If you’re looking to improve your sleep quality and optimise recovery so you can keep smashing your workouts, these varied tips from the experts should help.

Keep a sleep diary

If you’re struggling to sleep and it’s having a knock-on effect on your fitness, Dr Senn recommends keeping a sleep diary and making a note of how your exercise habits impact your sleep. “You can then work out the best way to approach your routine so you find the right balance between exercise and rest to maintain a healthy lifestyle.”

Don’t overdo it

Too much high-intensity exercise can lead to hyperarousal, which is a key element of insomnia,” explains Darwall-Smith. “Excessive HIIT is a stress on the body and can disrupt sleep. It should be limited to two or three times a week to allow for enough recovery time.”

Avoid high-intensity exercise before bed

In the same vein, evening HIIT workouts are probably best avoided. According to Dr Lederle, an intense workout at night can make it harder to fall asleep as it elevates our body temperature and floods the body with adrenaline and cortisol.

Try bedtime yoga

Yoga, on the other hand, can help promote sleep. “Studies show that mindful forms of movement like yoga can induce a 27% increase in the release of GABA (gamma-aminobutyric acid), a brain chemical that lifts the mood and calms the soul,” says psychologist and sleep expert Hope Bastine. “The calming effect facilitates both sleep ability and sleep quality.”

Manage your stress levels

Darwall-Smith recommends paying attention to your stress levels. “I often see people for sleep issues, but when we dig deeper and examine their lifestyle, the realisation that a heavy training schedule alongside a stressful job could be the primary problem.”

“It’s so important to make space in your schedule to wind down, relax and sleep,” she continues. “Active relaxation like stretching, gentle yoga and breathwork can be incredibly helpful.”

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