8 Expert Tips To Improve Your Sleep Habits

Why Sleep Matters and How to Improve Your Sleep Habits

According to the US National Sleep Foundation, the ideal amount of sleep for adults is between seven and nine hours a night. However, many of us are not consistently reaching this target. In the UK, average sleep time has been reported as around 6.8 hours per night.

Just like strength training, mobility work or regular exercise, sleep is something many people know is important but still struggle to prioritise.

Remi Mobed, physiotherapist and sleep and sports performance expert, explains that one reason many people fail to make sleep a priority is because they do not fully understand its importance. He believes that, for many of us, “at best, we tolerate the need to sleep.”

But sleep is not simply time spent doing nothing.

Thanks to growing research, more people are starting to appreciate the connection between poor sleep and wider mental and physical health. Lack of sleep has been associated with issues such as low mood, reduced concentration, increased injury risk, poorer recovery, weight changes and reduced ability to manage stress.

As Mobed says, “society is waking up to how mentally unfit we are.”

We need to get more high-quality sleep. But how do we go from feeling sleep-deprived to regularly getting a better night’s rest?

Mobed explains that, “We’ve always seen sleep as a passive state of unconsciousness.” However, he suggests that we need to be more active in how we approach our sleep health. In other words, good sleep does not always just happen. It often needs the right routine, environment and habits.

The good news is that simple changes to your daily and nightly routine can make a big difference.

Why Is Sleep So Important?

Sleep is essential for both physical and mental recovery.

During sleep, the body repairs tissue, supports immune function, regulates hormones and processes information from the day. For people who exercise regularly, sleep is also vital for recovery, adaptation and performance.

Poor sleep can affect how you feel, think and move. You may notice that you feel more irritable, less focused, more stressed or less motivated to exercise. Physically, you may feel heavier, stiffer or more sensitive to pain.

If you are recovering from injury or training hard, sleep becomes even more important. Without enough quality sleep, the body has fewer resources available for repair and recovery.

Sleep and Movement

At Complete Pilates, we often talk about movement, strength and body awareness, but sleep is another key part of physical wellbeing.

If you are tired, your coordination, balance and concentration may be affected. This can change the way you move and may increase the likelihood of compensations or poor technique.

Sleep also influences how the nervous system responds to pain and stress. When you are sleep-deprived, discomfort can feel more intense and your tolerance for activity may be lower.

This is why sleep should be considered part of your recovery plan, not separate from it.

8 Expert Tips To Improve Your Sleep Habits

1. Keep a regular sleep routine

We are creatures of habit, so try to go to sleep and wake up at the same time each day.

A consistent sleep and wake time helps regulate your body clock, also known as your circadian rhythm. This can make it easier to feel sleepy at night and more alert in the morning.

This does not mean you have to be perfect every day, but keeping a regular routine most of the time can help your body know when it is time to wind down.

2. Keep the bedroom for sleep and sex

Your bedroom environment matters.

Ideally, the bedroom should be used for sleep and sex only. Try to avoid phones, computers and television in bed.

When the brain starts to associate the bedroom with emails, scrolling, work or entertainment, it can become harder to switch off. Keeping the bedroom as a calm, low-stimulation space can help reinforce the connection between bed and sleep.

3. Get plenty of outdoor light

Outdoor light plays an important role in regulating your circadian rhythm.

Getting natural light during the day, especially in the morning, helps signal to the body that it is daytime. This can support alertness during the day and help regulate melatonin production later in the evening.

Even a short walk outside or sitting near natural daylight can be helpful, particularly if you work indoors for most of the day.

4. Create the right bedroom environment

A cool, quiet and dark bedroom can support better sleep.

Try to keep the bedroom temperature comfortable and slightly cool. Make sure the room is quiet, and use blackout blinds, curtains or an eye mask if light is disturbing your sleep.

Small changes to your sleep environment can make a big difference, especially if you are a light sleeper.

