At Southern Cross, we believe a great day starts with a great night’s sleep. When starting your training for Southern Cross Round the Bays, getting your rest right will be more vital than ever, especially as you prepare your body and mind for the big day. Neuropsychologist Dr Kris Fernando, Head of Service Delivery for Mental Health at Active+, shares evidence-based tips to help maximise your recovery, energy, and overall wellbeing.
Why sleep matters
Quality sleep isn’t just nice to have—it’s essential. It supports physical restoration, mental clarity, and emotional resilience. Not all sleep is the same. Spending enough time in deep sleep stages helps you wake feeling genuinely refreshed.
10 Practical Sleep Strategies for Your Training Programme
1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day (even on weekends) to help stabilise your internal body clock.
2. Build a soothing pre-sleep ritual
Treat yourself to a relaxing wind-down: read a book, enjoy a warm soak or shower, or try gentle breathing exercises to tell your body it’s bedtime.
3. Design a restful sleeping environment
Keep your bedroom cool, dark, and quiet. Your sleep sanctuary awaits.
4. Unplug before bed
Bright screens can disrupt melatonin production. Avoid devices for at least an hour before lights out.
5. Eat and drink wisely before sleep
Skip heavy meals, caffeine, and alcohol close to bedtime. If needed, opt for a light snack, but limit fluid intake to avoid late-night bathroom trips.
6. Move your body, but earlier in the day
Daily exercise supports better sleep but aim to finish your workouts several hours before bedtime.
7. Manage stress effectively
Calm your mind through meditation, progressive relaxation, or simple breathing techniques to reduce nighttime restlessness.
8. Limit naps
Short naps can help, but do avoid long or late-afternoon naps that interfere with nighttime rest.
9. Use natural light to your advantage
Get outside in daylight to reinforce your circadian rhythm. As evening approaches, dim the lights to prepare your body for sleep.
10. Seek support when needed
If improving your habits doesn’t help, consider talking to a healthcare provider or sleep specialist. Sometimes personalised guidance makes all the difference.
In summary
Sound sleep plays a central role in training smarter, recovering faster, and showing up with energy on race day. Embrace these strategies, listen to your body, and give yourself permission to recharge. Because when you rest well, you run better—waking refreshed, focused, and ready to make the most of your Southern Cross Round the Bays experience.
Active+ is a New Zealand owned interdisciplinary rehabilitation supplier. Active+ has proudly been part of the Southern Cross Healthcare network since 2018, becoming a subsidiary of Southern Cross Healthcare in 2024.
