Research have shown that after people sleep, they tend to retain
information and perform better on memory tasks

We require sleep to rest from our busy lifestyle
and it also plays an important role in our physical health. 
When we sleep we go into "recovery" mode.
This involves healing, repairing and rest so we have energy for the next day. 

Ongoing sleep deficiency is linked to an increased risk of
heart disease, kidney disease, high blood pressure, diabetes, and stroke

Need I say more.... 

Follow these simple hacks to a better nights sleep


There is nothing bad about exercising. It will get you fit, healthy and feeling great. Not only that,  but it can also improve your sleep quality and duration.

Exercise reduces stress, anxiety and can help tire the body. Studies have found that as little as 150 minutes a week of exercise can improve your sleep quality by up to 65%. People also said they feel less sleepy during the day in comparison to others who didnt exercise. Its also a drug-free alternative to improve sleep! 

If you find it hard to motivate yourself to exercise, get a coach/trainer or even join a fitness group!
There is no better way than to train with encouraging, motivated and supportive people. 
Exercise and have fun at the same time. A good coach/trainer will help you understand the importance of exercise, make sure you are doing the right things and can even help you with your nutrition. Which brings me to No.2.

The guys at CrossFit Millennium knows whats up ;)


What we consume may have a huge impact on our sleep. Like having a BIG meal right before bedtime. Your digestive system has to work harder because it takes longer to digest bigger meals which will interupt your sleep at night.

The opposite can also ruin your sleep. Have you ever slept on an empty stomach? Yeah, you dont get much sleep. Sleeping on an empty stomach will affect your quality of sleep.

Certain foods enriched in protein like turkey, tuna, and nuts can help produce a natural chemical in our bodies called "serotonin". It is considered a natural mood stabilizer and the chemical that helps sleeping, eating, and digesting. This can help your relax and improve your nap time. 

Avoid nicotine as well as caffeine. These are both stimulants and can affect your sleep. 


We spend a third of our lives in our bedrooms. It should be a place of relaxation. Clean, quiet and dark when needed. Although it may not seem important but these are things that can dramtically improve or worsen your quality of sleep.

Do your best to avoid TV, phones, laptops, computers before you sleep. Technology can over stimulate the brain which promotes wakefulness. Something you don't want before bedtime. 

Finding the right temperature can significantly improve your quality of sleep. Its is reccomended to have your room temperature set between 18-24 degrees celcius. 

Your sleep position and the quality of your matress can also play a role in your sleep patterns. Be sure you arent sleeping on your stomach and you have a good comfortable matress to lay down on. 

Not sure where to start with your exercise and nutrition? Click here  and we can help with a quick chat over the phone