Sleep solves everything, first solve your sleep

Sleep solves everything, first solve your sleep

Why is sleep important and what are the personal benefits?

There are many reasons why sleep is so important, a few are listed below. The better quality and quantity of sleep you have all helps towards your optimal health and wellbeing. Health is not just about nutrition and exercise; sleep is just as important to ensure great health, as it is the only time our bodies heal!

Sleep affects the brains functions such as cognition concentration, productivity and performance as well as enhancing your memory. The better quality and quantity of the sleep that you get means that your concentration and productivity can be improved, as well as overall improvement of the functionality of the brain.


Sleep has a strong positive impact on the brain when you get the right quality and amount.

Having poor sleep can affect your emotions and interactions with people around you and it reduces your ability to interact socially and process emotional information such as recognising different emotions of others.

And while we are on the topic of emotions, there is a big link between loss of sleep and depression, this could be the result of poor sleep over a longer period of time.

Your overall immune function can be hindered with lack of sleep and catching a cold could be as simple as not fitting in 8 or more hours of sleep per night. A little top tip: eating more garlic can help warn away colds. (But ensure you get your sleep too!)

There are other hinderances to health, such as weight gain and obesity, which can be caused by shorter sleep duration in both children and adults, this is linked to the deprivation of sleep creating a greater appetite and therefore you eat more calories in the day time because of the appetite hormones being disrupted by lack of sleep. Your glucose metabolism can be slowed down as the blood sugars can be affected by the lack of sleep, which reduces the insulin sensitivity, this can cause prediabetes even in healthy adults.

Body inflammation can be increased as sleep loss can activate undesirable points of inflammation and cell damage, the long term affects of this in the digestive tract, which could be inflammatory bowel disease.

Generally, people who have poorer sleep are at a higher risk of heart disease or stroke compared to those people who get 8 or more hours sleep per night.

Your physical performance can be enhanced and maximised during physical activity by having a greater quality of sleep for 8 or more hours per night. The longer the duration of your sleep that you have, (suitable to you) can improve factors of your performance such as speed, accuracy, reaction times and mental wellbeing. On the other hand, the poorer quality or quantity of sleep that you have per night can hinder your performance and even cause functional limitations such as slower movements; like walking or lower grip strength.

Why do we need 8 hours of sleep?

It is recommended that healthy adults need between 7-9 hours of sleep per night at the least, and anyone younger… need’s even more! This is to help the growth and development as well as powering the mind and body and strengthening every system in the body just like adults.

How can you improve your sleep?

Set a sleep schedule and stick to it, even on the weekend, a balance in life is needed. If you make your schedule realistic you should find that you do not break it too often but if it is not, you will find yourself overruling it.

Similarly, another organisational method is to have a routine before bed, such as removing all technology at a certain time (at least an hour before bed is recommended), practicing a relaxing routine to prepare yourself to fall asleep quickly and easily. This also may include minimising distractions in your surroundings, such as lighting, temperatures and ensuring you have a supportive and comfortable mattress: a good sleeping environment.

Be mindful of what you eat and drink before bed, your intake of caffeine and alcohol can hinder your sleep!


Top tips on how to fall asleep quickly.

Room temperature: It is easier for your body to fall asleep in a cooler environment. When you lie down your body naturally cools down, if you are having trouble to cool down at bedtime try having a bath or shower to help speed up the body’s temperature changes. When the brain is sent signals that you have cooled down, it will send you to sleep therefore the faster your body temperature cools down, the faster you will fall asleep.

As mentioned previously, a schedule can help as your body adjust its own body/internal clock and set a bed time at the time that you have chosen to set. If you stick to this routine of going to bed at the same time everyday then your body will get used to this time and be ready for bed, this will also help waking up at the same time every day too. Do not forget to include your relaxation time before bed. Reading a book is ideal!

Allow your body to know daylight from darkness, this can help your body clock recognise the time of day and influence sleep and wakefulness. Your body will be aware that daylight means you should be awake and alert, this can be any kind of light whether it is natural or artificial, and that darkness boosts your feeling of sleepiness.

So you have had a few hours sleep and woken up in the middle of the night, yes its horrible to think you’re losing that precious sleeping time but clock watching is the worst thing you can do that can even make you waste more sleep time! You can cause anxiety about sleeplessness by watching the time tick by throughout the middle of the night and this can also become a regular thing where you will find yourself awake at the same time every night, as your body will make routine of it!

How can we help?

