Better Sleep = Better Fat Loss - Is it TRUE?
What to do when sleep is a constant struggle
How did you sleep last night?
Was it the first solid night of sleep you’ve had all week?
Or, was it another night of counting sheep at 2:32am?
We all know that sleep is crucial for overall health.
Why else would we put so much focus on consistent bedtimes for our kids?
But, what about ourselves?
Chronically inadequate sleep has a significant impact on every aspect of your health, including your ability to lose fat and improve your body composition.
But for many women in midlife, sleep can be horribly elusive.
Night sweats and hot flashes.Heart palpitations.
Increased anxiety and racing thoughts.Achy joints and muscles.
All of these culprits might be keeping you awake now!
Let’s discuss some simple strategies that put you back in the driver’s seat with your sleep.
Why This Matters
If fat loss is one of your goals, sleep has to be a priority. Poor sleep disrupts your hunger hormones, drains your energy, and makes it harder to stick to your workouts or eat well. Even if weight loss isn’t your main goal, consistent, quality sleep is essential for managing stress, recovering properly, and feeling in control of your health.
FITNESS SIMPLIFIED
Now, let’s be honest, there are so many factors that play a role in how well you’re going to sleep tonight:
• Your nutrition today
• Your bedtime routine (what you do in the 1-2 hours leading up to bedtime)
• Sleeping environment
• General stress levels
• And hormone fluctuations, especially during perimenopause and post-menopause (not just waning estrogen—progesterone plays a huge role here as well)
Also, your overall physical activity throughout the day contributes to sleep quality.
If you exercise at moderate intensities during the day on most days of the week, you are far more likely to sleep better at night.
(Many women in my training programs can testify that once they started following a regular fitness plan, their sleep significantly improved. Very cool!)
You can also use specific exercises to boost your sleep quality, too.
Fitness Tip to Optimize Sleep for Fat Loss
Perform Pre-Bedtime Stretches
We all know the classic evening wind-down tips—consistent bedtime, no screens, dim the lights, skip the caffeine.
But sometimes, even when you do everything right…
You still can’t sleep!
You’re wired, tossing and turning—or you fall asleep fast, only to be wide awake at 2:32am. Again.
The missing piece? A quick, simple stretching routine you can do right in bed.
Try it tonight and feel your body settle in for some good zzzzz’s. 😴
Quick Bedtime Stretches
- Hooklying Thoracic Rotation Stretch (4-5 reps per side): Lay on your side with knees tucked up, then open one arm out behind you in an arc to release upper body and back tension.
- Pelvic Tilts + Bridges (10 reps): Tuck your pelvis under then push your glutes up into a bridge to decompress your spine and gently engage your hip muscles.
- Patterned Breathing (5 cycles): Follow 5-5-8 method with inhale count of 5, hold count of 5, then exhale for count of 8 to release full body tension and tone down your nervous system.
Extra tip: Perform this sequence of 3 moves just one time through, while allowing your body to fully relax and “go limp” while doing the final move. This routine can be done anytime during the day if you feel you need to reset your back and hips.
Did You Know...
- The time of day you complete your workout, especially high-intensity workouts, impacts sleep. If you have a heavy lifting or interval style workout planned, try to get it done earlier in the day, before noon if possible. This will ensure that your body is not still “buzzing” from the workout, which could make it harder to sleep well.
- Restless Leg Syndrome (RLS) is more prevalent in women and can worsen with age. If you’re experiencing this, you’ll want to listen to an interview I did with an exercise scientist specializing in RLS. Click here to listen.
- Poor sleep can impact your body composition. Studies have shown that women with poor quality sleep at night (averaging 5 hours) are more likely to be overweight, with all other lifestyle factors being equal.
NUTRITION SIMPLIFIED
You can see how poor sleep impacts the physical side of things.
But the reality is that when you don’t sleep well, you’re more likely to make poor food choices throughout the next day.
And when you make poor food choices that next day, it will in turn impact how well you sleep the next night.
Do you see the vicious cycle?It can be never-ending!
Let’s put the brakes on this snowball action!
Nutrition Tip to Optimize Sleep for Fat Loss
Control Your Food Choices
As hard as it can be in the moment - when you’re exhausted or worn out, remind yourself that if you eat well today, you’ll set yourself up for a better night’s sleep tonight!
What kinds of foods hurt your sleep quality?
Foods that are high in sodium, processed carbs, sugar and saturated fats.
In other words = low quality junk food.
Which foods help your sleep quality?
Foods that are high in lean protein, fruits & vegetables, balanced fats and complex carbs.
The rhythm of your eating has an impact as well.
Aiming to eat in cycles throughout the day (about every 3-4 hours) will help your digestive system and can ultimately help you sleep better.
This is one of my favorite weeknight meals because when paired with roasted veggies & quinoa, it checks all the boxes:
✅ High in PRO’s (PROtein & PROduce)
✅ Fats are in balance
✅ Filled with complex carbs
Eat this about 3-4 hours before bedtime and you’ll sleep great!
Creamy Baked Chicken Thighs
More ideas to Eat for Good Sleep
- Greek yogurt bowl with berries or banana and some nuts & seeds. Mix in some protein powder for an extra boost.
- Salmon with a side of roasted sweet potato and broccoli.
- High protein frittata with eggs and cottage cheese blended together, then add in your favorites like sundried tomatoes & basil or ham and broccoli.
MINDSET SIMPLIFIED
Much of your sleep quality is beyond your control.
However, focusing on small, simple habits throughout the day that are proven to have a positive impact on your sleep IS within your control.
When are you exercising during the day?
What gentle exercises can you do before bed to allow yourself to enter a more restful state?
What foods are you eating at dinner?What are you doing in the 2-3 hours leading up to bedtime?
Focus on what you CAN control.
And be consistent with these positive changes!
The compounding effect over time will help you reach your health goals.
Mindset Tip to Optimize Sleep for Fat Loss
Focus on what you CAN Control
THE TAKEAWAY
Getting high-quality sleep does more than boost your energy - it directly supports fat loss by helping you stay consistent with workouts, food choices, and stress management. Prioritize sleep with the small habits that you can control, and your health goals get a whole lot easier to reach.
- Perform Pre-Bedtime Stretches
- Control your Food Choices
- Focus on what you CAN Control
ADDITIONAL RESOURCES
Self Care Simplified podcast
446. Insomnia, Restless Legs & Midlife Sleep Woes (and How to Fix It! ) with Dr. Katie Cederberg
Ep 240. Can’t Sleep? The Hidden Consequences of Poor Sleep for Women
Ep 258. Unlocking the Secret to Better Sleep
SPECIAL RESOURCE
Still have trouble falling asleep and staying asleep? Tight and achy hips are likely a major culprit! Follow along with this relaxing routine to unlock your hips, relieve the aches all the way up your back and finally sleep soundly.
Until next week... Be strong
