Sleep: A Practical Health Guide (for Energy, Mood, and Heart Health)

Sleep is one of the quickest ways to improve how you feel day to day. It affects energy, appetite, mood, blood pressure, blood sugar control, and recovery from exercise.

If you are building healthier habits through Phase 4 sessions in London, sleep is often the “missing link” behind low energy, slow progress, and poor motivation.

Most adults do best with at least 7 hours per night, and many need 7 to 9 hours, with regular timing.

“Sleep is that golden chain that ties health and our bodies together.” - Thomas Dekker

What good sleep actually looks like

Good sleep is not just “more hours”. It is usually:

• Enough time asleep, often 7 to 9 hours for adults.

• Regular timing, similar sleep and wake times most days.

• Good quality, you fall asleep within a reasonable time, you wake up feeling at least somewhat restored.

• Low disruption, fewer long wake ups, easier return to sleep.

Two common misunderstandings:

• You cannot fully “catch up” on weekday sleep with a weekend lie in, but you can recover some debt with earlier nights.

• Alcohol can make you feel sleepy, but it usually worsens sleep quality and increases night waking.

“A good laugh and a long sleep are the best cures in the doctor’s book.” - Irish proverb

Why sleep matters for heart health and weight

Sleep is now recognised as a key part of cardiovascular health. Poor sleep is linked with higher cardiometabolic risk, including high blood pressure, weight gain, insulin resistance, and worse overall risk profiles.

When sleep is short or broken, people often notice:

• Stronger cravings, especially for sugary and high fat foods.

• Higher stress levels, more emotional reactivity.

• Lower motivation, higher perceived effort during exercise.

• Slower recovery, more aches and niggles.

If you are rebuilding fitness after a cardiac event, sleep is part of recovery, not a luxury.

“Sleep is the best meditation.” - Dalai Lama

The Sleep Foundations Checklist (simple, realistic, works for most people)

1) Set a consistent wake up time

Pick a wake up time you can keep most days. This anchors your body clock.

• If you are inconsistent, start with weekdays and one weekend day first.

• Aim to keep wake up time within about an hour across the week.

2) Build a 30 to 90 minute wind down routine

Your brain needs a “landing strip”.

• Dim the lights.

• Keep the last part of the day calmer, less stimulating.

• Try reading, a warm shower or bath, gentle stretching, breathing, or relaxing music.

• If screens are needed, reduce brightness and avoid intense content.

3) Protect the bedroom environment

Make sleep easier, not harder.

• Dark, quiet, cool room.

• Comfortable pillow and mattress.

• Keep the bed for sleep and intimacy, not work or scrolling.

4) Watch caffeine, alcohol, and late meals

Small changes here can be massive.

• Avoid caffeine later in the day if you are sensitive, some guidance suggests stopping mid afternoon, or at least 6 hours before bed.

• Alcohol often fragments sleep, especially in the second half of the night.

• Avoid large meals close to bedtime if it affects reflux or restlessness.

5) Use daylight and movement to support your body clock

• Get outside in the morning or midday, even 10 minutes helps.

• Regular exercise supports sleep quality for many people.

• If evening exercise keeps you wired, move harder sessions earlier.

• If you exercise in the evening, keep it moderate, aim for Borg RPE 12 to 14 rather than very hard efforts.

“Early to bed and early to rise makes a man healthy, wealthy and wise.” - Benjamin Franklin

Useful tips (quick wins that make a real difference)

These are small tweaks that often improve sleep within a week, especially when you combine two or three at once.

• If you can’t fall asleep, don’t force it. If you are awake for a while and getting frustrated, get up and do something calm in dim light, then return to bed when you feel sleepy.

• Avoid clock watching. Checking the time can increase stress and make it harder to drift off.

• Use a “brain dump” note. Write tomorrow’s to do list and any worries down 30 to 60 minutes before bed.

• Keep naps short and early. If you need one, aim for 10 to 20 minutes, and avoid late afternoon naps.

• Make morning light non negotiable. Even 5 to 10 minutes outside soon after waking supports your body clock.

• Warm feet, cool room. A cooler bedroom helps sleep, but cold feet can keep you awake.

• Try a simple breathing downshift. Inhale through the nose for 4 seconds, exhale for 6 seconds, repeat for 3 to 5 minutes.

• If you wake to pee, shift fluids earlier. Keep hydration overall, just move more of it to earlier in the day.

• Be careful with supplements. Some people find magnesium helps, others feel no change, some get stomach upset. If you have kidney issues, or take heart medications, check with a pharmacist or GP first.

• Keep targets realistic. Aiming for perfect sleep can backfire. Aim for “better”, not “ideal”.

If you wake up in the night

Waking up sometimes is normal. The goal is to reduce the “spiral”.

Try:

• Keep lights low.

• Avoid checking the time if it triggers stress.

• If you are awake for a while and feel frustrated, get out of bed and do something calm in dim light, then return to bed when sleepy.

• Avoid turning it into a “problem solving session”.

Insomnia: what helps most (evidence based)

If poor sleep happens at least 3 nights a week and affects daytime function, it may be insomnia. The most effective first line approach for chronic insomnia is CBT I, cognitive behavioural therapy for insomnia.

CBT I focuses on:

• Improving sleep routine and timing.

• Changing habits that keep insomnia going.

• Reducing worry around sleep.

• Techniques like stimulus control and sleep restriction, done safely and gradually.

If sleep is persistently poor, speak to your GP about CBT I options.

Snoring and sleep apnoea: do not ignore it

If you or a partner notice loud snoring, choking or gasping, morning headaches, or extreme daytime sleepiness, it is worth discussing sleep apnoea with your GP. Sleep apnoea is common, treatable, and it matters for blood pressure and heart health.

Two SMART challenges

Short term challenge (7 days): “Same wake up time”

Specific: Choose a wake up time and keep it within 30 to 60 minutes all week.

Measurable: Tick off each day you hit it.

Achievable: Focus on wake time first, bedtime will follow.

Relevant: Supports energy, mood, and appetite regulation.

Time bound: 7 days.

Steps:

• Pick your wake up time.

• Set a consistent alarm.

• Get daylight within the first hour.

• If you had a bad night, avoid a long lie in, keep naps short and early if needed.

Longer term challenge (4 weeks): “Better sleep, better recovery”

Goal: Improve sleep quality and recovery without perfection.

For 4 weeks:

• Keep a consistent wake up time at least 5 days per week.

• Do a wind down routine at least 5 nights per week.

• Get outside in daylight at least 4 days per week.

• Keep evening exercise moderate, especially if sleep is fragile, Borg RPE 12 to 14.

Track:

• Sleep quality score each morning, out of 10.

• Energy score each afternoon, out of 10.

You are looking for a trend, not perfect nights.

Two helpful books

• Why We Sleep, Matthew Walker.

• The Sleep Book: How to Sleep Well Every Night, Dr Guy Meadows.

Evidence based references

• St Onge, M P, et al. (2016). Sleep Duration and Quality: Impact on Lifestyle Behaviours and Cardiometabolic Health, American Heart Association scientific statement.

• Edinger, J D, et al. (2021). Behavioural and psychological treatments for chronic insomnia disorder in adults: An American Academy of Sleep Medicine clinical practice guideline.

• CDC sleep guidance and recommended adult sleep duration.

• NHS sleep advice, sleep hygiene tips.

Summary

If you do one thing, make it a consistent wake up time.

Then add a simple wind down routine, protect your bedroom environment, and be mindful of caffeine, alcohol, and late meals.

Sleep supports your heart, your mood, your appetite, and your ability to stick to exercise, it is one of the best “health multipliers” you can work on.

This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.

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