Sleep Better: Tips for Deep Rest & Recovery
Welcome to one of my first blog posts.
Sleep is one of the most overlooked aspects of our health and wellbeing. Despite being vital for our bodies and minds, many of us struggle to get enough good-quality rest. Let’s be honest — we often know we should sleep more, but life gets in the way. Here’s why sleep is so important, what the science says, and some simple things you can do to improve yours.
The Importance of Sleep for Your Health
Sleep is your body’s most powerful recovery tool. Without it, everything from focus to physical health takes a hit.
Research shows:
Even mild sleep restriction impairs focus, memory, and decision-making (ScienceDirect, 2024).
Poor sleep is linked to mood swings and irritability.
Long-term poor sleep raises risks of obesity, heart disease, diabetes, and Alzheimer’s disease (Yale Medicine, 2025).
Recommended sleep ranges:
Adults 26–64 years: 7–9 hours per night
Adults 65+ years: 7–8 hours per night
Both too little and too much sleep are linked to health risks (Nature Medicine, 2024).
Deep Sleep vs. REM Sleep: Why Both Matter
Deep sleep (slow-wave sleep): your body repairs tissue, builds muscle and bone, strengthens immunity, and restores energy.
REM sleep: vital for memory, learning, and emotional balance. For every 1% reduction in REM sleep, dementia risk increases by around 9% (Harvard Health)
On average, sleep runs in 90-minute cycles. The more cycles you complete, the better your recovery and readiness for the day.
My Own Sleep Routine (Monkey See, Monkey Do!)
One of the biggest game-changers for me was leaving my phone in the kitchen at night. Honestly, I can’t get over the difference it’s made in my sleep quality. In such a short space of time - I have only recently started doing it. As a friend reminded me of the benefits.
And here’s the thing: monkey see, monkey do. I’ve got a 12-year-old daughter who needs to learn healthy habits early on. If I’m glued to my screen at night, how can I expect her to behave differently? So the phone stays in the kitchen — and both of us sleep better for it.
The Dump-list: A Simple Bedtime Habit for Better Rest
Many people fall asleep fine, but wake up hours before the alarm and can’t drift back off due to them overthinking of what needs to be done.
What helps me is journaling before bed. I call it my “dump-list”:
Write down what you need to do tomorrow.
Tick off what you got done today.
Always finish with gratitude — even one small thing.
This signals to your brain: You’re safe, you’re organised, and life is okay. It’s a simple way to calm racing thoughts.
Top Tips for Better Sleep
Stick to a routine (use a sleep calculator to find your ideal bedtime).
Dedicate time to self-care (bath, light stretches, calming music, dump-list).
Avoid caffeine in the afternoon/evening.
Reduce alcohol before bed — it disrupts deep and REM sleep.
Put away electronic devices at least 30 minutes before bedtime.
Move daily — even a 30-minute walk helps.
Get natural daylight during the day to regulate your body clock.
Make your bedroom dark, cool, and quiet.
👉 Reality check: We know not all of these things can be done right every single day. Life happens! But find your own routine. Even if you take just one tip from the list and stick with it, it may have a massive effect on your sleep, energy, and mood.
When to Speak With Your GP About Sleep Problems
Sleep is not a luxury — it’s your body’s reset button. But if you’ve been experiencing ongoing sleep problems for weeks or months, or if it’s affecting your daily life, it’s important to speak with your GP. Persistent sleep disruption can sometimes signal an underlying issue that needs extra support.
Final Thoughts on Building Healthier Habits
From healing muscles to protecting your heart and brain, good-quality sleep sets you up for better days and healthier years ahead.
At Enhanced Motion Castlerea, we believe health isn’t just about movement and exercise — it’s about recovery, balance, and building habits that support your whole body. If improving your sleep is something you’re working on, you’re not alone. Start small, be consistent, and your future self will thank you.
Slán go Fóill,
Liz