SHELI McCoy is renowned for her physical fitness after making her name as Sabre, the mighty Gladiator.
But one of the key parts of her healthy lifestyle is also the most boring – sleep.
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Sheli has some great advice for improving your health.Credit: Michael Schofield, News Group Newspapers Ltd
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Getting good sleep is vital for wellbeing.Credit: Michael Schofield, News Group Newspapers Ltd
As a businesswoman, gym owner and fierce advocate for women’s health, she needs proper rest to make sure shes’s always on top of her game.
As part of her monthly health and wellbeing column with The Scottish Sun online, she’ll share her tips for staying fit and strong – no matter what life throws at you.
And in this edition, she explains why it’s 40 winks for the win.
In month one, I set a hydration challenge, last edition I set you a simple steps challenge – moving a little more each day. Loads of you joined in.
So, what’s next on our journey to living stronger, living longer? Something that often gets overlooked: sleep.
We talk a lot about food, water, and exercise, but your body’s ability to recover, recharge, and thrive depends massively on how well you sleep. Good sleep isn’t just about how many hours you get – it’s also about the quality of those hours.
Did you know that most adults need seven to nine hours of sleep a night for optimal health, but around one in three people fall short, including me sometimes too with the schedule I’m running.
Poor sleep has been linked to low energy, weight gain, poor focus, and even a weaker immune system. Luckily it’s actually an easy solution and a simple sleep routine can make a huge difference.
The Power of a Sleep Routine
Think of your sleep like training for a race – consistency is key. Going to bed and waking up at roughly the same time every day helps set your internal clock (called your circadian rhythm).
Telly star Sabre launches our monthly health and wellbeing column, sharing her hacks for staying fit & strong
That means your body starts to expect rest at certain times, making it easier to fall asleep and wake up refreshed.
Here are some simple ways to build your own sleep routine:
Set a bedtime window – aim to go to bed and wake up within the same 30–60 minutes daily.Create a wind-down ritual – read, stretch, or journal instead of scrolling on your phone.Keep your room cool, dark, and quiet – your bedroom should feel like a sleep sanctuary.Cut caffeine late in the day – coffee at 4pm can still affect your sleep at 10pm.
This Month’s Challenge
So here’s your goal, Sun readers – pick the level that suits you and commit to it for the next 30 days:
Beginner: Stick to a set bedtime 5 nights a week.Intermediate: Create a 15-minute wind-down routine before bed every night.Advanced: Do both – and aim for seven and eight hours of sleep consistently.
A Final Thought
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Getting healthier isn’t just about doing more – sometimes it’s about doing less, and doing it better. Sleep is your body’s natural reset button, and by prioritising it, you’ll find you have more energy, sharper focus, and better results in everything else you do.
I’ll keep guiding you through these small but powerful habit shifts. Remember, it’s not about perfection – it’s about stacking habits that build the life you want.