The Importance of Sleep for Wellbeing, Recovery & Performance: How to Create a Pre-Bed Routine That Works for You
Updated: Sep 2
Image credit: Naiko, Deep Creek
Written By Annabelle Redden
Performance Nutritionist | Exercise Scientist | Lifestyle Wellness Retreat Host
B.Ex.S., B.Nut.Food Sci.
We often talk about nutrition, exercise and stress management when it comes to feeling and performing at our best — but sleep is one of the foundations that ties all of these together.
Sleep isn't simply “rest”. It's when your body and brain have an opportunity to recover, repair, reset and adapt.
For athletes, sleep supports physical recovery, training adaptation, reaction time, decision-making and performance. Research in competitive athletes suggests that sleep can be particularly important for areas such as speed, technical skill and tactical decision-making, but sleep is just as important outside of sport.
Sleep plays an important role in concentration, attention, memory, mood, cognitive function, immune function and hormonal regulation — all of which influence how we feel, think and perform throughout the day.
So if you're constantly feeling tired, struggling to concentrate, lacking energy in your workouts or finding yourself more irritable than usual, your sleep is one of the first foundations to consider.
Sleep quantity, quality AND timing all matter.
It’s not just about how many hours you spend in bed. When we think about sleep, we want to consider both quantity and quality.
Sleep quantity refers to how much sleep you're getting, while sleep quality considers aspects like how easily you fall asleep, how often you wake during the night and how restorative your sleep feels.
Sleep isn't one uniform state — it cycles through different stages, including light sleep, deep sleep and REM sleep, each playing an important role in physical restoration, memory, learning and emotional processing.
You can spend eight hours in bed, but if you're waking frequently or struggling to fall asleep, your sleep may not be as restorative as a night of consistent, good-quality sleep. The relationship between sleep and health goes beyond simply getting “enough”.
Both short and long sleep durations, as well as irregular sleep patterns, have been associated with higher cardiometabolic risk and mortality, while sleep regularity is increasingly being recognised as an important part of healthy sleep. In other words, optimising sleep duration, quality and timing is foundational for health and performance!
Australia's updated 2026 24-hour movement guidelines recommend 7–9 hours of good-quality sleep for adults aged 18–64, alongside consistent bed and wake times. This is also consistent with guidance from Australia's Sleep Health Foundation, which highlights the importance of getting enough sleep to feel refreshed and function at your best the following day. So remember, it's not just about how many hours you're getting - sleep quality, regularity and timing matter too.
This is why sleep is a foundational pillar of the La maréa philosophy. At La maréa, we believe true wellbeing comes from finding balance between movement and intentional rest — knowing when to challenge yourself and when to slow down, restore and recover.
This is where creating a consistent pre-bed sleep routine can be helpful. Creating a period of calm and reducing stimulation before bed may help you transition into sleep more easily and create the conditions for both adequate sleep duration and better-quality sleep. What might surprise you, your sleep routine actually starts before you get into bed!
How to create a pre-bed routine that works for you
1. Don't forget about your daytime habits
Good sleep starts when you wake up! Sleep isn't just about what happens at night. One of the strongest environmental signals for your body's internal clock, or circadian rhythm, is natural light.
Getting outside and exposed to natural light during the day — particularly earlier in the day — can help reinforce your sleep–wake rhythm. At the same time, reducing bright light and stimulation as you approach bedtime can help your body transition towards sleep.
So think: Daylight during the day → darkness at night. Then even better, pair that morning light with some movement. A morning walk in nature is a simple way to support your circadian rhythm while also building movement into your day.
Don't forget about your eating patterns.
Your eating patterns may also provide cues to your body's circadian rhythm. The emerging field of chrononutrition is exploring how the timing of meals interacts with our internal body clock, metabolism and sleep. Some research has found associations between later meal timing and poorer sleep quality, although this area of research is still emerging.
My tip: Aim for relatively regular eating patterns throughout the day, eat a balanced breakfast and avoid very large meals immediately before bed — particularly if you find they affect your comfort or sleep.
2. Give yourself enough time to sleep — and keep it consistent
Before worrying about supplements, sleep trackers or the perfect bedtime routine, ask yourself: Am I actually giving myself enough time to sleep?
If you need to wake at 6am, think backwards from when you need to be asleep — rather than simply deciding what time you should get into bed.
Consistency matters too. Research suggests that later and more variable sleep timing is generally associated with less favourable health outcomes, although note there isn't a precise “perfect” bedtime or acceptable amount of variation for everyone.
My tip: Aim for consistency most of the week rather than perfection every night.
3. Create a wind-down period that works for you
Rather than going straight from work, emails, exercise or scrolling into bed, give yourself 30–60 minutes to transition into sleep. Your routine doesn't need to be complicated. I encourage you to build one that works for you as an individual. You may like to try:
dimming the lights
having a warm shower or bath
reading
drinking a warm herbal tea
gentle stretching whilst listening to calming music
using a sleep spray or lavender balm as part of your wind-down ritual
journalling or a “brain dump”
meditation
putting your phone away
The goal isn't another list of things you have to do. It's about creating a predictable cue that your day is coming to an end. There isn't one universally perfect sleep routine. The strategies that help can vary from person to person, which is why I encourage you to build a routine around what actually helps you personally wind down and sleep well.
