As a neuroscientist and sleep consultant specializing in adult sleep and insomnia, I often hear from clients who feel exhausted, struggle to lose weight, and experience intense cravings. Many believe that diet and exercise alone determine metabolic health, but one crucial factor is often ignored—sleep.
If you’re tossing and turning at night or waking up unrefreshed, your metabolism may be paying the price.
The good news? With a few key changes, you can improve both your sleep and metabolism. Let’s break it down into three simple steps that will help you boost energy, manage weight, and sleep better.
1. Prioritize Sleep to Supercharge Your Metabolism
Did you know that poor sleep can slow down fat loss by 50%?
A study from the University of Chicago found that participants who got 8.5 hours of sleep per night lost significantly more body fat than those who were restricted to 5.5 hours—despite eating the same number of calories. Even worse, those who were sleep-deprived lost more muscle mass instead of fat, which slows metabolism over time.
Why? Sleep acts as an epicaloric controller, meaning it directly affects how your body processes and stores energy, beyond just calorie intake.
When you don’t get enough sleep, your body perceives it as a stress signal and responds by increasing cortisol (the stress hormone). Elevated cortisol levels signal your body to store fat, especially around the abdomen, as part of an ancient survival mechanism.
Sleep deprivation also affects insulin sensitivity, making it harder for your cells to use glucose efficiently. This leads to blood sugar spikes and crashes, increasing cravings for quick-energy foods like sugar and refined carbs, which further disrupt metabolism.
Additionally, poor sleep negatively impacts leptin and ghrelin, two key hormones that regulate hunger and fullness—making you feel hungrier while reducing your ability to feel satisfied after eating.
Essentially, when sleep is lacking, your body shifts into a metabolic state that favors fat storage, energy instability, and increased appetite—making weight management and metabolic health much harder.
So, what can you do to improve sleep? The simplest yet most powerful way to support your metabolism is to prioritize quality sleep.
Aim for 7-9 hours of quality sleep each night. Keep your bedroom cool, dark, and quiet, and be mindful of your light exposure throughout the day.
Use blue light during the morning and early afternoon to support your circadian rhythm, and switch to warm red/orange light in the evening to promote melatonin production. Avoid screens 30-60 minutes before bed or use blue-light-blocking glasses if necessary.
Struggling to fall asleep? Try Cognitive Shuffling, a technique where you think of random, unrelated words to prevent overthinking. Alternatively, NSDR (Non-Sleep Deep Rest) techniques, such as guided body scans or Yoga Nidra, can help you relax deeply and transition into sleep.
While nutrition is often the main focus when it comes to metabolism, it’s essential to recognize that sleep plays an equally vital role. The expert even claimed sleep could be the second “major controller” for metabolism just behind the food we eat.
2. Avoid Ultra-Processed Foods to Prevent Metabolic “Clogs”
Not all calories are equal. A study published in Food and Nutrition Research found that people who ate a highly processed sandwich (white bread and processed cheese) burned 47% fewer calories after their meal compared to those who ate a whole-food version (multigrain bread and real cheddar cheese).
Why does this happen? Ultra-processed foods:
- Contain additives, emulsifiers, and artificial sweeteners that disrupt gut bacteria, which play a crucial role in metabolism.
- Are digested too quickly, bypassing natural fullness signals that help regulate appetite.
- Cause blood sugar spikes and crashes, leading to cravings and fat storage. If you’re looking for practical ways to manage blood sugar levels and prevent these spikes, check out my guide on How to Avoid Glucose Spikes.
Ultra-processed foods alters how your body converts food into energy. Instead of just counting calories, focus on food quality to support your metabolism.
Choose whole, unprocessed foods that provide steady energy. Prioritize protein, fiber, and healthy fats, especially at breakfast, to keep blood sugar stable and metabolism efficient.
For example, swap sugary cereals or toast for full-fat Greek yogurt, kefir, and berries topped with nuts and seeds.
3. Reduce Inflammation for a Healthier Brain and Body
Research suggests that inflammation in the brain—specifically in the hypothalamus, which regulates hunger and metabolism—can drive metabolic dysfunction. People with higher levels of insulin resistance and belly fat tend to have more inflammation in this region, creating a cycle of weight gain, low energy, and poor sleep.
One easy way to reduce inflammation is to add extra virgin olive oil to your diet. A study from Auburn University found that oleocanthal-rich olive oil helps protect the blood-brain barrier, reducing inflammation and supporting brain health. Since the brain plays a crucial role in metabolism, this simple change can improve both sleep quality and energy levels.
So, how can you lower your inflammation levels? Lowering inflammation is key to improving metabolism and brain function. Here are a few powerful ways to do it:
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Use high-quality olive oil daily – Drizzle extra virgin olive oil over salads, mix it into dips, or use it as a finishing oil for cooked vegetables. Its oleocanthal content helps reduce brain inflammation and supports metabolic health.
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Incorporate anti-inflammatory foods – Fatty fish like salmon, turmeric (with black pepper for better absorption), leafy greens, and berries are rich in antioxidants and can combat inflammation.
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Manage stress effectively – Chronic stress raises cortisol levels, which increases inflammation. Practices like meditation, deep breathing, and mindfulness help keep stress levels in check.
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Optimize your sleep – Poor sleep is a major contributor to inflammation. Prioritize sleep hygiene, manage light exposure, and use relaxation techniques like NSDR to improve sleep quality.
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Move your body daily – Moderate exercise, such as walking, yoga, or strength training, can lower systemic inflammation and improve metabolic function.
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Limit processed foods and sugar – Highly processed foods and excessive sugar consumption contribute to chronic inflammation, affecting both metabolism and brain health.
By making these small but impactful changes, you can significantly reduce inflammation, improve brain function, and enhance your overall metabolic health
Conclusion
If you’re feeling sluggish, struggling with cravings, or finding it hard to lose weight, sleep could be the missing piece. By prioritizing quality rest, avoiding ultra-processed foods, and reducing inflammation, you can support your metabolism naturally—without restrictive diets or extreme workouts.
And if insomnia is holding you back, I can help. My 1:1 support options provide personalized guidance tailored to your unique sleep challenges, helping you restore your metabolism and regain your energy. Together, we will create a sustainable, science-backed sleep plan that fits your lifestyle and long-term health goals.
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