“Sleep is not a luxury. It is where the body adapts, rebuilds and ultimately performs at its best.”
Sleep is often treated as the final piece of the puzzle. Something to optimise once training and nutrition are in place. But at the highest level of performance, it is not an afterthought. It is the foundation.
For Sarah Lindsay, that understanding was shaped early. A three-time Olympian, European gold medallist, two-time world silver medallist and ten-time British speed skating champion, her career was built on discipline, precision and recovery as much as performance itself. Today, as the founder of ROAR Fitness in Dubai, she brings that same mindset to a new generation, training high-profile clients including Ellie Goulding, Nick Grimshaw and Mel B, with a focus not just on intensity, but longevity.
Her approach is clear. Training alone is not enough. Without proper recovery and particularly sleep, the body cannot adapt, rebuild or perform at its peak. In this conversation, she explains why sleep should be treated not as a luxury, but as a strategy.
Quick Overview
- Sleep is a core driver of performance, not an afterthought.
- Without it, strength, fat loss and energy regulation suffer.
- More training is not better, recovery is where progress happens.
- Environment matters, from mattress support to temperature.
At Olympic level, how structured was your sleep compared to training and nutrition?
It was extremely regimented. I was obsessed with getting eight hours for recovery, which has never been easy for me, even when I’ve been exhausted. I’d be in bed by 9:30pm. Any later and I’d feel quite stressed, which isn’t helpful when you’re trying to switch off. We also did a lot of sleep monitoring with the Olympic Medical Association over the years.
What do you see at ROAR when clients train hard but neglect recovery?
It affects results, you simply won’t build muscle without proper sleep. Lack of sleep also plays havoc with hormones, energy levels and appetite regulation.
How do you coach clients at Club ROAR to balance intensity with proper recovery?
We only train clients 3-4 times per week. I don’t believe more is better at all. You need rest to adapt and if you train every day you’ll be too fatigued to lift to your full potential.
How does deep sleep affect strength gains, body composition and long-term performance?
We need quality sleep for optimal growth hormone production, which helps build muscle and reduce body fat. The more muscle we have, the higher our metabolism, meaning our BMR increases and we can eat more without gaining body fat.
High-achieving people often struggle to switch off at night. What practical strategies actually work?
Stay off devices before bed. It can be hard, but if you do need to work late, at least wear blue-light-blocking glasses to reduce stimulation. Allow yourself time to wind down and relax. Avoid alcohol and caffeine in the evening and steer clear of heavy meals close to bedtime.
How important is mattress quality and physical support for recovery and what should people look for in a sleep setup such as Heveya?
Mattress quality is hugely important for recovery. If your body isn’t properly supported, you’ll spend the night shifting positions instead of getting into the deep, restorative sleep that drives muscle repair and hormonal recovery.
People should look for a mattress that supports spinal alignment, relieves pressure points, and regulates temperature - especially if they train hard and run hot at night. Natural, breathable materials can make a big difference to sleep quality. Ultimately, your sleep setup should allow you to fall asleep quickly, stay asleep, and wake up without stiffness or soreness.
Do you adjust training loads based on sleep quality or recovery markers?
If necessary, particularly if someone isn’t performing. I try to maintain intensity but will increase rest periods or reduce session volume by cutting down the number of sets.
Do hormonal changes, stress levels or age affect how both men and women should train and recover?
These factors often change goals, which in turn changes training style and programming. We’ve seen in elite athletes that recovery begins to slow in the early 30s, so it becomes a bigger priority if you want to maintain performance. LeBron James is an extreme but great example. He places huge emphasis on recovery techniques (infrared, red light therapy, hyperbaric chambers, etc.) and is still performing at the highest level in one of the most demanding sports.
What is the biggest myth you constantly have to unteach at ROAR about results and performance?
That more, more, more is better. People try to train as much as possible while eating as little as possible. That might achieve a short-term result, but a rebound is almost guaranteed. It’s one of the biggest reasons people struggle to get or stay in shape and end up yo-yo dieting. Food is there to nourish your body, it’s not the enemy.
If someone wants to improve performance over the next 12 weeks, what is the first habit you would fix and why?
There are three pillars of performance: training, nutrition and recovery. If you fall short in any one of them, you won’t get the results you want. Make one positive step in each area and you’ll see significant improvement. Most commonly, sleep and recovery are the lowest priority when they should be the highest, so I’d set at least two new goals focused on improving sleep.
The Takeaways
- Prioritise sleep as highly as training and nutrition.
- Focus on consistency over intensity.
- Make simple changes: limit screens, caffeine and late meals.
- Build a sleep setup that supports deep, uninterrupted rest.