5. Keep your hands and feet warm

Although a cool bedroom is usually recommended, keeping your hands and feet warm can help you feel more comfortable in bed.

Cold feet can make it harder to relax and fall asleep. Wearing socks, using an extra blanket or warming the bed before you get in may help.

The aim is to create a comfortable environment where the body can relax fully.

6. Use short naps wisely

If you are recovering from jet lag or a period of sleep deprivation, a short daytime nap can be useful.

Mobed suggests allowing yourself up to a 30-minute nap around the middle of the day. Keeping naps short can help you feel refreshed without making it harder to sleep at night.

For some people, a caffeine hit before a short nap can also help improve alertness afterwards, as the caffeine begins to take effect as you wake.

However, if naps make your night-time sleep worse, they may not be the best strategy for you.

7. Create a relaxing bedtime routine

A bedtime routine helps tell your body that sleep is coming.

This might include a meditation, gentle stretching, breathwork, reading, a warm drink or another calming activity. The key is to choose something that helps you slow down rather than stimulate your mind.

A routine does not need to be complicated. Even 10–20 minutes of consistent wind-down time can help create a stronger sleep habit.

8. Dim the lights before bed

Keeping your lights as dim as possible in the hour before bed can help prepare your body for sleep.

Bright light, especially from screens, can interfere with your natural sleep signals. It can also keep your mind more alert than you want it to be.

Try reducing screen use, dimming overhead lights and avoiding stimulating television or stressful work tasks before bed.

What role can Pilates play in sleep?

Pilates is not a direct treatment for sleep problems, but it can be a helpful part of a healthy sleep routine.

Gentle movement, breathwork and mobility exercises can help reduce physical tension and calm the nervous system. This can be especially useful if you feel wired, stiff or uncomfortable at the end of the day.

A slower Pilates session can encourage better breathing, reduce muscle gripping and help you reconnect with your body. For some people, this makes it easier to wind down before bed.

However, intense exercise too close to bedtime may feel too stimulating for some people, so it is worth noticing what works best for your body.

Key Takeaways

1. Adults generally need around 7–9 hours of sleep per night, but many people regularly get less than this.
2. Sleep is essential for physical and mental recovery, affecting mood, concentration, pain, performance and injury recovery.
3. Good sleep requires active habits, including a consistent routine, a calm bedroom environment and reduced stimulation before bed.
4. Light exposure matters, with natural daylight helping regulate your body clock and dim evening light supporting sleep preparation.
5. Gentle movement, breathing and relaxation can support better sleep, especially when used as part of a consistent bedtime routine.

Conclusion

Sleep is not a luxury or a passive activity. It is an essential part of health, recovery and performance. Getting enough good-quality sleep can improve mood, focus, energy, physical recovery and your ability to manage stress.

The good news is that small, consistent changes can make a meaningful difference. Keeping regular sleep and wake times, creating a calmer bedroom, getting daylight during the day and developing a relaxing bedtime routine can all help support better sleep.

If you are struggling with poor sleep, start with simple habits and build from there. Better sleep health is not about perfection — it is about creating routines that help your body and mind switch off more effectively.

Feeling inspired 

If you want to experience the Complete difference and discover the benefits of one-to-one or small group Pilates, book a session at one of our London or Norfolk studios today. Not able to make it to one of our studios? We've got online options to suit you anywhere, anytime.  

Our physiotherapist-led Pilates studio in Chelsea, our Angel Pilates studio, our Pilates studio in City, and our Norfolk Pilates studio in East Anglia, offer a highly tailored approach to your Pilates training. Whether your goal is to manage a health condition, rehabilitate from an injury or to improve your strength and fitness, Complete Pilates is the studio for you.

Education is key

These blogs are designed to give information to everyone, however, it is important to remember that everyone is different! If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve. 

If you are not sure whether this is for you, simply get in touch. We are here to help! 

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