If you know me, you’ll know I’m all about getting the most out of life – workouts, adventures, work goals, you name it. But what I didn’t realise until recently was how much I’d been ignoring one thing that ties it all together: sleep. Yep, sleep. It’s not exactly glamorous or Instagram-worthy, but trust me, it’s everything.
As someone with epilepsy, I know poor sleep can be a massive trigger for seizures. I’ve always been aware of how important rest is for managing my health, but despite knowing this, my habits didn’t always reflect it. Sleep felt like something I could cut corners on – until I realised just how much it was affecting my energy, focus, and overall well-being.
My Sleep Journey
Sleep was my best friend as a kid – I was known for being able to fall asleep anywhere. Out like a light. But then, seemingly out of nowhere, things changed. Around age 13 or 14, I went through a rough patch of insomnia, and from that point on, my relationship with sleep shifted.
Unhealthy habits crept in over the years: late-night screen time, inconsistent routines, and generally not giving sleep the respect it deserves. Poor recovery became my norm, and I’d wake up feeling sluggish, dragging myself through the day. My Garmin watch became my wake-up call – seeing sleep scores of 50 out of 100 was a real eye-opener.
But here’s the good news: I feel like I’ve finally flipped the negative into a positive. By making sleep a priority, I’m now waking up refreshed, energised, and ready to tackle whatever comes my way. My Garmin scores have climbed into the high 80s, and I can honestly say I’ve never felt better. Let me share what’s worked for me – and what might work for you.
1. Create Your Perfect Sleep Sanctuary
Your bedroom should be a place of calm, not chaos. Start with the basics: invest in a good-quality bed. Trust me, a supportive mattress and a bed frame that suits your style can make all the difference. As someone who’s sporty and active, I’ve learnt that a decent mattress isn’t just a nice-to-have – it’s a must. Good recovery starts with quality sleep, and your mattress plays a massive role in that.
The same goes for a good set of sheets and a cosy duvet. You spend so much time in bed – so, much like prioritising your workouts, you should be doing the same with sleep.
For me, creating a relaxing vibe is key. I dab a bit of lavender on my pillow and switch on lamps to create soft, soothing lighting. Before I start winding down, I always tidy things away. If there are piles of clothes or clutter, I just can’t relax – so tidying is always my first job.
Pro tip: Declutter your space. Less mess equals less stress. Add some blackout curtains, and maybe a white noise machine if outside sounds are an issue.
2. Nail Down a Consistent Routine
You’ve heard it before, but I’ll say it again – routines are key. Go to bed and wake up at the same time every day, even on weekends. I know, it’s tempting to sleep in, but your body loves consistency.
I’ve also added a “wind-down hour” to my evenings. I ditch screens (hello, blue light blockers!) and switch to a book or some light stretching. This is when I really prioritise calming my mind, and it’s made a huge difference in how quickly I fall asleep.
3. Mind Your Diet (And Drinks!)
What you eat and drink can seriously impact how well you sleep. Heavy, sugary, or spicy meals before bed can keep you tossing and turning. Refined foods and anything likely to spike your heart rate – even temporarily – are best avoided. Pop it back in the cupboard for tomorrow!
But let’s talk about drinks, especially alcohol. I’m currently on a little stop from drinking, and my sleep is reaping all the benefits. In the past, after a couple of drinks with friends at the pub, I’d check my Garmin the next morning to find sky-high heart rates and stress levels, followed by a terrible sleep score. These days, with no alcohol in the mix, my sleep scores are in the high 80s – better than they’ve ever been.
For a deeper dive into foods that can help (instead of harm) your sleep, check out this guide on how the right kind of diet can make all the difference.
4. Dog Dilemmas
We love our dog, and she’s always welcome to join us on the bed for some snuggles during wind-down time. She’s got her little blanket, and it’s part of our evening routine. But here’s the catch: if we fall asleep before popping her back into her bed, it’s a recipe for disaster.
I’ve lost count of the number of nights we’ve woken up to her kicking, moving around, or simply being too warm. It completely throws off our sleep, leaving us groggy and out of sync the next day. And when your sleep is off, training just isn’t on the cards.
The solution? Stick to a routine – for you and your pet. Cuddle time is great, but make sure everyone ends up in the right place by bedtime.
5. Keep Tabs on Stress
Stress was one of my biggest sleep saboteurs. My mind would race at night, replaying to-do lists and random worries. Sound familiar?
To combat this, I started journaling before bed – just a brain dump of thoughts to clear my head. Pair that with some deep breathing or meditation, and I’m usually out like a light.
6. Track, Tweak, Repeat
This is where my Garmin has been a lifesaver. Seeing my sleep data helped me pinpoint what worked and what didn’t. For example, nights with alcohol or poor food choices always showed high stress and disrupted patterns. When I started hitting higher scores, I could feel the difference in my energy, mood, and recovery.
If you’re not tracking your sleep yet, give it a go. It’s an eye-opener (or a closer, in this case).
Final Thoughts
Good sleep isn’t a luxury – it’s essential. When I prioritised it, everything else in my life started improving, from workouts to work productivity. And if I can go from a sleep score of 50 to over 80, so can you. No joke, I have so much more energy, and teaming this with good amount of training, I’m sleep without any issues.
Start small: tweak your bedtime routine, check out your mattress situation, and be mindful of your diet, drinks, and even your pet’s habits. You’ll be amazed at what a difference it makes.
Now, over to you – what’s your biggest sleep struggle, and what tips will you try first?
Sweet dreams all!
Annie xoxo
*Post in Collaboration with Bedstar*
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