'I'm a sleep expert and this is the exact time you should be getting to bed'

An expert has revealed the exact hours you should sleep to get the most benefits. Steven Dick, co-founder of The Fitness Group, has said as fitness becomes a priority for many, understanding its connection with a good night's rest is “crucial”.

He explained how research shows that regular moderate-intensity exercise can significantly improve sleep quality and reduce the time it takes to fall asleep. However, many adults globally still don't meet recommended physical activity levels, highlighting the need for an effective approach to health that integrates both fitness and sleep habits.

The personal trainer has shared with the ECHO the best time your head should be hitting the pillow and some fitness-focused strategies for achieving better sleep.

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He said: “Adults should aim to sleep between 10pm and 11pm, getting seven to nine hours of rest. This schedule aligns with natural circadian rhythms, optimizing recovery and hormonal balance for better fitness results.

“Sleep is just as crucial as your workout routine. Quality sleep enhances muscle recovery, regulates hormones vital for metabolism and muscle growth, and improves mental focus for better performance.

“By giving equal importance to sleep and workouts, you're setting yourself up for sustained progress and overall well-being. This balanced approach accelerates results and promotes long-term health, reducing the risk of burnout and injury.

“Remember, your body doesn't change primarily from fitness – it transforms during rest. Treat your sleep as seriously as how you treat your health. This approach will lead to sustained progress, faster recovery, and overall well-being that extends far beyond your fitness goals."

To help you reach the ideal sleep time, here are Steven’s simple fitness routines you can incorporate into your evening:

Evening Exercise

For those who prefer night-time workouts, finish exercising at least 1-2 hours before bed. This allows endorphin levels and body temperature to normalize, promoting easier sleep onset.

Night-time Yoga and Stretches

Incorporate gentle yoga or basic stretches 30-60 minutes before bedtime. Try simple moves like the child's pose, leg raises, or neck rotations. These activities reduce muscle tension, improve blood flow, and prepare your body for restorative sleep, enhancing recovery.

Evening Cardio or Aerobic Exercise

Light cardio or aerobic exercises like brisk walking or swimming can be beneficial when done 2-3 hours before bed. These activities help burn calories, promote better sleep, and improve overall cardiovascular health, contributing to your fitness goals.

Pre-Sleep Routine

Set aside an hour before your target sleep time for relaxation. Turn off bright lights and screens, opt for red or amber lighting, and create a cool, quiet, and comfortable sleeping environment to signal your body it's time to rest.

Daytime Habits for Night-time Success

Limit daytime naps to 20-30 minutes in the early afternoon. Regular daytime exercise can improve sleep quality, but timing is crucial to avoid disrupting your night-time routine.

Research published in the European Heart Journal involving 88,000 volunteers suggests that synchronizing sleep with our internal body clock may reduce the risk of heart attacks and strokes.