By Simon Young, Owner of Monkey Bar Gym Vancouver Island

One of the most underrated characteristics of getting great results is sleep. Getting a good night’s rest can not only help you feel refreshed, energized, and ready to attack each day, but it will also enhance your results from training as well. Getting a full 8 hours of sleep each night will help you recover from each training session a little better. After all, most of our results come from how well our bodies can recover, so if you’re not sleeping well, you’re missing out on getting better results.

Building a business can really run you down sometimes. A continual effort is needed on a daily basis to ensure each business is successful and always getting better. In order for me to be able to do this, I have to have dedicated time for each task and a monster size to-do list at my fingertips.

One thing I’ve personally been working on this year has been improving my recovery strategies. In order to recover better, I’ve added omega 3 oil to my daily supplements, incorporated several breathing strategies to help rest and relaxation, and I’ve been mediating a handful of times each week. Those have all been great tools in helping me push through new levels in my training, and staying healthy throughout the process.

However, those strategies have nothing really to do with sleep. Here are some strategies to help improve the quality of your sleep:

Make sure you’re getting a minimum of 6 hours of sleep – Research has shown that getting less than 6 hours a night can be detrimental to your longevity in life. Not only will lack of this vital downtime help out with your longevity, it will also help you get better results from your training. Make getting those 40 winks a priority!

Buy Blackout Curtains – I’ve used blackout curtains for years and I love them. This was one easy way to improve the quality of my sleep. In order to get a good night’s sleep, we need to set the environment. I personally can’t think of a better environment. When it’s pitch black in my room, I sleep much better. End of story. Invest in some of these and you’ll see what I’m talking about. Also, these are vital if you ever want to nap.


Eliminate “Screen Time” 30-60 minutes before bed – I got this little tip from Coach Mike Robertson. After hearing this, I tried to incorporate this into my daily routine. Wow! It…. Was…Hard! Even though it was challenging, I’m pleased to say that I no longer fall asleep watching T.V. or working on my computer until I’m practically asleep. Instead, I’ve swapped the screen time out with goal setting, planning out my next day, and visualization of the results and dreams I desire. Instead of falling asleep watching television, try laying down, closing your eyes, and visualizing your goals and dreams as if they were already a reality. This can help your subconscious while sleeping and naturally starts helping you make better decisions day-by-day.

Use the Sleep Machine App – This is probably one of my favorite strategies I’ve done to improve my slumber. The Sleep Machine is an app for your smartphone that basically has a bunch of different noises that will play while sleeping. They have everything from crashing waves, rain, thunder, white noise, and countless other options. Adding the Sleep Machine app has improved the quality of my sleep without question. Try it out and I’m sure you’ll feel the same way.

Those are probably my best four tips to enhance the quality of your sleep. If you’re not getting the results you desire, try incorporating each and every one of these tips. None of this really costs that much, so make the small investments and improve your life by improving your sleep. Don’t take recovery lightly. Sleep and other recovery strategies are vital to operate at your peak performance. I hope these tips help you get a better nights sleep.


– Simon