Sleep for Weight Loss – But How?!

TLDR: I sum up my tips for sleep for weight loss – from someone who’s suffered with both insomnia and the desire to lose a few pounds… You can try a bedtime snack, cool room, magnesium or ashwagandha and removing screens at least an hour before sleep.

“Get a good night’s sleep, and weight loss will be so much easier!”

If you’re trying to shed a few pounds, this advice can feel SO frustrating when you struggle with insomnia.

The truth is, good sleep really does support weight loss. When we’re tired, our bodies crave quick energy, usually carbs. That’s why after a late night or a few too many wines, the takeaway menu suddenly looks extra tempting. But if you’re aiming to lose weight, battling carb cravings makes the whole journey harder.

Now, I’m no weight loss expert (my sister’s the PT in the family, see her blog on weight loss after hysterectomy, but running a wellness brand has given me some solid knowledge. Plus, if there’s one thing I really know about, it’s insomnia. And let me tell you: poor sleep is a huge reason why weight loss stalls.

You get stuck in a cycle of can’t sleep → crave carbs → can’t lose weight → don’t feel great.

Research even proves this, with this NHS study.

So let’s talk practical tips to improve your sleep for weight loss.

Don’t Go to Bed Hungry

If you regularly wake at 3am and can’t get back to sleep, this might be you. Eating less when trying to lose weight can cause blood sugar dips overnight, waking you up and making it hard to settle again. Cue: next-day carb cravings.

Try light, healthy bedtime snacks:

Kiwi (naturally contains melatonin!)
A spoonful of honey
Banana with Greek yogurt
Hummus with veggies
Rice cakes with nut butter

And if you do wake up? I sometimes take an extra magnesium. It helps me drift back off, and this one won’t push you over your daily allowance.

A Bedtime “Cocktail”

Not that kind… sorry!

I mean supplements that support your sleep. Magnesium is a great starting point. Personally, I take progesterone HRT, magnesium, and ashwagandha. I used to take ashwagandha in the morning, but honestly, it works wonders at night. If I skip one, I notice my sleep suffers.

Ashwagandha is thought to have a calming effect on the nervous system, so it makes sense to try it at bedtime.

Keep It Cool

My fan came down in summer 2021 and has never been back in the loft. Even in winter, I often wake up too hot and need it on.

Cooling sheets get great reviews too, though I’ve not tried them, I can’t part with my super-soft old ones. If you can crack a window safely, do it. A cool, fresh room makes sleep so much easier.

Bedtime Activity

…not that kind (although hey, maybe that too!).

I’m talking books, journaling, or an audiobook, anything that keeps you off your phone. Even with blue light filters, screens disrupt sleep. Put yours away at least an hour before bed, and your sleep for weight loss will thank you.

Sleep Mask and Ear Plugs

Game-changers. I rarely sleep without mine. Go for a pure silk eye mask so your skincare stays put, and skip foam earplugs, they’re cheap, but not ear-friendly. I love Happy Ears plugs, and trust me, I’ve tried a lot.