Our 12 week health and wellbeing program covers various areas to benefit and improve your health and wellbeing, check out our health and wellbeing page for more information:

A keyway to improve your health and wellbeing is fitness, so why not join us for our full functional sessions, face to face or online! Check out our subscription options to see which best suits you:

For further information, why not have a look at these links:

Thrive Over Survive

Author: Performance To Summit Team – Dave Pickles & Fay Burrows 

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Customer Reviews

Performance To Summit

Customer Reviews

Paul - Sandbach

I have been doing these sessions with Performance To Summit and Dave Pickles for the last 3 years and cannot stress how much of a positive impact that these sessions have had on myself and family. Without a doubt the sessions are tough, but they are done in such a way that they are enjoyable and we look forward to them as a family. The sessions are all year round in all weathers,(rain, snow wind – all of them together) and during the winter in the dark, the true testament to me is that not only do my teenagers want to go regularly, without being pushed, but they along other teenagers within the group have been known to drag their reluctant parents to a session in the rain and dark in January, which is down to Dave, his motivational skills and the inspiration he gives us. The benefits we get from these sessions are not only physical, I can see how we have all grown in positive mental attitude, self-confidence and general wellbeing and I can see that in others who are part of the Performance To Summit family. I am not sure what I would do if these sessions ever stopped which was a massive concern for me once lockdown started, however, Dave launched the on line version which has been a fantastic success although I do still miss the face to face sessions and the interaction with the other Performance To Summit fitness family members.

Jackie - Tarvin

Communication, Professionalism, Quality

Thomas - Tarvin

Carol - Davenham

Dave is so supportive and encouraging even when he’s pushing you to improve.
I have been involved in his fitness sessions for many months now and they keep me strong and flexible and as a 60+ year old I find this extremely important
I highly recommend his sessions - you won’t regret it

Laura - Kingsmead

The sessions are hard, but fun (if that’s possible)? Dave’s endless positivity turns any event into a positive one. The sessions during lockdown have been great, not only in order to keep fit but also to keep connected with others. We laugh, we smile, we grimace, but we are all fitter and stronger as a result. Why not give it a go?

Laura - Northwich

I began my journey with Performance To Summit following a recommendation from a friend who said it may help me improve my fitness and strength and help to resolve a long standing problem with sciatic pain caused by a problem with my Piriformis muscle.
When I began, I was reasonably fit having exercised regularly throughout my life, however this pain was causing me problems and I was becoming frustrated by not being able to exercise as I would like. I informed Dave of my injury and the exercises I took part in were adapted where needed to help with this injury. Through attending regularly and developing correct form on the functional exercises given by Dave my injury improved, to the point of being pain free. This was a really positive outcome and I continued to regularly attend Dave’s sessions and my fitness and strength has improved greatly. Initially I could not do more than a few sit ups or press ups and I can now confidently and correctly complete many sets of these during a session.
At every session Dave asks if there are any injuries or restrictions and then the exercises and sessions are adapted as needed. This is always done in a positive, reassuring and motivating way, so you never feel like you cannot achieve. His positivity and enthusiasm are unmeasurable. I feel fitter and stronger than ever before.

Abi - Sandbach

When I first started attending the Performance To Summit fitness sessions, I had ruptured my ACL and was waiting for surgery. In the weeks prior to my operation, through the fitness sessions, Dave encouraged me to get my knee and hamstring as strong as possible. Following surgery, even before I could walk without crutches, Dave devised exercises I could do whilst sitting and using my crutches in novel ways to keep my upper body active and me challenged! Through every stage of my rehabilitation, Dave was full of encouragement and constantly adapting exercises as part of the session to keep me motivated and fully involved. Still being able to be part of the Performance To Summit team was a huge boost mentally; being outside with an amazing group of like-minded people is great for self-esteem. The support I received from Dave through Performance To Summit was invaluable to my recovery; he made me believe in myself that I would reach my ultimate goal of getting back on the hockey pitch. Even though it was a year from operation to achieving this, Dave was always positive, always encouraging, and always listened to how I was feeling and how hard he could push me without ever making me feel like it was too much. Without Dave’s constant encouragement and positivity, I know my rehabilitation would have been much harder - his drive drove me - it’s infectious!

Neil -Sandbach

I have had lower back pain for many years and suffer from occasional acute exacerbations which can severely limit my mobility. This can be very frustrating for someone who is very keen on sport and exercise! I have attended the fitness sessions run by Dave for a number of years and he has provided great help and support in managing this chronic condition. Dave is able to tailor his sessions to help with rehabilitation, recommending appropriate exercises to increase mobility and core strength. He also pays great attention to the psychological aspects of injury, providing constant encouragement and motivation, which is key to recovery.