3 Ways to Improve Sleep for Better Weight & Brain Health

"It is possible to lose weight by spending just one extra hour a night in bed!"- Dr Marilyn Glenville, Author of 'Fat Around The Middle: How To Lose That Bulge - For Good'

Overview

If you’ve been struggling to lose weight, fight off sugar cravings, or be productive during the day, your sleep could be the missing piece of the puzzle.

Most people focus on diet and exercise, but without quality sleep, your metabolism, hormones, and brain health all suffer.

In this video, I’m sharing three simple, science-backed ways to improve your sleep so you can reset your metabolism, stop sugar cravings, and wake up feeling sharp and energised.

3 Ways to Improve Sleep for Better Weight & Brain Health

If you’re waking up exhausted, craving sugar all day, and feeling stuck when it comes to your weight, your sleep could be the missing piece of the puzzle.

I know how frustrating it is—no matter how well you eat or how much you try to exercise, if your sleep is off, your metabolism, your brain, and your energy will be, too.

One of the things that I notice is that people can end up in a vicious cycle. Let’s say, they start the day having slept poorly so they grab a fully-loaded coffee and a high carb breakfast just to get going.

They have their favourite snack on hand - maybe biscuits or a slice of cake - ready for the mid-morning munchies. They eat their sandwich for lunch, a packet of crisps, and wash it down with a can of coke (diet of course if they’re watching their weight) while at their desk - or on the go - because they’re too busy to stop.

Then they maybe have a bar of chocolate mid-afternoon to combat the inevitable sugar low and then get to the end of the day feeling exhausted having flitted from one thing to the next, not actually achieving what they had set out to do.

For dinner they have something easy like pizza and garlic bread (anything that can go from the freezer to the oven) with a glass of wine - or two, just to unwind from the stress of it all.

They then relax in front of the telly with a bowl of ice cream, maybe get a second burst of energy and start pottering, but then end up going to bed later than they planned, get poor sleep and another day begins…

If this sounds familiar - it SO used to be me - but not any more! I found new habits that enabled me to break this cycle - allowed me to realise that if I shifted the small things it could completely change my day - and manage my weight better.

Why Sleep Affects Weight & Brain Health

Most people don’t realise this, but when you don’t get deep, quality sleep, it throws off your hunger hormones.

These are ghrelin (the hormone that tells you that you’re hungry) and leptin (the hormone that tells you that you’re full). These should work in tandem and can help you manage your weight. However, when you don’t get enough sleep, your body produces more ghrelin - so you feel hungry all the time - and less leptin - so you never feel satisfied, even when you’ve eaten.

This leaves you feeling hungrier, craving sugar, and more likely to store fat—especially around the middle. There is a reason why you could be having those nighttime raids of the fridge.

On top of that, lack of sleep also affects your brain, so you wake up feeling foggy, unfocused, and needing sugar or caffeine just to get through the day.

So here are some practical things you can do to improve your sleep in order to turn that vicious cycle into a virtuous one. Improved sleep will help you better manage your weight, sugar cravings and mental clarity.

3 Ways to Improve Sleep for a Healthier Brain & Body

Tip #1: Balance Your Blood Sugar Before Bed

Firstly, what you eat in the evening affects how well you sleep. If you’re eating sugar or refined carbs for dinner or late in the evening, your blood sugar spikes, then crashes, waking you up at 3am. Instead, eat a meal with enough protein, healthy fats like olive oil and fibre from brown rice or wholewheat pasta, and lots of colourful vegetables. If you get hungry before bed, have a handful of nuts or a spoonful of nut butter.

Tip #2: Set a "Wind-Down" Routine That Signals Sleep

Next, just like a child needs a bedtime routine to help them go to sleep, so do you. Scrolling on your phone or watching drama or the news on TV late at night confuses your brain and keeps you wired. Instead, create a simple bedtime habit—dim the lights at least 1½ hours before going to bed, have a relaxing bath and read a book—to let your brain know it’s time to sleep.

Tip #3: Cut Back on Hidden Sugars That Disrupt Sleep

Lastly, most people don’t realise how much sugar they’re actually consuming. Even ‘healthy’ foods like granola, yogurt, and salad dressings are packed with hidden sugars that spike energy during the day and leave you restless at night. The less sugar you eat, the better you’ll sleep - and the more easily you’ll be able to manage your weight.

Final thoughts

If you’re thinking “Wow, I really want to get onto that virtuous cycle!" I’ve got just the thing for you. My 40-Day Sugar Fast is the perfect way to reduce cravings, improve your sleep, be more in control of your weight and finally get your energy back.

The Sugar Fast isn’t about dieting or restriction—it’s about freeing yourself from the cycle of exhaustion, cravings, and brain fog so you can feel like yourself again. The focus for the 40 days is on the abundance of nutritious and delicious foods you CAN eat that also make you feel great.

If you’re tired of waking up exhausted and feeling stuck, this is your chance to make a real change. Join us and see how just 40 days can transform the way you sleep, think, and feel!

Become A Member:

Would you like more practical tips on eating for brain health and maintaining a healthy weight? Join my Sharp Minds community for science-backed strategies that make sustainable change easy. Join here.