4. Give your brain somewhere to put tomorrow's thoughts
Ever get into bed and suddenly remember everything you need to do tomorrow?
Work tomorrow. The email you forgot to send. The conversation you're replaying. The growing to-do list.
If your mind tends to become busiest the moment your head hits the pillow, try a simple “brain dump” before bed. Write down what you need to remember for tomorrow, then give yourself permission to leave it there. A small study found that writing a specific to-do list before bed may help people fall asleep more quickly — a simple strategy if your mind tends to feel busy at night.
Your bedtime routine isn't just about relaxing your body — it's about helping your brain transition out of the demands of the day, too.
5. Make your bedroom a sleep-friendly environment
Think dark, cool, quiet and comfortable.
Light is an important signal for our circadian rhythm, so reducing bright light exposure in the evening and keeping your bedroom dark can help support your natural sleep–wake cycle.
This is where a Canningvale silk eye mask can be such a simple addition to your pre-bed routine. A good quality eye mask can help block unwanted light and, for many people, become part of the sensory ritual of getting ready for sleep.
Research into eye masks has shown potential benefits for sleep, so creating a dark, comfortable sleep environment absolutely makes sense. And there is something lovely about turning a functional part of your sleep routine into a small moment of luxury.
I certainly enjoy — and I know my retreat guests do too! — adding this small luxury moment into my sleep routine. This is why we love including these eye masks in our La maréa luxury gift bags.
6. Think about your evening nutrition
You don't need a special “sleep diet”, but nutrition can play a role in your overall sleep routine. Don't go to bed overly hungry.
If you're genuinely hungry, have a small snack rather than trying to push through it.
Some simple options include:
Greek yoghurt + berries
banana + nut butter
Rolled oats + milk + kiwi
wholegrain toast + cottage cheese
tart cherry smoothie
Interestingly, there are a few foods that have attracted some sleep research.
Kiwi fruit
A small clinical study found that consuming two kiwifruit before bed for four weeks improved sleep onset, total sleep time, sleep efficiency and some measures of sleep quality in adults with self-reported sleep problems.
The evidence is still limited, so I'd view kiwi as a nutritious food that may support sleep, rather than a magic sleep remedy. But try adding kiwi to your pre-bed snack — it's also a great addition for fibre, so a win-win in my eyes!
Tart cherry
Tart cherries naturally contain melatonin and anthocyanins and have been studied for both sleep and exercise recovery.
A 2025 systematic review found that tart cherry consumption may improve some measures of sleep, although the research is still limited and studies have varied in the doses and products used.
My tip: If you'd like to try it, have around 30 mL of tart cherry concentrate diluted in water in the evening or before bed. You could also add it to a smoothie or sparkling water as part of your wind-down routine.
Tart cherry has also been studied for exercise recovery, with research suggesting it may support some aspects of recovery following strenuous exercise.
It's not essential for good sleep or recovery, but it can be a simple addition to your evening routine alongside the foundations that matter most — a balanced, Mediterranean-style diet rich in whole foods and plant foods, overall adequate sleep and good recovery habits.
7. Watch your caffeine timing
This is one of the biggest nutrition-related sleep considerations.
Caffeine doesn't only come from coffee — think matcha, tea, energy drinks, pre-workout, cola and chocolate, too.
Caffeine has an average half-life of around 5 hours, meaning it can take roughly five hours for your body to clear half of the caffeine you've consumed — although this varies considerably between people. So that 3pm coffee can still be hanging around at bedtime! A systematic review and meta-analysis found that caffeine reduced total sleep time by around 45 minutes on average, as well as reducing sleep efficiency and deep sleep.
My tip: If you're struggling with sleep, experiment with moving your caffeine cut-off earlier in the day. For some people, this might mean finishing their last coffee around 12pm.
Note — individual sensitivity varies when it comes to caffeine.
8. Be mindful of alcohol
A glass of wine might make you feel relaxed or sleepy initially, but that doesn't necessarily mean you're getting better sleep.
A 2025 systematic review and meta-analysis found that even relatively low doses of alcohol can disrupt aspects of sleep architecture, including reducing REM sleep.
If you're prioritising recovery and restorative sleep, consider keeping alcohol away from your bedtime routine — particularly if you notice you wake during the night or don't feel refreshed in the morning.
9. Don't aim for perfection
Perhaps my biggest tip: Your pre-bed routine should support your life — not become another thing to stress about. You don't need a 15-step routine or expensive supplements.
Start with the basics: Enough quality sleep → consistent sleep timing → daylight during the day → supportive nutrition → a calming pre-bed wind-down → a dark, comfortable bedroom → less caffeine and alcohol late in the day.
