I Swear My Sleep Tracker Is Judging Me (And Why Yours Should Too)
You Can’t Out-Train Bad Sleep. Here’s How to Make Rest Work for Your Fitness.
In the last post, we talked about the glory of the 20-minute power nap.
Think of that as the espresso shot.
Helpful. Strategic. Not the main event.
Nighttime sleep, however, is the full, all-inclusive wellness retreat your body actually needs.
When you skip sleep, you’re not just tired: you’re actively working against your fitness goals, your metabolism, and your impulse control. (Hello, midnight snack spiral.)
So let me be very clear, coach to client:
You cannot out-train bad sleep.
And, yes, my Apple Watch loves to remind me of this fact daily. Loudly. With charts.
This is coming from someone actively rebuilding her own sleep habits after a season of real-life upheaval, not someone pretending to have it perfectly dialed.
SLEEP AS FITNESS FUEL
Why Sleep Is Non-Negotiable for Results
Sleep isn’t recovery’s cute cousin.
It’s the engine.
When sleep is short, your hormones throw a full tantrum:
Ghrelin (the “I’m hungry, feed me now” hormone) goes up.
Leptin (the “I’m satisfied” hormone) goes down.
Translation:
You crave junk food and ignore fullness cues—no willpower failure required.
Core Thought:
Lack of sleep literally programs your body to eat more and regulate less.
On the fitness side, this is where progress quietly dies:
Muscle repair happens during deep sleep
Coordination and strength improve with rest
Injury risk rises when sleep drops
Bottom line:
If you want your workouts to work, treat your bed like essential training equipment.
THE GOLDEN RULE OF sleep
I almost never recommend perfection.
Sleep is no exception.
What matters most isn’t bedtime - it’s wake-up time.
A consistent wake-up time (even on weekends) anchors your circadian rhythm and sets your body clock for the entire day. Try to keep it within a one-hour window.
Yes, this is the rule I personally side-eye the hardest.
And yes—it’s still the most impactful.
As for duration:
Most adults need 7–9 hours of actual sleep.
No, tossing and turning or scrolling in bed does not count.
THE BIG 3 PRE-BED RULES
These aren’t extreme biohacks.
They’re changes you can make tonight.
Rule 1: Light Is the Enemy (The Melatonin Saboteur)
The Science:
Blue light suppresses melatonin: the hormone that tells your body it’s time to sleep.
The Move:
Create a “digital sunset” 30–60 minutes before bed.
Swap screens for:
Gentle stretching
Reading an actual book
Meditation
Calm music + self-care
Rule 2: The Chamber of Chill (Temperature Matters)
The Science:
Your body needs to cool slightly to initiate sleep.
The Sweet Spot:
Roughly 60–68°F
The Move:
Lower the thermostat, open a window, use a fan—or take a warm shower 60–90 minutes before bed so your body cools afterward.
Rule 3: Bed Has Boundaries
The Science:
Your brain needs to associate your bed with sleep (and adult activities, if applicable).
The Move:
No work. No emails. No doomscrolling in bed.
If you’re awake longer than ~20 minutes, get up and do something quiet in low light, then try again.
(And yes, if you want book recommendations, I will absolutely provide them.)
Core message:
Sleep can feel overwhelming, especially when life has been chaotic.
You do not need to fix everything at once.
Make one small change tonight.
It took me months to even partially align my schedule with what the science recommends. Progress happened because I stayed consistent, not perfect.
Nothing meaningful changes overnight.
(Dad joke fully intended.)
But, better sleep does change everything else.
And, you’re worth that effort.
If this made you realize that energy, recovery, and results aren’t about pushing harder—you’ll like what I share on my email list.
That’s where I talk about sleep, strength, nervous system regulation, and sustainable wellness that fits real life.
👉 Join the email list to keep building this from the foundation up.
SOURCES:
Science Direct - Talk about evidence based! Actual sleep study with some solid info within