How Can Quality Sleep Help You Lose Weight?

We all know that getting the right amount of quality sleep is vital for our overall health and well-being, but did you know that it can also have a major impact on your weight loss journey? 

That’s right, the connection between quality sleep and weight loss is actually very real. In this article, we’ll discuss how improving your nighttime routine can help you lose weight.

Table of Contents

  1. Nighttime Habits That Contribute to a Good Night’s Sleep
  2. 6 Reasons Quality Sleep Aids in Weight Loss
  3. Conclusion

Nighttime Habits That Contribute to a Good Night’s Sleep

Before we get to the reason why sleep quality affects weight loss, let’s take a look at some specific behaviors you can practice that contribute to a good night’s rest.

1. Stick to a Consistent Sleep Schedule

One of the most important things you can do for your sleep is to maintain a consistent sleep schedule. 

In other words, go to bed and get up at the same time every day, regardless of the day of the week.

Having a regular sleep schedule helps to regulate your body’s natural sleep rhythm (or circadian rhythm), which promotes deeper and more restful sleep. It can also help you fall asleep faster and wake up feeling more refreshed. 

If you have trouble sticking to a regular sleep schedule, consider setting an alarm for bedtime and waking up in the morning. You may also want to avoid taking naps during the day so that you’re sleepy come bedtime. 

2. Create a Relaxing Bedtime Routine

By establishing an organized pattern of activities leading up to bedtime, the body has time to transition through its natural biological rhythm and prepares itself for rest. 

A consistent routine helps create an optimal sleeping environment that supports balanced melatonin production and improved overall rest. 

Allowing for ample winding down time before going to sleep helps the body relax and puts the mind in a peaceful state, making it easier for both to drift off at night. 

This could involve taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation. Whatever works best for you! 

3. Utilize Cooling Technology

Sleeping at cooler temperatures has been proven to improve metabolism and burn more calories – as your body works harder to maintain equilibrium.

Of all the cooling matters pads on the market, the Eight Sleep Pod Cover is the only one that gets as cold as 55º F and makes sophisticated temperature adjustments throughout the night based on your bedroom temperature and body’s needs. The Eight Sleep Pod 3 Cover is clinically proven to improve sleep quality by up to 32%. 

Plus, the Pod Cover tracks your heart rate, HRV, and other biometrics — with 99% accuracy compared to gold standard. This allows you to monitor how certain behaviors (ex. drinking, exercise, diet) are impacting your sleep and health.

4. Avoid Stimulants and Bright Lights Before Bed 

Caffeine and nicotine are two stimulants that should be avoided before bed because they can increase alertness and interfere with relaxation

Alcohol consumption should also be reduced as this affects melatonin production an important hormone associated with regulating your sleep cycle. 

Additionally, try avoiding bright blue lights from screens like laptops, tablets, or phones at least an hour before bedtime to reduce the amount of light exposure in the evening hours. 

This will make it easier for your body to prepare itself for restful slumber once bedtime arrives.  

5. Practice Intermittent Fasting

Intermittent fasting is when you fast for specific periods throughout the day or week to lose weight or reach other health goals including better quality sleep.

For example, some people practice 16/8 intermittent fasting where they fast between 6 p.m.–10 a.m. and eat all their meals within an 8-hour window from 10 a.m. – 6 p.m. 

Research suggests intermittent fasting reinforces circadian rhythms, which may improve sleep quality.

Sleep-wake cycles and appetite are all regulated by circadian rhythms. Light regulates these functions primarily, but the food is also a powerful timing mechanism. You can strengthen your circadian rhythm by following set meal times during fasting. 

To help you get started, there are lots of tools out there like DoFasting which will help you keep track of your fasting windows so you know exactly how long you have been fasting for each day ultimately making things much simpler. 

6 Reasons Quality Sleep Aids in Weight Loss

Let’s take look at 6 reasons why getting sufficient quality sleep can help in losing those stubborn pounds quickly and why it should be a key part of any successful diet plan.

