Sleep: The Number One Recovery Tool
Sleep is the most powerful recovery aid for optimal health and sports performance. No amount of beetroot juice, supplements, or so-called superfoods can replace the benefits of a solid night’s sleep. Nic Gill, Strength and Conditioning Coach for the All Blacks, ranks sleep as the top recovery priority for his elite athletes. If you’re cutting corners on sleep, you’re compromising your health—and your performance.
What Happens When We Sleep?
During sleep, the body undergoes its most critical restorative processes. One of the most important is the release of growth hormone, which plays a vital role in muscle repair and growth.
Lack of sleep negatively impacts:
- Cognitive function
- Reaction times
- Central nervous system performance
Sleep deprivation also causes a significant drop in natural killer cells, weakening the immune system. On top of that, it has been strongly linked to poor weight regulation, mood instability, and reduced resilience. In short, sleep supports every system in your body.
How Much Sleep Do We Need?
The ideal amount of sleep varies between individuals, but most adults should aim for 8 hours per night. Anything below 6–7 hours of quality sleep begins to carry health risks.
Importantly, research shows that the hours before midnight are particularly valuable due to our circadian rhythm—our internal body clock that aligns with the natural light-dark cycle. If you believe you can thrive on minimal sleep, the effects may still be accumulating silently beneath the surface.
How Can We Improve Sleep?
Sleep expert Matthew Walker, author of Why We Sleep, highlights the concept of sleep hygiene—the habits and environment that prepare your body and brain for restful sleep.
Here are his top recommendations:
- Limit screens an hour before bed: Blue light from phones and TVs suppresses melatonin, a hormone crucial for restful sleep.
- Dim the lights in the evening: This signals to your body that bedtime is approaching.
- Create a dark, device-free bedroom: Remove electronics, clutter, and anything that stimulates your mind.
- Invest in a quality mattress and pillow: Comfort matters more than you think.
- Stick to a consistent bedtime and wake-up time: This strengthens your circadian rhythm, even on weekends.
Consistency is key. A good routine helps you fall asleep faster, sleep deeper, and wake up feeling refreshed.
Final Thoughts
As a clinician and coach, I regularly talk to clients about the value of good sleep. It’s one of the simplest yet most overlooked performance enhancers.
I personally use a pre-bed routine that includes gentle yoga stretches and classical piano music. I aim to be in bed between 9:00–9:30 pm, with lights out by 10:00 pm—and while life occasionally shifts that timeline, I strive to make it the rule, not the exception.
If all of this feels overwhelming, start with one small change. You don’t need perfection—you need progress. Over time, small sleep improvements compound into significant results for your physical health, mental clarity, and athletic performance.
Prioritise sleep—it’s the foundation everything else is built on.