Share on facebook
Share on twitter
Share on linkedin

Fitness 101: How You Can Sleep More for Weight Loss


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

sleep more for weight loss gaining muscle but not losing fat
The average man spends a third of their life asleep. However, being in bed and getting quality sleep are two very different things. In fact, this 1970 study shows that despite being in bed for 7.5 hours; the average amount of sleep was just 6.1 hours.

You may think you’re getting enough sleep every night, but the real truth is that 30% of adults are sleeping less than 6 hours per night.

This doesn't sound too bad; after all, you function normally throughout the day. However, the power of sleep is often underrated. It is important for your health and for your ability to lose weight. If you need confirmation of this fact join FF30X and speak to other men who've discovered the benefits of a healthier life.

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

The Power of Sleep

Sleep is not simply a time when your body shuts down; this is actually the time that your brain processes the emotions and information gathered during the day. In fact, your brain can be more active at this time than it is during the day. Research suggests that when sleeping the brain supports an array of activities which are essential to the quality of your life.

  1. Non-REM

sleep more for weight loss
This is the first part of a sleep cycle and occurs as you fall asleep. Your body temperature will drop; your heart rate and breathing will slow. You’ll then enter deep sleep. This is potentially the most important part of your sleep cycle for learning and memory.

  1. REM

REM sleep, (Rapid Eye Movement) follows deep sleep. During this stage, your eyes move rapidly, and your brain is as active as when you’re awake. This is the stage when your body recovers from the physical traumas of the day.

The cycle will repeat 4 or 5 times through a typical night.

Why You Need to Sleep More for Weight Loss

Studies show that sleep is essential for the proper functioning of your body and is key to helping you achieve your weight loss goals.

sleep more for weight lossThe first thing to note is that studies have shown that poor or little sleep has been linked to an increase in BMI thanks to a weight gain.

To make matters worse, this actually starts a vicious cycle. Sleep disorders tend to be worse if you are overweight; which leads to poor sleep and more weight gain. It can be a difficult cycle to break.

Studies have also shown that a lack of sleep will increase your appetite and encourage you to make poor food choices throughout the day. The reason this happens is that the levels of your hormones ghrelin and leptin are regulated when you sleep. If you don’t sleep enough this doesn't happen.

Ghrelin is the hunger hormone; this lowers at night. If it doesn't then you will feel hungrier during the day.

ghrelin sleep more for weight lossEqually the levels of leptin should increase as you sleep. This is the hormone that makes you feel full. If your levels don’t increase when you sleep you will find that you’re craving food.

Sleep also has an effect on insulin levels. You’re probably aware that insulin is essential to your body; it takes the sugar you eat out of your bloodstream and puts it into your cells; ready to be used as energy.

Unfortunately, a lack of sleep will reduce your ability to lower your blood sugar levels. Elevated blood sugar equates to a greater release of insulin; making you feel hungrier. The extra food you eat is not needed for energy (your cells have sufficient). Instead, this gets stored as fat.
You will also be at increased risk of type 2 diabetes.

Top Tips for Getting More Sleep

Fortunately, there are several things you can do to improve the time you sleep for and its quality. Here are some great tips to get you started:

Create a Habit

good habits sleep more for weight lossJust as you need to make exercise a habit and a good diet plan, you should set yourself a bedtime and stick to it. This will help to ensure you spend the right amount of time in bed, encouraging more sleep.

To ensure quality sleep you need to do more than just create a bedtime. You should create a habit that surrounds your bedtime. This can be anything that helps you unwind and switch off from the day; such as reading a book for 15 minutes or listening to music.


You may like to start the day with a caffeine boost, but you should always avoid caffeine and alcohol within a few hours of your bedtime. These are stimulants which will prevent your body from relaxing and getting the sleep you need.


Exercise is essential for burning fat in your body and retaining a healthy metabolism/cardiovascular system. However, it is important not to exercise within a few hours of your new bedtime.

In fact, studies show that exercise can reduce insomnia symptoms and even reduce the amount of time it takes you to fall asleep.

Avoid Blue Light

blue light sleep more for weight lossBlue light is present naturally in the atmosphere and is beneficial to your health. In fact, it plays a critical part in helping to regulate your circadian cycle.

But, too much blue night near bedtime will make your brain think it is still day time. This will prevent your brain from triggering an increase in melatonin, which is essential for relaxing your body and helping you sleep.

You can switch off your cell phone and laptop/computer at least an hour before bed, or you may find it beneficial to use glasses that block blue light.

You can also get apps that block blue light; these are useful if you need to keep using your electronic device right up to bedtime.

Get the Temperature Right

sleep more for weight lossIt can be very difficult to sleep properly if your bedroom is too warm. The maximum temperature of your bedroom at night should be 70°f (20°C).

Lower temperatures will help your body to relax and improve the quality of your slumber.

In fact, the temperature of your room is deemed to be more important than the amount of outside noise.

Avoid Napping

This is a fairly obvious step. Although the occasional short nap can boost your energy; napping during the daytime is likely to confuse your circadian cycle.

This can make it difficult to sleep properly at night; again your body may struggle to regulate melatonin levels properly.

Get The Support You Need

Weight loss can be challenging, but it doesn't need to be. You need to get the right levels of sleep; develop a healthy eating plan and have a good level of support.

That’s what the FF30X is here for you. You’ll meet thousands of men like you who have and are battling to lose weight. They can share their advice, offer the support you need and confirm that you do need to sleep more for weight loss.

Join today, and you’ll find the new you faster than you think!

30 day fitness kickstart

Here’s How Busy Guys 40+ Are Finally Losing Weight…

30 day fitness kickstart
If you’re in your 40s, 50s, & 60s, you need to eat and exercise differently to lose weight & actually keep it off…

Your new friend & health coach,


Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to sleep more for weight loss.


Share on facebook
Share on twitter
Share on linkedin

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy