1. Why Sleep is Your Secret Weapon for Performance
READ Time - 3 minutes
The Conversation That Changed Everything
A few weeks ago, I had a conversation with a member who was struggling with energy.
He trains hard. He eats well. He takes all the right supplements. But by mid-afternoon, he’s wiped out.
"I don’t get it," he said. "I’m doing everything right."
Except he wasn’t.
He was sleeping 6 to 7 hours a night, thinking he could "power through" on caffeine and discipline.
Here’s the thing about people who try to outwork bad sleep: it never lasts.
I’ve spent over a decade helping people improve their health, and I’ve seen the same pattern over and over again. The most consistent high performers don’t just train and eat well. They master their sleep.
Why Most People Struggle With Sleep
I used to think sleep issues came down to discipline. But that’s not really the problem.
The real reason people don’t sleep well?
They don’t value it enough.
They see it as optional. A luxury. Something they can cut back on when life gets busy.
But the truth is, sleep is the foundation for everything else. I’ve seen firsthand how small changes to sleep habits can make a massive difference—not just in performance, but in how people feel day-to-day. Here in the club (our gym here in Queenstown), we see it every day—members who prioritise sleep recover faster, train better, and get more out of their workouts. You can have the best diet, training, and mindset in the world, but if you’re not sleeping well, you’re operating at half capacity.
The Sleep Hierarchy – Where Do You Fall?
In my experience coaching at OC Health Clubs, I’ve noticed people fall into three sleep categories:
The Sleep Optimisers – They track their sleep, wind down properly, and wake up feeling refreshed. They perform better, recover faster, and have fewer health issues.
The Sleep Survivors – They get by on 5-6 hours, relying on caffeine and willpower. They think they’re fine—until they hit a wall. Fatigue, brain fog, and stubborn weight gain creep in, and they wonder why they feel like they’re running on fumes.
The Sleep Ignorers – They burn the candle at both ends, convincing themselves they’ll "sleep when they’re dead." They don’t realise poor sleep is ageing them faster, wrecking their hormones, and quietly stealing their potential.
Which group do you fall into?
The Key to Long-Term Energy and Recovery
If you’ve been feeling run down, struggling with energy, or just not at your best, improving your sleep might be the missing piece.
High performers, whether they’re athletes, entrepreneurs, or gym members at OC Health Clubs in Queenstown, understand that better sleep equals better results.
Optimising sleep means:
Setting a consistent sleep schedule
Creating an evening wind-down routine
Managing stress and screen time
Tracking sleep just like you track your workouts
The Bottom Line
Your health, focus, and energy aren’t just about working harder. They’re about working smarter. And the smartest thing you can do for your body and mind?
Master your sleep.
Next time you’re tempted to stay up late, think about how much better you feel after a great night’s sleep. Investing in rest isn’t about doing more—it’s about feeling better and showing up as your best self.
Your future self already knows the answer.
Yours in Health,
Chaz Monaghan - Your Personal Trainer
Whenever you're ready, there are 2 ways I can help you:
Sleep Mastery Course (Online) – Learn the exact framework I use to help clients sleep better, recover faster, and perform at their peak.
Join OC Health Clubs in Queenstown (In Person) – Get expert advice first-hand and access courses for free.