What if we told you the secret to reaching your fitness goals lies in your beloved sheets?

Understandably, our ability to push our bodies at the gym or on the track is directly linked to how we spend our time in the sheets. And Australia, according to the latest stats, we’re falling abysmally short when it comes to allowing our bodies adequate rest time. 

According to Body+Soul’s Health of the Nation research, one of the biggest barriers to pursuing health and well-being is people’s difficulty maintaining a routine, with 51 per cent of Aussies revealing a lack of organisation and structure is ultimately undermining their motivation.

On top of this, 1 in 3 Aussies are not getting their recommended 7 to 9 hours per night. So many adults are falling short of this number, that our nation’s average hours of sleep per night has dropped down to 6.46 hours. 

Why is this a problem?

In short, poor sleep quality leads directly to poor performance during our waking hours. 65 per cent of people say a lack of quality sleep affects their performance at work throughout the day, with the number rising to 74 per cent for anyone belonging to Gen Z, Gen X and millennials. For 15 per cent of Aussies, this issue is a daily occurrence. 

“We live in a society that glamorises "the grind" and constantly tells us to keep pushing to achieve more and be better, and the same goes when it comes to exercise” says Laura Henshaw, co-founder of Kic.

“Diet culture has engrained in us that our aesthetic should be the pure purpose of movement, and with that, rest days become a ‘wasted moment’. But rest days are so important, they help you reduce the risk of strain or injury, while also optimising your progress.”

So, what are we doing about our nationwide sleep deficit? Despite this issue of inadequate sleep impacting most Aussies in one way or another, an alarmingly small number of people admit to doing anything about it. 

Only 29 per cent of people say they maintain a regular sleep schedule by going to bed and waking up at the same time. Of course, these stats are a reflection of our modern lifestyles, with common vices such as screen exposure, socialising, alcohol and caffeine all linked directly to poor sleep quality. 

But should we simply accept the fact that our late-night TikTok scrolling and office caffeine addiction are a fair trade-off for unsatisfactory shut-eye? Absolutely not, says Kic’s resident meditation and sleep expert, Meg James. 

Why sleep quality matters more than quantity

“Healthy, restorative sleep has more to do with the quality of your rest than the quantity of hours you're asleep,” says James. “When your mind is busy worrying about a problem, going over the details of your to-do list or anxiously anticipating a night of interrupted sleep with young children, which is particularly normal at bedtime without the usual distractions of the day present, it becomes difficult for the body to settle into the state of restfulness required to drift off to sleep.”

The sleep expert is a strong advocate for meditation when it comes to helping people improve their state of mind pre-slumber, “Meditations for sleep are specific, guided experiences that help you to not only let go of the happenings of your day but also invoke your body's natural sleep aid, the relaxation response. This helps to quiet the mind, calm the nervous system and settle the body in preparation for a truly restful night,” she says. 

Ways to increase our recovery, besides sleep

While it’s all well and good to say you’ll fix your sleep deficit with an early bedtime and a comfort mug of herbal tea, most of us know fixing our bad sleep habits isn't that straightforward. 

If getting a solid 7 to 9 hours of shut-eye a night just isn’t feasible for you (parents fo young children and needy pups, we’re looking at you) there are a few handy ways to give your body a well-deserved break throughout the day. 

“Listening to your body is so important, if you’re not feeling up to the HIIT workout you had planned, opt for a slow yoga flow or take yourself for a walk and tune into your favourite podcast. It’s all about finding a movement to match your mood,” says Henshaw. “Meditation is a perfect way to nourish your mind without movement. If you’re thinking, that’s not for me, trust me - give it a go! It doesn’t matter if your mind wanders, it’s only natural.”

“One of my favourite meditations in the Kic app is a 5-minute four-part breath. I find when I’m focusing on my breath it really helps to calm my monkey mind,” adds the co-founder. 

Luckily, as part of our Health of the Nation campaign, we’ve teamed up with the ultimate feel-good wellness community to offer you one month of free access to the Kic app. So whether you’re a meditation pro, or need a bit of help getting started, Kic’s library of guided sessions will help you find your flow. 

Get a free month of Kic!

Another way to prioritise rest is by setting firm boundaries to ensure you don't over-commit yourself on any given day, says Henshaw. 

“Find what genuinely fills your cup, whether that’s connection, alone time or getting out in nature/touching grass as the Gen Z’s say,” she says. “And remember that the way you restore your energy might look different to mine, and those around you. Tune inwards, focus on what makes you feel good, and make time for you.”

Above all, make sure you’re listening to your body and not ignoring any pain or discomfort, “For too long, I neglected my niggles and didn’t prioritise my health. I’d reschedule my physio appointments because something ‘popped up’ at work, but this year I’m prioritising my health, and putting me first. Because if you don’t have your health, nothing else matters,” she says. 

Remembering the four Rs after exercise

Replenish – Replenish your carbohydrates so you can replenish glycogen stores

Rehydrate – Guzzle down water! You need to replace fluids from sweat as that can really improve recovery and muscle soreness. 

Repair – Repair your muscles with protein. Make sure you’re consuming protein within the 1-1.5 hour window. 

Rest – Don’t underestimate how much your body needs rest. Sleep is important!