of Australians, increasing to 74% for Gen Z, Gen X, and millennials. For 15%, this struggle with inadequate sleep occurs daily.

Laura Henshaw, co-founder of Kic, notes, “Society often glorifies grinding and pushing harder, even with exercise. Diet culture has also conditioned us to think rest days are wasted moments, but in truth, they’re crucial for reducing injury risk and optimizing progress.”

Nationwide Sleep Deficit Solutions

Despite the widespread understanding of sleep's importance, only a small percentage of Aussies are taking action.

Merely 29% adhere to a consistent sleep schedule by going to bed and waking up at regular times. Busy modern lifestyles, habits like screen time, social engagements, caffeine, and alcohol, continue to take a toll on sleep quality.

But should late-night scrolling and excessive caffeine consumption become the norm? Absolutely not, says Meg James, sleep and meditation expert at Kic.

Quality Over Quantity

James emphasizes, “Quality sleep matters more than the number of hours you clock in. A busy mind burdened with worries or to-do lists makes achieving restful sleep particularly challenging.”

Meditation, she explains, is a powerful tool to activate relaxation, calm the nervous system, and prepare the body for restorative sleep.

Guided meditations specifically designed for sleep can be especially helpful in achieving a state of restfulness.

Ways to Recharge Beyond Sleep

If achieving 7-9 hours of sleep feels unrealistic, there are alternative ways to give your body the recovery it needs. Henshaw suggests, “Listen to your body. If a high-intensity workout feels unmanageable, swap it for something gentler, like yoga or a walk, paired with your favorite podcast.”

Meditation is another excellent approach. “Even if you think it’s not for you, give it a shot! It’s okay if your mind wanders—it’s natural," urges Henshaw. She recommends Kic's 5-minute four-part breath meditation as a simple way to quiet the mind and focus on breathing.

Additionally, Henshaw highlights the importance of setting boundaries to avoid over-committing.

“Identify what genuinely replenishes your energy—whether it’s social connection, alone time, or spending time in nature. Everyone’s needs are different, so pay attention to what makes you feel best.”

Above all, she stresses not to ignore physical discomfort. “Neglecting aches and skipping health appointments aren’t worth it. Prioritize your health—it’s the foundation of everything else.”

The Four Rs of Post-Exercise Recovery

Henshaw also outlines some fundamentals of recovery to remember after workouts:

• Replenish – Refuel with carbohydrates to restore energy and glycogen stores.
  
  
• Rehydrate – Drink water to replace fluids lost through sweat and enhance recovery.
  
  
• Repair – Support muscle repair with protein within 1-1.5 hours post-exercise.
  
  
• Rest – Never underestimate rest and sleep for optimal recovery.
  
  

With improved sleep and conscious recovery efforts, hitting your fitness goals might be closer than you think. It’s time to treat your rest as sacred as your workouts.

Source: heraldsun

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.