In the age of wearable wellness, the real edge isn’t in pushing harder — it’s in recovering smarter. Thanks to innovative tools like WHOOP, we now have access to game-changing data that’s giving us a clearer picture of what it takes to optimise both fitness and longevity — and sleep is at the heart of it.
Two new studies led by Monash University, in collaboration with Harvard and WHOOP, have spotlighted the powerful connection between sleep timing, recovery and next-day performance. It turns out, when and how well we sleep may matter more than what we do in the gym.
The first study, published in April, revealed that exercising within four hours of bedtime significantly impacts sleep quality. Participants who trained too close to lights-out experienced delayed sleep onset, reduced deep sleep, elevated resting heart rates and lower heart rate variability — all signs that the body was still in ‘fight’ mode when it should have been recovering.
In contrast, a second Monash-led study, published in PNAS, analysed over six million nights of WHOOP data and found that earlier bedtimes — even with the same amount of sleep — were associated with up to 30 more minutes of moderate-to-vigorous activity the following day. Oversleeping by three to four hours? That actually led to a 30% decrease in movement the next day.
These aren’t elite athletes we’re talking about. The findings held true across everyday users as well — proving that recovery isn’t just about what you don’t do, it’s about what you set up the night before.
Why It Matters for Women
Women are juggling more than ever — from hormonal cycles and family responsibilities to work deadlines and mental load. Add in the pressure to stay active and well, and it’s no wonder sleep often gets pushed to the bottom of the list. But this research clearly shows: if you want to show up better — in work, workouts and life — your recovery window is your power zone.
As someone who’s recovered from burnout and mould-related illness, I’ve learned that high performance isn’t about doing more — it’s about doing smarter. These findings align closely with what I teach in my biohacking workshops: Helping us work with our biology, not against it.
Practical Biohacks for Better Sleep-Driven Performance
- Move earlier in the day. Aim to finish workouts at least 4 hours before bed.
- Set a wind-down window. Use red light, breathwork or stretching to calm your nervous system.
- Embrace consistent sleep-wake cycles. Your circadian rhythm thrives on routine.
- Track recovery metrics. Tools like WHOOP help you learn your body’s unique patterns.
- Get morning sunlight. It’s one of the most overlooked (and free) ways to regulate your internal clock.
My Personal Routine
I treat sleep as my most important meeting of the day. I’m in bed by 9:30pm, I avoid screens at night, and I use red-light therapy to signal my body to unwind. I track my heart rate variability (HRV), respiratory rate and sleep stages — not to chase perfection, but to stay informed.
In a culture obsessed with optimisation, wearable tech is finally showing us that rest isn’t laziness — it’s strategy. And now, thanks to large-scale data, we can finally measure what recovery looks like, and how it shapes performance.
So the next time you’re tempted to hit the gym at 9pm, ask yourself: what does your wearable say about how you’ll feel tomorrow?
Because peak performance isn’t earned in the gym. It starts the night before.
Camilla is Australia’s leading female biohacker, she founded The Wellness Coach 11 years ago and her new brand Biohackme launched last year. She is a regular guest expert on Sunrise TV talking about Biohacking, she writes for Daily Mail, Women’s health and other publications. Camilla is passionate about preventative and personalised health, helping people supercharge their lives, one biohack at a time. Follow her Instagram at on@biohackmecoach, download her free biohacking guide on www.biohackme.com.au, or check out her book Biohack Me: The Practical Guide to Everyday Biohacks Anyone Can Use to Optimise Their Health and Longevity
