Sleep is often the most talked about, but less monitored facet of health. While many focus on exercise and nutrition, sleep is an equally critical component of overall well-being. Yet, despite its importance, sleep is often undervalued in modern society. It’s time to explore the benefits of quality sleep, practical tips for building good sleep habits, the advantages of better sleep, and signs of sleep dysfunction that warrant professional evaluation. Check out this blog on how your body recovers during sleep by our partners at Pillar Performance.

Sleep is far more than just a period of time in which the body rests; it is an active, restorative process that impacts nearly every system in the body. Some of the most significant benefits include:

• Physical Health - During deep sleep stages body tissues are repaired, bone and muscle are being built, and the immune system is being strengthened. Consistent, high-quality sleep reduces the risk of chronic illnesses such as heart disease, diabetes and obesity.
• Mental Health - A good night's sleep helps to reduce stress, anxiety and symptoms of depression, leading to greater emotional regulation throughout waking hours. Learning and cognitive function can be improved through the brain processing and consolidating memories whilst sleeping.
• Productivity and Performance - Adequate sleep boosts alertness, decision-making and problem-solving skills. We often find that we have better coordination, increased speed and endurance after a good night's sleep.
• Immune Function - Lack of quality sleep can weaken the immune system, increasing the susceptibility of colds and flus.

Establishing a good routine to create a better sleeping environment can seem overwhelming but there are some effective and simple tools that you can apply to improve sleep quality.

• Maintain a Consistent Sleep Schedule - Go to bed and wake up at the same time every day, even on weekends. This will help regulate your internal body clock, or circadian rhythm.
• Create a Relaxing Routine - Engage in calming activities such as reading, meditating, or taking a warm bath or shower before bed. These will help you wind down and prepare your body for rest.
• Optimize Your Sleep Environment - A dark, cool and quiet room will increase your chances of drifting off peacefully. Black out curtains or white noise machines may assist in creating an effective sleep environment if you are light or sound sensitive.
• Limit Screen Time Before Bed - Avoid screens in the hour before bed or alternatively adjust your screens to emit yellow rather than blue light through "night mode" that is common on many devices. Blue light has been shown to interfere with the production of melatonin, a hormone that regulates sleep.
• Exercise - Regular exercise during the day can promote better sleep, exhaustion from a good workout during the day, combined with some gentle stretching in preparation for bed can be beneficial in achieving deep, restorative sleep.
• Diet - Coffee and large meals close to bedtime can leave you feeling bloated and increase your tendency towards experiencing reflux or stomach pain during the night. Decreasing fluid intake in the hours before bed may prevent you from waking in the night with a full bladder.
• Limit Naps - If you tend to nap throughout the day try to limit them to 20-30 minutes and avoid late-afternoon naps that may disrupt your night sleep schedule.
• Manage Stress - Incorporating stress-reduction techniques, such as deep breathing exercises or yoga into your daily routine may reduce nighttime restlessness. Regular massage therapy and osteopathy treatments may prove beneficial in calming a heightened nervous system, with the effects being felt for days or weeks following treatments. Discussing your stress and management strategies with a counsellor or psychologist can be highly beneficial in creating long-term goals and plans to reduce ongoing stressors.
• Increase Your Magnesium - Magnesium is essential for over 300 biochemical reactions in the body including regulating the nervous system and supporting the production of melatonin, the hormone responsible for maintaining the sleep/wake cycle of the body. You can find out more about magnesium and sleep here. 
• Use a Melatonin Supplement - Melatonin is the hormone responsible for regulating the sleep/wake cycle. For many, due to environment, work, raising children and ongoing stress, this cycle can be disrupted. Using a melatonin supplement may assist in helping to regulate your sleep patterns whilst incorporating other tips from this list. The use of melatonin requires patience and persistence as it may be a few months before you notice an effect on your sleep, it is definitely not a one-time fix for many users.

More than just feeling a sense of wholeness after a good night's sleep there are many advantages to taking the time to make sleep a priority. These include: 

• Enhanced Mental Clarity - Better focus, sharper memory and quicker problem-solving skills as the result of improved sleep can lead to increased productivity at work or school.
• Improved Emotional Resilience - People who sleep well are better equipped to handle stress and regulate their emotions, resulting in healthier relationships and improved mental health.
• Better Physical Performance - Athletes and active individuals experience enhanced physical performance, faster recovery, and reduced risk of injury as a result of adequate sleep and healthy sleep habits.
• Stronger Immune System - Regular, quality sleep supports the immune system, helping the body fend off infection and recover more quickly from illness. Combined with a strong immune support supplement such as Pillar Performance Ultra Immune C.
• Longer Lifespan - Studies have linked consistent sleep habits with reduced risk of chronic diseases, contributing to longer, healthier life.
• Weight Management - Sleep influences hormones that regulate appetite. Poor sleep can increase cravings that lead to weight gain, while sufficient sleep support healthier food choices and metabolic function.

