Sleep Foundation

Introduction to sleep

What is it?

The quality and quantity of sleep is important for metabolic health. Sleep is essential for repair, recovery, and restoration.

During refreshing sleep the body moves into a more relaxed state. The nervous system switches into repair and recovery mode, and maintenance processes happen in the brain.

Sleep plays a central role in the control of hormones and blood glucose.

There are sleep factors that can worsen metabolic health, and factors that can improve it.

Sleep factors that can worsen metabolic health


Alcohol can prevent sleep moving into a relaxed and restorative state.

Late screen time

Looking at a bright screen (mobile, computer, TV) in the run up to sleep time.

Late caffeine

Ingestion of caffeine later in the day.

Late eating

A large meal shortly before bedtime.

Late (intensive) exercise

Intensive exertion within 2 hours of bedtime.

Sleep factors that can improve metabolic health

Allow adequate time

Prioritising adequate time to sleep, approximately 7-9 hours.

Regular timing

Maintaining sleep time and wake up time at approximately the same timings every day.

Pre-bed wind-down

Becoming ready to sleep with a routine prior to bed.

Morning routine

A routine that supports the body clock with natural wake up and sleep timing.


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