Sleep like an Olympian: Introducing the 5-Step Sleep MOT from Sleep Expert

Dreams, the sponsor and Official Sleep Partner of Team GB and ParalympicsGB, is proud to announce its partnership with Dr Luke Gupta, Performance Innovation Consultant, Olympian Sleep Expert and Circadian Scientist at the UK Sports Institute (UKSI). Renowned for his innovative work with elite athletes, Luke brings unparalleled expertise to the realm of sleep optimisation, supporting athletes as they gear up for the Paris 2024 Olympic Games.

As the seasons shift, anticipate potential sleep disruptions and prepare yourself for a seamless transition with Luke Gupta’s 5-Step Sleep MOT guide. Inspired by his impactful work with Olympians, this Sleep MOT provides practical guidance and advice, empowering you to transform your sleep for a healthier, more energised year ahead.

Whether you’re a busy professional, a dedicated athlete, or simply craving a better night’s sleep, Luke’s MOT offers actionable steps to transform your nightly routine. Inspired by his work with professional athletes, follow his step-by-step guide to elevate your sleep quality this year:

Step 1: Define Your Own ‘Good’ Sleep

“Take a moment to reflect on your recent sleep experiences and identify any emerging patterns in the last few weeks. Look at the factors you think might be positively or negatively affecting your sleep, considering things such as bedtime routines, environment, and stressors. Without overthinking, note down what quality sleep means to you, avoiding comparisons to idealised standards to set realistic expectations.”

Step 2: Uncover Sleep Vulnerabilities

“Think about the last few nights, noting any patterns and triggers affecting your sleep quality. Consider maintaining a sleep journal to help you monitor nightly routines, including bedtime habits, environment, and stress levels. Note recurring disturbances like caffeine intake and consider emotional factors such as anxiety or mood changes. By pinpointing patterns and triggers, you can then develop strategies to address these vulnerabilities and improve your sleep quality.”

Step 3: Connect Sleep to Your Day

Consider last night’s sleep and the activities of the previous day. Note down any key learnings to help you identify scenarios impacting your sleep vulnerability and understand coping strategies. This holistic approach aids in navigating disruptions and recognising the various roles of sleep. Ultimately, it boosts confidence in your ability to self-manage sleep.”

Step 4: Embrace the Dimensions of Sleep

“Recognise that sleep is multi-dimensional, extending beyond mere quality and quantity. Factors such as duration, regularity, timing, and satisfaction all contribute to overall sleep health. Avoid prioritising one over the other – sleeping well for 3 hours doesn’t necessarily mean healthy sleep, nor does sleeping for 10 hours if you wake up feeling unrefreshed. Embracing its multi-dimensional nature offers a broader understanding, empowering effective self-management of sleep, especially during stressful or challenging times.”

Step 5: Create Your Ideal Sleep Space

“It’s important to acknowledge the personal nature of sleep environments – there is no single ‘perfect’ sleep environment for all. Assess your sleep space for familiarity, calmness, comfort, safety, lighting, noise control and temperature regulation. Tailoring your sleep environment to your needs is key for ensuring a restful night’s sleep.”

By following Luke Gupta’s 5-Step Sleep MOT guide, individuals can take proactive steps to improve their sleep quality and overall wellbeing. Whether you’re looking to boost energy levels, enhance cognitive function, or simply wake up feeling more refreshed each morning, Luke’s MOT provides a roadmap to achieving your sleep goals.

For more sleep-related tips and expert advice to help you get a good night’s sleep, check out Dreams Sleep Matters Club: For further information on Dreams’ Official Sleep range in partnership with Team GB visit:

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