As the colder months settle in across Aotearoa, ExerciseNZ is encouraging Kiwis to take stock of their winter wellness routines — with a special focus on a crucial yet often overlooked pillar of health: sleep.
New research from Uppsala University, published in Biomarker Research (April 2025), reveals that just three consecutive nights of restricted sleep (approximately 4.25 hours per night) can significantly alter blood biomarkers associated with cardiovascular disease — even in young, healthy individuals. Alarmingly, the study also found that regular physical activity does not offset these negative effects, making sleep more important than ever for those with fitness and wellbeing goals.
“As winter rolls in and we shift our routines indoors, we want to remind people that sleep isn’t a luxury — it’s a foundational part of health and recovery,” says Richard Beddie, CEO of ExerciseNZ. “Quality sleep might just be the secret weapon for smashing your fitness goals this winter.” While many Kiwis double down on exercise to combat seasonal lethargy, the combination of colder temperatures, darker days, and disrupted sleep patterns can actually hinder performance and recovery if not managed properly.
In fact, research published in the Journal of Functional Morphology and Kinesiology shows that sleep loss can impair muscle glycogen repletion, reduce time to exhaustion, and decrease strength and aerobic capacity — all of which can compromise training outcomes. The study underscores how sleep enhances performance, cognitive functioning, and outcomes across 1-rep max testing, endurance training, and high-intensity interval workouts.
The Science of Sleep and Exercise: Why Recovery Matters More in Winter
Restricted sleep increases levels of inflammation-related proteins in the blood, raising the risk for cardiovascular issues — even in fit, active people.
Sleep plays a key role in muscle repair, hormone regulation, and mental clarity — all essential to getting the most from your workouts.
A consistent sleep routine can reduce injury risk, support immunity during colder months, and enhance energy levels for winter training.
Top Tips for Winter Wellness:
Prioritise Consistency: Aim for 7–9 hours of sleep each night. Try going to bed and waking up at the same time daily, even on weekends.
Wind Down Naturally: Reduce screen time in the hour before bed. Try stretching, light reading, or mindfulness exercises instead.
Pair Exercise with Recovery: Listen to your body and allow for adequate rest between intense sessions.
This winter, instead of trying to “power through” with more training, ExerciseNZ challenges everyone to train smarter — by recognising the power of rest, especially as the mercury drops.
