Most people begin their fitness and wellness journey by concentrating on diet and exercise. However, many miss out on a crucial element: sleep. In 2024, I maintained a consistent average of seven hours of sleep per night, and it’s no exaggeration to say it transformed my physical and mental health. I have maintained this habit (even when the diet and workouts wane) since 2018 following a personal incident that solidified the importance of sleep for my health.
If you’re looking for a simple yet powerful way to enhance your fitness journey, prioritizing quality sleep might just be the key.
The Foundation of Wellness
Good sleeping habits have been the single most important physical habit I’ve nurtured over the years. Sleep doesn’t just help your body recover—it’s the cornerstone for everything else, from mental clarity to muscle growth. I’ve read extensively on this topic, and my own experience (brain fog, weakened immune system, and challenges with short term memory) has reinforced the importance of sleep as the foundation for wellness.
In 2024, I tracked my sleep using an Oura Ring. It’s a fantastic tool for understanding patterns and identifying areas for improvement. While I’ve also heard great things about the Apple Watch, I’ve personally stuck with the Oura Ring due to its superior battery life. For anyone looking to start tracking sleep, Fitbit is another excellent option.
This year, I’ve decided to experiment with Magnesium Glycinate and Ashwagandha (specifically KSM-66) to see if they improve my sleep quality and help regulate stress. Using the tagging feature in my Oura Ring, I’ll track how these supplements affect my sleep metrics. While I’m excited about these new additions, my stretch goal is to average closer to eight hours of sleep per night. Life is busy, and this might not always be realistic, but small improvements are still progress.
Why Sleep Matters for Fitness
From muscle recovery to mental focus, sleep impacts every aspect of fitness. If you’re hitting plateaus or feeling unmotivated, improving your sleep habits could unlock your next breakthrough. Consistent, high-quality sleep sets the stage for better workouts, faster recovery, and sharper decision-making. Per my current understanding it also has a great impact on hormone levels of particular interest is its ability to improve testosterone levels.
Practical Tips for Better Sleep
- Set a Consistent Bedtime: For me, being in bed by 10:30 PM has made a world of difference. Find a routine that works for you and stick to it.
- Track Your Sleep: Tools like the Oura Ring or Fitbit can provide valuable insights into your habits.
- Experiment with Supplements: Consider natural options like Magnesium Glycinate or Ashwagandha if stress or sleep quality is a challenge.
- Start Small: You don’t need to aim for perfection. Even an extra 15 minutes of sleep per night can make a noticeable difference over time.
Experimenting for Better Sleep in 2025
There are so many actionable tips in this space and two that have eluded me over the years but have very much intrigued me are how to improve air quality / ventilation in my bedroom and if anyone wants to give me an 8 Sleep cover or bed I will gladly except.
Good sleep is more than just a luxury—it’s a necessity for anyone serious about their health and wellness. As I continue to refine my sleep habits in 2025, I’m reminded of just how foundational it is to everything else I do. If you’re not prioritizing sleep yet, start today. Track your patterns, experiment with small changes, and see how much better you feel.
I would be pretty happy if I could get closer to 8 hours of sleep per night in 2025