Fasting has become a go-to strategy for those looking to improve their health, credited with benefits like weight loss, better blood sugar control, and even protection against neurodegenerative diseases[1]. But while your body is adapting to new eating patterns, there’s one key piece you shouldn’t overlook: sleep.

“Prioritising sleep and simplifying your routine is the best way to support your wellbeing when fasting,” says Natalie Pennicotte-Collier, Hypnos’ resident sleep and wellbeing specialist. “Strong morning and evening habits allow your body to fully recover and reap the rewards of fasting—plus, they’ll help you dodge that dreaded ‘hangry’ feeling.”

Build Strong Foundations

Did you know your circadian rhythm is working around the clock, not just at bedtime? The way you start your day has a big impact on how well you’ll sleep later. Consistency is key. In fact, research shows that with a solid routine, you can significantly improve your deep sleep in as little as two weeks. Let go of sleep stress by following these five simple steps:

1. Make Time for Sleep

A consistent bedtime is essential for regulating your circadian rhythm. Try committing to a personal sleep schedule with a 7 to 8-hour window every night for at least a week. Prioritising your sleep every night—not just on weekends—sets the groundwork for better sleep quality and overall wellbeing.

2. Prepare for ‘Jetlag’

Starting a new sleep schedule might leave you feeling like you’ve just stepped off a long-haul flight. This temporary 'body clock jetlag' is simply your body adjusting to healthier habits. Expect it to ease off after the first week—stick with it, and you’ll be sleeping soundly in no time.

3. Beat the ‘Hangry’ Feeling

Exposure to natural light in the morning acts as a natural boost for your body clock. Use this to your advantage—morning daylight can help ward off tiredness, balance your mood, and regulate hunger signals. Aligning with your body’s natural day-night cycle supports better sleep and keeps cravings in check.

4. Move for Deeper Sleep

Adding just an hour of light movement to the start and end of your day can make a noticeable difference to your sleep. A simple morning walk in daylight can improve your sleep quality, while a gentle stroll in the evening helps digestion, lowers stress, and lets your body unwind away from screens. Even 30 minutes a day can lead to more restful nights.

5. Create the Perfect Sleep Space

Routine matters—but so does your environment. Your mattress is arguably the best investment in your sleep health, but don’t stop there. Think cool, dark, and quiet: eliminate unnecessary noise from gadgets, block out stray light, and ensure your room is set up to promote relaxation. Even small changes can make a big difference.

Remember: fasting may help reset your health—but pairing it with quality sleep is what truly sets you up for long-term success.

[1] Source: Healthline – 10 Evidence-Based Benefits of Fasting