The Health Habit You're Probably Forgetting (It's Not Cardio!)

Why Sleep is the Most Important Piece of the Health Puzzle

When you commit to a healthier lifestyle, the to-do list seems endless. You focus on strength training, cardio, mobility, and nutrition. But with so many things to track, there often doesn't seem to be enough time to get everything done.

An often-overlooked—but arguably the most crucial—piece of this puzzle is something we do every day: sleep.

Sleep is when your body truly gets a chance to recover from the physical and mental stress of the day and prepare for the next. If you aren’t getting the best sleep possible, you won’t gain the full benefits from everything else you’re doing to improve your health.

Finding Your Ideal Sleep Window

The amount of sleep needed varies from person to person, but 7 to 9 hours is the generally recommended range for adults. That's a broad window, and you should dedicate some time to discovering where your body feels it recovers best.

• Be Consistent: Try to go to bed and wake up around the same times, even on weekends. When your sleep schedule varies by hours day to day, you essentially give yourself consistent, low-grade jet lag. This is a fast track to low energy throughout the day.

Optimize Your Sleep Environment

Take control of your surroundings to create the best sleep possible. This space should signal to your brain that it’s time to rest.

For most people, a colder, darker, and quieter bedroom is best. While what works best for you may differ from others, these are excellent starting points. If you share the room with a partner, communication and compromise will be key to finding a mutually comfortable setup.

Measure and Master Your Sleep Routine

Are you aware of how long it takes you to fall asleep? Do you know how many times you wake up during the night?

• Establish a Routine: If you have trouble falling asleep, having a simple 5–15 minute routine—like reading or meditating—can help your body relax and transition into sleep quicker.

• Track Interruptions: If you frequently wake up during the night, look for patterns in why (e.g., noise, light, temperature) and note how long it takes you to fall back asleep.

If you aren’t aware of how well you are sleeping, you may be missing the single most important component to progress you towards a healthier version of yourself. Don't just train hard; recover harder.