7 Things You Can Do To Get the Most Out Of Your Sleep

We believe that recovery is just as important as training and nutrition. And when it comes to recovery, sleep is right at the top of the list.

It’s easy to underestimate the impact of a good night’s rest, but quality sleep improves everything, from your energy and appetite to your mood and performance in the gym. If you want better results, you need better rest.

Here are seven things to help you get more from your sleep.

1. Cut Back On Caffeine

Caffeine is one of the most commonly used stimulants, and it can stay active in your system for hours. Try switching to decaf or herbal tea after lunchtime. That mid-afternoon coffee might seem harmless, but it could still be affecting your ability to fall asleep later.

2. Build A Wind-Down Routine

Creating a calming evening routine helps signal to your body that it’s time to rest. A warm shower or bath, clean pyjamas, and lower lighting can all help your body move from alert to relaxed. These small habits create cues that support more restful sleep.

3. Switch Off Screens

The light from phones, tablets and TVs can interfere with the hormones that regulate sleep. Try turning your phone to flight mode at least two hours before bed. This not only limits distractions but also encourages more meaningful wind-down time, whether that’s a quiet chat or simply sitting with your thoughts.

4. Pick Up A Book

Rather than scrolling through social media or reading articles online, try reaching for a book. The soft, consistent light from a bedside lamp is far more sleep-friendly than any electronic screen. A good story can help your brain detach from the day and ease into rest.

5. Clear Your Head

If your mind is racing, get those thoughts onto paper. Writing down your worries, plans, or to-dos gives you mental breathing space. This simple act can help prevent anxious thoughts from keeping you awake and support more settled, restorative sleep.

6. Light Evening Movement

A short yoga or mobility session in the evening can help your body release tension built up during the day. It encourages calmness and can help lower stress levels, which are often one of the biggest barriers to quality sleep. Avoid intense training late at night as it may leave you too alert to drift off easily.

7. Stick To A Consistent Bedtime

Your body likes rhythm. Going to bed and waking up at the same time every day helps set your internal clock, which can improve sleep quality and make mornings easier. Even at weekends, try to keep your sleep and wake times within an hour of your usual schedule.

Sleep And Results

Sleep is not just about feeling rested; it’s about feeling refreshed. It directly affects your metabolism, hunger, energy and recovery. Studies have shown that people who sleep less than six hours a night consume more calories the following day, often from sugary or processed foods. Hormones that control hunger and fullness are disrupted, and your ability to make better food choices declines.

Poor sleep also makes it harder for your body to use carbohydrates effectively, which can reduce performance and increase fat storage. Over time, this makes training feel harder and slows your progress.

When you sleep well, everything functions more effectively. You eat better, move more, recover faster and feel more in control of your day.

Recovery Is A Priority

At Foundry, we’re here to help you build more than just strength. Our approach looks at the bigger picture, which means recognising that sleep is a core part of your training programme.

The work you do in the gym is only half the story. What happens outside the gym, particularly when you sleep, is where the real recovery and growth occur. Make it a priority and you’ll feel the benefits in every session.

If you need help creating a routine that supports both your training and recovery, our Foundry Gyms team is here to help. Together, we’ll help you build habits that last and results that matter.