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Improve your sleeping pattern this Sleep Awareness Week

Sleep is a significant part of life, and is something that we literally cannot live without. A bad night’s rest can totally mess up your daily routine, and can completely affect productivity levels the following day, whether you’re in the workplace or working out in the gym. To celebrate Sleep Awareness Week (6th – 13th March) let’s look at our top tips to staying refreshed and the health benefits we get from a good night’s sleep.


First tip – getting rid of all electronic devices at least 30 minutes before going to bed will do you the world of good. Although you might find it useful to watch TV or your laptop to aide nodding off, it will disrupt your sleep quality. Our lives are dominated by screens, and bed should be the one time of the day we make an effort to switch off. Watching a screen forces the brain to remain active for longer cutting into those vital hours of kip. Try swapping out your phone for an interesting book, and allow yourself to switch off naturally for a better quality of sleep, setting you up better for the following day.

Second tip – in terms of nutrition, the old myth of eating carbs before bed will make you fat is untrue! Carbs will do a better job than protein before bed, as they’ll help you get to sleep, while protein is more likely to keep you wide awake. Taking vitamins such as ZMa (zinc magnesium), will help the quality of your sleep, too.

Third tip – if you feel tired when you wake up, don’t go straight to coffee, like most people tend to do. Instead drink 500ml, or so, of water as soon as possible after getting up. Water helps your cognitive function and your brain to get going in the morning, and is the perfect way to prepare for an early morning workout before work.

Fourth tip – lots of us nowadays turn to a quick power nap, to stave off the tiredness caused by a poor night’s sleep. The best way to combat this if you do need to replenish your energy, is a short and sharp power nap of 20 minutes or so. If you’re getting an extra two to three hours a day, then your next sleep cycle will be impacted and you’ll find yourself in a vicious circle of relying upon naps to supplement your interrupted sleep.

So, that’s what we have to offer! Try out some of those aspects and let us know at Back2Fitness if you experience any sleep improvement.

All the best,



Sam Yassin

With a degree in Sport and Exercise Science and coming from the country’s most elite sporting town, Loughborough, Sam Yassin is an experienced strength and conditioning coach. He is a member of the UKSCA and is currently working towards his full accreditation. Having passed his examination and LTAD (Long-term Athletic Development) case study, he is well on his way to becoming a gold standard S&C coach. Sam has long been involved in the sporting world, having competed in a wide range of sports from a young age, despite being born with bilateral talipes and having had more than 5 lower body surgeries. In his final year of university, he gained valuable insight into what it takes to be part of a professional team as he interned at Leeds United Football Club as a strength and conditioning coach.

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