1. Improved Hormonal Balance

Sleep has a direct effect on hormones that regulate hunger and satiety. The hormones ghrelin and leptin both play a big role in how much you eat. Ghrelin stimulates hunger while leptin signals when you’ve had enough to eat. 

When your body isn’t getting enough rest, the balance of these hormones can become skewed. 

This leads to overeating and difficulty controlling cravings, especially cravings for high-calorie foods like sweets and snacks. 

2. Increased Metabolism

Inadequate sleep can also cause a decrease in your metabolism, making it harder for your body to burn calories effectively. 

Studies have shown that people who only get 5 hours of sleep per night had higher levels of insulin resistance than those who got 8 hours or more of sleep per night. 

Insulin resistance can lead to diabetes and other metabolic disorders, which can make losing weight even harder. 

3. Stress Reduction

Sleep deprivation can increase the stress hormone cortisol, which has been linked to increased belly fat storage, decreased lean muscle mass, and greater risk for obesity-related conditions such as heart disease and stroke. 

Getting enough rest helps reduce stress levels so that your cortisol remains at healthy levels throughout the day. 

This can help reduce belly fat, improve lean muscle mass, and lower your risk for obesity-related illnesses over time.                                                  

4. Improved Exercise Performance

Getting adequate rest before exercising is key to improving performance during any type of physical activity whether it’s lifting weights or running a marathon.

When we don’t get enough sleep our body isn’t able to perform at its best; this means not only fewer gains from our workout but also an increased risk for injury due to fatigue or poor form caused by exhaustion. 

Taking the time to get quality rest helps ensure improved performance during workouts so you see better results from your efforts over time.

5. Better Mental Clarity

The connection between sleep deprivation and mental clarity is clear. When we don’t get enough rest our ability to think clearly decreases significantly.

This lack of mental acuity makes it harder to make healthy food choices throughout the day which ultimately leads us down an unhealthy path full of empty calories instead of nourishing meals.

Getting quality rest helps restore mental clarity so we’re more likely to make healthier decisions in regard to what we eat which will help with weight loss over time.

6. Improved Mental Health

Poor sleep has been linked with depression, anxiety, mood swings, irritability, and trouble concentrating or focusing – all things that can make weight loss even harder.

Not getting enough quality sleep affects neurotransmitter function in our bodies leading us into states of emotional turmoil where unhealthy eating habits are more likely because we’re seeking comfort or pleasure from indulgent foods instead of fuel from nutrient-dense ones instead.

Quality sleep helps ensure good mental health so we remain motivated on our weight loss journey without derailing ourselves along the way.


Getting quality sleep every night is key not only for maintaining overall health but also for maximizing fat-burning potential while trying to lose weight. 

With these tips in mind, you’ll be well on your way toward achieving better quality sleep and better results when it comes to losing unwanted fat.

Shop the Pod

Upgrade your sleep with Eight Sleep's cooling technology

Learn more
Pod 4

Read more

Empty image

How Taylor Fritz, pro tennis player, uses the Pod for his competitive advantage

Empty image

Dr. Andrew Huberman, Dr. Matthew Walker, and Dr. Peter Attia join the Eight Sleep Scientific Advisory Board

Empty image

Eight Sleep’s New Deep Learning Sleep Algorithm

Empty image

How Taylor Fritz, pro tennis player, uses the Pod for his competitive advantage

Empty image

Dr. Andrew Huberman, Dr. Matthew Walker, and Dr. Peter Attia join the Eight Sleep Scientific Advisory Board

Empty image

Eight Sleep’s New Deep Learning Sleep Algorithm

Empty image

How Taylor Fritz, pro tennis player, uses the Pod for his competitive advantage

Empty image

Dr. Andrew Huberman, Dr. Matthew Walker, and Dr. Peter Attia join the Eight Sleep Scientific Advisory Board

Empty image

Eight Sleep’s New Deep Learning Sleep Algorithm