Then build a routine that actually feels enjoyable and sustainable for you. Maybe that's a shower, skincare, a cup of tea, ten minutes of reading and slipping on your Canningvale silk eye mask. Or maybe it's stretching, journalling and getting into bed early.
There is no perfect universal routine. The best pre-bed routine is the one that helps you consistently slow down, switch off and get the sleep your brain and body needs.
When it comes to wellbeing, recovery and performance, sleep isn't a luxury — it's a foundation.
When it's time to look beyond your bedtime routine
If you're consistently struggling to fall asleep, waking frequently, waking unrefreshed or experiencing significant daytime sleepiness despite giving yourself enough opportunity to sleep — particularly if you've already established a consistent sleep routine — it may be time to look a little deeper.
Persistent sleep problems can have many causes, including insomnia and sleep apnoea. If sleep is consistently affecting your wellbeing, mood, productivity or performance, speak with your GP or a qualified sleep professional.
Final thoughts...
Ultimately, optimising your sleep duration, quality and timing is foundational for your health, wellbeing and performance. Quality sleep gives your mind and body the opportunity to recover, repair, reset and adapt — helping you perform at your best in exercise, work and everyday life.
So, create a pre-bed routine that works for you, focus on the foundations and remember: sleep isn't a luxury — it's a foundation for a healthy, happy and long life!
References
Sleep, health & performance
Australian Government Department of Health, Disability and Ageing. Australian 24-hour movement guidelines for adults (18–64 years) and older adults (65+ years). 2026.
Sleep Health Foundation. How much sleep do you really need? 2024.
Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010;33(5):585–592.
Cappuccio FP, Cooper D, D'Elia L, Strazzullo P, Miller MA. Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. European Heart Journal. 2011;32(12):1484–1492.
Chaput JP, Dutil C, Sampasa-Kanyinga H. Sleeping hours: what is the ideal number and how does age impact this? Nature and Science of Sleep. 2018.
Kirschen GW, Jones JJ, Hale L. The impact of sleep duration on performance among competitive athletes: a systematic literature review. Clinical Journal of Sport Medicine. 2020;30(5):503–512.
Chaput JP, Dutil C, Featherstone R, et al. Sleep timing, sleep consistency, and health in adults: a systematic review. Applied Physiology, Nutrition, and Metabolism. 2020;45:S232–S247.
Kalkanis A, Lenkens D, Steiropoulos P, Testelmans D. Sleep regularity as an important component of sleep hygiene: a systematic review. Sleep Medicine Reviews. 2025;84:102203.
Sleep routine, circadian rhythm & environment
Sleep Health Foundation. Sleep Hygiene: Good Sleep Habits. 2024.
De Pasquale C, El Kazzi M, Sutherland K, et al. Sleep hygiene – What do we mean? A bibliographic review. Sleep Medicine Reviews. 2024;75:101930.
Haghayegh S, Khoshnevis S, Smolensky MH, Diller KR, Castriotta RJ. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2019;46:124–135.
Scullin MK, Krueger D. To-do lists promote sleep. Journal of Experimental Psychology: Applied. 2018;24(1):1–11.
Afshari A, et al. The efficacy of eye masks and earplugs interventions for sleep promotion in critically ill patients: a systematic review and meta-analysis. Frontiers in Psychiatry. 2021;12:791342.
Nutrition & sleep
Arab A, Lempesis IG, et al. Sleep and the Mediterranean diet: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;80:102071.
Saidi O, Rochette E, Dambel L, St-Onge MP, Duché P. Chrono-nutrition and sleep: lessons from the temporal feature of eating patterns in human studies – a systematic scoping review. Sleep Medicine Reviews. 2024;76:101953.
Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition. 2011;20(2):169–174.
Barforoush F, et al. The effect of tart cherry on sleep quality and sleep disorders: a systematic review. Food Science & Nutrition. 2025;13(9).
Gardiner C, et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis. Sleep Medicine Reviews. 2023.
Gardiner C, et al. The effect of alcohol on subsequent sleep in healthy adults: a systematic review and meta-analysis. Sleep Medicine Reviews. 2025;80:102030.
Rackard G, Madigan SM, Connolly J, Keaver L, Ryan L, Doherty R. Nutrition strategies to promote sleep in elite athletes: a scoping review. Sports. 2025;13(10):342.
Australian clinical guidance
Sweetman A, Putland S, Meaklim H, et al. Management of adult insomnia in Australia: a joint position statement of the Australasian Sleep Association, Sleep Health Foundation, Royal Australian College of General Practitioners, Australian Psychological Society, Pharmaceutical Society of Australia, and Australian Primary Health Care Nurses Association. SLEEP Advances. 2026.
About the Author
Annabelle Redden is a Performance Nutritionist, Exercise Scientist, Lifestyle Wellness Retreat Host, and founder of La maréa and AB Performance Nutrition. Her work brings together evidence-based nutrition, movement and lifestyle wellbeing to support health, recovery and performance.
