Sleep Matters
Why Rest Is Essential for Performance, Recovery and Resilience
Sleep isn’t a luxury. It’s a biological necessity - yet for many people it’s the first thing sacrificed when life gets busy, demanding or overwhelming. At Moco Coaching, we work with business leaders, new parents and individuals returning to work after serious illness, and one thing is clear: when sleep suffers, everything suffers.
Whether you’re navigating night feeds, recovery from cancer treatment or the mental load of returning to work, sleep isn’t just about feeling rested - it’s about functioning, healing and coping.
Why Do We Need Sleep?
Sleep is when the body and brain do their most important work.
During sleep, we:
Repair tissues and support immune function
Regulate hormones, metabolism and appetite
Process emotions and consolidate memory
Restore cognitive function, focus and decision-making
The NHS recommends 7–9 hours of sleep per night for adults, yet in the UK almost 1 in 5 adults regularly don’t get enough sleep (Mental Health UK). Chronic sleep deprivation is linked to increased risk of heart disease, diabetes, depression and weakened immunity.
For people recovering from cancer treatment, sleep plays an even more critical role. Healing, immune recovery and emotional resilience are all strongly influenced by sleep quality. For new parents, fragmented sleep is unavoidable - but how we support the nervous system still matters.
What Happens When We Don’t Sleep?
We often normalise exhaustion - but the effects of poor sleep are far-reaching:
Reduced concentration, memory and problem-solving
Heightened stress, anxiety and emotional reactivity
Increased risk of illness and slower recovery
Lower resilience at work and at home
According to The Sleep Charity UK, ongoing sleep deprivation can impair reaction time similarly to alcohol intoxication - yet many people are expected to perform at full capacity regardless.
For people returning to work after cancer treatment, lack of sleep can compound fatigue, brain fog (“chemo brain”) and anxiety about performance. For new parents, it can affect mood, patience, mental health and confidence.
Sleep in Different Life Seasons
New Parents
Sleep deprivation is part of early parenthood - but it doesn’t mean sleep should be ignored. The goal isn’t perfect sleep, it’s protecting recovery where possible. Small improvements in routine, environment and mindset can significantly reduce overwhelm.
Returning to Work After Cancer
Sleep is a cornerstone of recovery. During treatment, sleep is often disrupted by medication, anxiety and physical discomfort. Returning to work without rebuilding sleep can leave people feeling depleted, emotionally fragile and cognitively stretched.
This is not weakness - it’s biology.
Evening Habits That Support Better Sleep
Good sleep starts before your head hits the pillow.
Wind Down (Even If You’re Time-Poor)
You don’t need a perfect bedtime routine. A 10-minute wind-down is enough:
Gentle stretching
Slow breathing
Reading (not on your phone)
A warm shower or bath
Consistency matters more than duration.
Reduce Stimulation
Avoid screens 30–60 minutes before bed where possible
Dim lights in the evening to support melatonin production
Avoid emotionally charged conversations or content late at night
Supplements and Substances to Avoid Before Bed
Some common substances can disrupt sleep if taken too late:
Caffeine: Avoid 4–6 hours before bed
Alcohol: Can help you fall asleep but fragments sleep later
Nicotine: A stimulant that disrupts sleep cycles
Vitamin B12: Best taken earlier in the day
Some multivitamins: Can be overly stimulating at night
Magnesium may support relaxation for some people, but supplements - including melatonin - should always be discussed with a healthcare professional, especially during recovery from illness.
Getting the Best Sleep When You’re Time-Poor
When time is limited, sleep advice needs to be realistic.
1. Prioritise Sleep Quality
If you can’t get more hours, improve the ones you have:
Dark, cool, quiet room
Eye mask or blackout curtains
White noise if needed
Even small changes can increase deep sleep.
2. Put Your Phone to Bed Early
Scrolling keeps the brain alert. If you can’t avoid it entirely:
Use night mode
Lower brightness
Avoid stressful content
Falling asleep faster matters when sleep windows are small.
3. Download Your Thoughts
Racing thoughts are a major sleep blocker.
Write tomorrow’s tasks or worries down
Tell your brain you’ve “parked” them
This is especially helpful for people returning to work or managing health anxiety.
4. Nap With Intention
Keep naps to 20–30 minutes
Aim for earlier in the day
Use naps to restore energy, not replace night sleep
5. Let Go of Perfect Sleep
Trying too hard to sleep can backfire.
Avoid clock-watching
Focus on rest, not forcing sleep
Be kind to yourself - rest still counts
A Moco Coaching Perspective
Sleep isn’t about discipline - it’s about support.
When life is demanding, sleep becomes a foundation for:
Emotional regulation
Sustainable performance
Recovery and resilience
You don’t need to do everything. You just need to do a few things consistently, with compassion for the season of life you’re in.
Final Thought
Sleep isn’t downtime - it’s recovery time.
Whether you’re caring for a newborn, rebuilding after cancer treatment or trying to show up fully at work, better sleep helps you meet life with more clarity, patience and strength.
At Moco Coaching, we believe performance doesn’t start with pushing harder - it starts with resting well.