Sleep Like a Pro, Perform Like One Too - The Full Health Performance Newsletter Issue #2
📝 Quick Summary:
In this issue, we explore why sleep is one of the most underrated tools for better performance, faster recovery, and more consistent energy—whether you're training hard or managing a full life. Poor sleep affects everything from mood and memory to metabolism and injury risk. You'll get practical, research-backed tips to help you wind down, sleep deeper, and wake up ready. Start with just one small change tonight—and sleep like a pro.
🧠 Quote for Reflection
“Sleep is the single most effective thing we can do to reset our brain and body health each day.”
— Matthew Walker
Whether you’re aiming to train harder, recover faster, or simply feel like yourself again after a long day, improving your sleep is one of the most powerful things you can do.
🛠️ Sleep: The Secret Weapon You're Probably Underusing
Whether you're chasing a podium or just want to keep up with your kids, improving your sleep is one of the most high-impact changes you can make.
Poor sleep affects nearly every system in the body:
🧠 Cognition: Slower reaction time, impaired memory, poor focus
💬 Emotions: Mood swings, increased stress, lower motivation
🏃 Physical: Higher injury risk, more inflammation, slower recovery
🍽️ Metabolism: Increased cravings (ghrelin), reduced satiety (leptin)
🦠 Immunity: Greater illness risk and slower healing
😴 Sleep Like a Pro – Tips You Can Start Tonight
🕰️ Set an alarm to begin winding down 30–60 minutes before bed
🌅 Get morning light within 30 minutes of waking to reset your rhythm
💡 Dim lights and avoid screens 1–2 hours before bed (blue light blocks melatonin)
📝 Do a quick brain dump – jot down anything on your mind to clear mental clutter
🌬️ Try calming breathwork or read for 10 minutes to settle your nervous system
🌡️ Cool your room to 15–19°C for deeper, more restful sleep
📅 Stick to a sleep schedule, even on weekends
🥗 Finish eating at least 2 hours before bed to support digestion
☕ Avoid caffeine and alcohol in the late afternoon or evening
🛏️ Curate your bedroom – keep it dark, quiet, and distraction-free
📲 Track your sleep (app, journal, or wearable) to spot patterns and progress
🎧 Something Interesting
📖 Book Recommendation:
The Boy, the Mole, the Fox and the Horse by Charlie Mackesy
This illustrated gem is a simple, profound reminder to slow down and reflect on what matters—perfect pre-bed reading for adults and kids alike.
🎞️ It’s also been adapted into a beautiful Oscar-winning short film.
👋 Final Note
You don’t need to overhaul everything. Start with one thing this week—maybe going to bed 30 minutes earlier, or dimming the lights an hour before sleep—and see how you feel.
Sleep is your daily dose of recovery, resilience, and readiness.
Start tonight. Sleep like a pro.