Celebrity Trainer Megan Roup on Prioritizing Sleep — Especially with Baby #2 on the Way

Here's how the Sculpt Society founder protects her rest — and what you can steal from her sleep routine.

Celebrity Trainer Megan Roup on Sleep Health
Courtesy of Lianna Tarantin.

Nutrition and fitness are probably the first things that come to mind when you consider the pillars of a healthy lifestyle, but sleep also plays a crucial role in overall wellness. Few people know that better than Megan Roup, celebrity fitness trainer and founder of The Sculpt Society (TSS) — especially with the recent announcement of her second pregnancy.

Sleep for Physical and Mental Health

Sleep is a key component for muscle recovery, which is crucial for someone like Roup who maintains an incredibly active routine. For this reason, it’s a no-brainer that sleep is so important to her.  “A good night’s sleep, preferably 8 hours, is essential for both my mental health and physical health,” says Roup. “I wouldn’t consider myself a ‘morning person’ so I do everything in my power to make sure I get enough sleep every night, although when you have a child, you lose that control.”

Nighttime Routines

As a mom, business owner, and fitness professional, Roup’s days are filled to the brim. Sleep is a huge priority for her, but like many people, Roup acknowledges the danger of mindlessly scrolling on her phone at night. “I’m really trying to create more sustainable habits around my nighttime routine,” admits Roup. “Recently, I’ve tried to put my phone away before bed and read a book or listen to a meditation on the TSS app. I’m not perfect, but I do notice the impact it has on my sleep and mental health.”

Megan Roup on the importance of sleep

A good night’s sleep, preferably 8 hours, is essential for both my mental health and physical health.

— Megan Roup on the importance of sleep

When she has the time, she incorporates self-care into her nighttime routine, taking a leisurely shower and doing her skincare regimen. “I feel like it allows me to wind down from the day and prioritize myself for a moment,” says Roup. For her, it’s a great way to “shift gears and slow down.”

How Nutrition, Fitness, and Sleep are Intertwined

Sleep, diet, and exercise are critical components of a healthy, balanced lifestyle that promotes optimal physical and mental health, but it’s often challenging to prioritize all three. Roup says sleep is paramount to ensure she is able to hit her nutrition and fitness goals. “For me, not getting enough sleep at night can be a slippery slope the next morning. I might hit the snooze button and not have the energy to work out. Instead of making myself something nutritious like scrambled eggs on avocado toast, I might grab my breakfast from the coffee shop. Lack of sleep can also make me feel like I am in a bit of a funk throughout the day. I think we’ve all experienced days like this, especially if you're a new parent or you have a demanding work schedule. I’m trying really hard to shift my mindset when I haven’t had a restful sleep.” 

When it comes to nutrition, to ensure she’s properly set up for success, Roup aims to cook simple staples at home or relies on a meal delivery service to provide nutritious meals. She stocks her pantry and fridge with easy grab-and-go options so she’s fueled to keep up with her demanding schedule (and an active toddler).

megan roup on finding balance with a healthy lifestyle

I am all about committing to less so that you can show up more.

— megan roup on finding balance with a healthy lifestyle

For Roup, sometimes more is less when it comes to fitting movement into her busy routine and maintaining her requisite 8 hours of sleep. “I am all about committing to less so that you can show up more. On days I am lacking motivation or don’t have the time, I will throw on a 10-minute ‘quickie’ workout on The Sculpt Society app. Getting in consistent movement is more important to me than spending hours working out, it’s more realistic and sustainable. I find that after I’ve moved my body for at least 10 minutes, everything shifts. I feel more energized and never regret it.”

Rest Days are Just as Important as the Workout

Roup also emphasizes the importance of rest days. She makes a point to build rest days into all of her programs, stating that they’re “just as important and impactful as the physical movement.” What qualifies as a ‘rest day’ is a bit open-ended. According to Roup, this doesn’t mean laying on the couch all day. “Rest days can be an active recovery day like a hike with friends, a gentle yoga class, meditation, journaling, or even stretching.” 

Sleep Hacks for a Good Night's Sleep

Getting a good night’s sleep isn’t always easy. Roup offers her go-to sleep hacks for anyone looking to improve their sleep hygiene: limit screen time, swap scrolling for a great book, and listen to a restful meditation before hitting the hay. What advice does she give her clients? “Simply make it a priority. Sleep is essential to feeling your best!”

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