At Bodywise, we talk a lot about training, nutrition, and recovery but there’s one area of wellbeing that often gets overlooked – sleep!
Through our wellness assessments, one theme comes up again and again: many of our members simply aren’t getting the quality or quantity of rest they need. And it shows. Poor sleep impacts energy, mood, focus, and even the results you get from your training which is why learning how to improve sleep is such a vital part of your overall health and fitness.
That’s why we invited Roxy Whale, founder of Surrey Sleep Consultant, to host an exclusive workshop for our Bodywise community. Roxy specialises in helping people improve their sleep routines with practical, science-based tools and a compassionate, holistic approach.
If you missed it, don’t worry – we’ve pulled together the highlights. Here are Roxy’s 10 practical tips for better sleep, shared across four key areas.
1) The Four Foundations of Better Sleep
Roxy started with the essentials – the big hinges that move the door:
- Regularity: Go to bed and wake up at the same time each day.
- Wind-Down: Build a short, calming evening routine to signal “sleep mode.”
- Environment: Keep your room dark, cool, and quiet.
- Awareness: Do a quick self check-in earlier in the day to avoid taking stress to bed.
These simple, repeatable steps create the framework for long-term sleep improvements.
2) Food, Magnesium & Daily Check-ins
Our daily choices matter:
- Check-ins: Pause late afternoon to notice what’s on your mind and clear mental clutter.
- Magnesium: Helpful for relaxation – focus on whole foods first, supplements only if needed.
- Nutrition: Balanced evening meals, not too heavy and not too late, support deep rest. Limiting caffeine after midday and moderating alcohol makes a big difference too.
3) Light & Temperature
Your environment plays a starring role in sleep quality.
- Light: Bright natural light in the morning sets your body clock. Low, warm light in the evening helps it wind down.
- Screens: Use night mode and set a “tech off” time to avoid late-night stimulation.
- Temperature: A cooler bedroom (around 16–18°C) supports the natural drop in core body temperature that helps you fall asleep.
4) Sounds, Mindfulness & Journaling (+ Final Tip)
The final set of tips was all about calming the mind and body:
- Sounds: Consistent, gentle soundscapes (like white noise or calming music) can block out disturbances.
- Mindfulness: Even 2–5 minutes of deep breathing or meditation can shift the nervous system into “rest mode.”
- Journaling: Empty your mental “to-do list” before bed to stop the mind racing.
- Final Tip: Treat sleep like training. Small, consistent steps add up — heroic one-offs don’t.
Why Sleep Matters at Bodywise
At Bodywise, we believe wellness is more than workouts. It’s about supporting every aspect of your health so you can feel your best inside and outside the studio. That’s why our members get access to free expert workshops like this one, alongside their training.
Better sleep means:
- More energy for your sessions
- Brighter moods and sharper focus
- Improved recovery and results
Final Note
If you’d like more personalised guidance on improving your sleep, you can connect directly with Roxy via Instagram: @surreysleepconsultant
Because better sleep doesn’t just mean better nights – it means brighter days, stronger training, and more energy for life.
At Bodywise, our members don’t just get training sessions – they get access to free expert workshops like this one, designed to support every aspect of wellbeing. Because good health isn’t just about what you do in the gym, it’s also about how you rest, recover, and live day to day.
The real magic happens when you bring it all together – exercise, nutrition, sleep, and lifestyle habits. That’s where personalised coaching makes the difference. Our role is to help you improve sleep, boost energy, and build sustainable habits that transform your health long term.
If you’d like support making these changes and improving your overall wellbeing, click on the button below To Find Out More. One of our coaches will be in touch to chat about your goals and how we can help.