The occasional sleepless night may not be uncommon however regular nights with interrupted or lack of sleep or waking feeling unrested, ay indicate an underlying issue. Here are some signs that it might be time to seek medical advice.

• Chronic Insomnia - Difficulty falling asleep, staying asleep, or waking up too early for three or more nights a week, over a period of several months, is a hallmark sign of insomnia.
• Daytime Fatigue - Persistent tiredness, despite getting 7-9 hours of sleep, may indicate a sleep disorder such as sleep apnoea or narcolepsy.
• Loud Snoring or Gasping for Air - these may be signs of obstructive sleep apnoea, a condition where breathing repeatedly stops and starts during sleep.
• Restless Sleep - Tossing and turning, waking up frequently, or experiencing vivid, unsettling dreams may signal a problem such as restless legs syndrome or parasomnia.
• Mood Changes - Increased irritability, anxiety, or depression could be related to poor sleep quality or a sleep disorder.
• Unusual Sleep Patterns - If you find yourself falling asleep suddenly during the day or feeling an overwhelming urge to move your legs at night you may be experiencing hypersomnia.
• Dependance on Sleep Aids - If you rely on over the counter medications to sleep regularly, it is important to address the root cause of your sleep issues to avoid long lasting effects from medication or masking of other symptoms.
• Waking with a Headache - Persistent headache on waking or continued pain and tension in the jaw, neck and shoulders may be the result of sleep apnoea or an ill-fitting bed or pillow. 

If you suspect you have a sleep disorder, consult a medical professional, such as a general practitioner, osteopath, chiropractor, psychologist or counsellor. Sleep studies, physical exams, and questionnaires can help identify and diagnose issues like sleep apnoea, insomnia, or restless legs syndrome.
Treatment options vary depending on the diagnosis but may include:

• Lifestyle changes (diet, exercise, and stress management)
• Cognitive behavioral therapy for insomnia (CBT-I)
• Continuous positive airway pressure (CPAP) machines for sleep apnoea
• Medications or supplements, such as melatonin or iron

Ignoring sleep problems can lead to long-term health consequences, so don’t hesitate to seek help if needed.

​Sleep is a powerful tool for enhancing physical health, mental well-being, and overall quality of life. By building good sleep habits, you can unlock its many benefits and set yourself up for long-term success. However, if sleep dysfunction persists, seeking medical evaluation is essential to ensure proper treatment and care. Prioritize sleep, and you’ll find it’s one of the most effective ways to invest in your health and happiness.

The past several months you will have been working on endurance and basic strength. If you have had difficulty finding a rhythm and time to work out try to incorporate the following in the few months prior to the event:

• Cardiovascular Training: Start with 3 days of moderate-intensity cardio (e.g., jogging, cycling, or swimming) for 30-45 minutes. Gradually build your stamina.
• Strength Training: Incorporate 2-3 sessions of full-body workouts. Key exercises include squats, push-ups, lunges, and planks to build core and functional strength.
• Mobility Work: Dedicate one day to dynamic stretching, yoga, or foam rolling to improve flexibility and joint health.

Pro Tip: Pay attention to your body’s signals. If you feel unusually sore or fatigued, incorporate an extra rest day or focus on active recovery like walking or stretching.

Start simulating course conditions with endurance and skill integration. This can be achieved by:

• Long Runs with Intermittent Strength Exercises: On one cardio day, integrate bodyweight exercises (e.g., burpees, squats) every 5-10 minutes during a 60-minute run to mimic race scenarios.
• Skill-Specific Drills: Dedicate one workout to practicing key obstacle skills like rope climbs, wall jumps, or balance beams.
• Progressive Overload: Increase weight or resistance in strength training to build power.
• Recovery Work: Maintain mobility sessions and add an extra recovery day if needed.

Pro Tip: Practice fueling during workouts with the types of snacks or hydration you plan to use on race day to avoid surprises.

The option to rest may be a foreign concept if you have been training hard and feel un-prepared for what lays before you. This phase is possibly the most important in the weeks leading up to your event as it allows focus and mental clarity and prevents last minute injury that may stop you from making it to the starters block. This week it's all about being as prepared as possible with the following activities:

• Short, Intense Workouts: Reduce training volume but maintain intensity to keep your body primed.
• Obstacle-Specific Practice: Lightly review any obstacles that you feel uncertain about.
• Rest Days: Take 2-3 rest days this week to allow your body to recover fully.
• Visualize Success: Spend time mentally rehearsing the race to build confidence.

Pro Tip: Prioritize sleep and hydration in the days leading up to the race. These factors significantly impact performance.