“The shorter you sleep, the shorter your life.”

Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite and libido. The bottom line is that without sleep, we cannot function like we are supposed to.

Lack of sleep is a real epidemic. In the past, when the sun went down, we started to wind down and go to bed. This is in line with the natural circadian rhythm. Humans, just like most living organisms, have various biological rhythms. Circadian rhythms, often referred to as our biological clock, control daily processes like body temperature, alertness, and hormone secretion as well as sleep timing. Due to our modern technology driven lifestyle, we have artificial (blue) light that disrupts these natural rhythms. We read e-mails, watch TV, use our smartphones and “interact” on social media and often just before we go to bed, or even worse, while we are lying in bed.

Different people require different amounts of sleep to optimise their health, however a good tip is to aim for 7-8 hours of good quality sleep every night. You should wake up feeling refreshed.

Sleeping solidly 7 to 8 hours every night is essential for the body to recover from each day’s activities. Great sleep is also important for fitness. It’s essential for proper recovery from exercise, which is just as important as the workout itself.

Sleep is the LAST thing you should be skimping on. If you are going to ignore any of the 4 pillars of health (Breathe, Move, Nourish, Sleep), make sleep your last choice to ignore. Those experiencing sleep deficiency are also more likely to suffer from chronic diseases such as hypertension, diabetes, depression and obesity, along with cancer, increased mortality and reduced quality of life.

Nothing will break you faster than inadequate or low quality sleep! Sleep is the ONLY time when you are making sustainable improvements to your body or you brain.

Watch this video: https://zenfit.co.za/reference-material/#sleep

Sleep Tips


We, June and I, are all about simplicity. Less is more…. So our aim, with our coaching and all that we passionately pursue in our private life as well, is based on the 80/20 principle. We want to get enough sleep so you can feel like a brand new you when you wake up in the morning, so here are the tips we feel will give you the biggest bang for your buck as far as sleep is concerned:


  • Go to bed about the same time each night and rise about the same time each morning.
  • Eliminate noises, electronics, and lights in the bedroom.
  • Have a healthy, comfortable bed with natural bedding.
  • Keep the room a bit cooler with adequate humidity.
  • Avoid watching TV or using electronic devices like smart phones at least an hour before bedtime.
  • Keep alcohol intake moderate, and avoid having any at least two hours before bed.
  • Avoid drinking caffeine after 12 or 1pm in the afternoon.
  • Do your evening reading on a couch or chair in another room.
  • Try and expose yourself to sunlight first thing in the morning. Even if it is overcast, natural light can help reinforce the body’s natural sleep/wake cycle.