A good night’s sleep plays a crucial role in maintaining both physical and mental health. Yet, many people experience difficulty falling asleep or find themselves waking up in the middle of the night, unable to get back to sleep.
Dr Jack Mosley, son of the renowned Dr Michael Mosley who developed the 5:2 diet, offers his expert advice to help people return to restful sleep after nighttime awakenings. Following in his father’s footsteps, Jack and his mother Dr Claire Bailey Mosley continue to advance research and guidance in weight management and health.
Dr Mosley currently leads the Fast 800 Online Programme, designed to support rapid weight loss through an 800-calorie meal plan over 12 weeks. As a weight management specialist, he emphasizes that quality sleep is essential not only for general wellbeing but also for successful weight loss.
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He highlights the link between poor sleep and unhealthy snacking habits: “Sleep is absolutely vital. People who are sleep deprived tend to consume up to 400 extra calories a day. When tired or stressed, it’s easy to reach for quick carbs instead of nutritious foods like broccoli. Prioritizing sleep is key for both mental health and weight management.”
To improve sleep quality, Jack recommends establishing a consistent pre-bedtime routine, a practice endorsed by the NHS as vital for quality rest. When you wake up during the night and struggle to fall asleep again, Jack suggests two effective techniques.
Firstly, try the “four-two-four” breathing method: breathe in deeply for four seconds, hold your breath for two seconds, then breathe out slowly for four seconds. This calming exercise can ease the mind and body.
If that doesn’t work, Jack advises physically removing yourself from the bedroom. Move to a sofa and read a boring book until you feel sleepy again, then return to bed. This prevents associating the bedroom with wakefulness and reduces the anxiety of trying to force sleep.
Jack’s Fast 800 Online Programme offers three meal plan options: the Very Fast 800 for rapid 12-week weight loss, the intermittent 5:2 fasting diet popularized by his father, and a sustainable Mediterranean diet plan. Alongside nutrition, it includes structured exercise programs with high-intensity interval training and resistance workouts, as well as educational resources on the science of weight loss.
He explains, “The 800-calorie plan was originally studied for its potential to reverse type 2 diabetes through rapid weight loss. Maintaining a 10kg loss can keep diabetes in remission. The programme has evolved into a full lifestyle support system, incorporating diet, exercise, and mindfulness to improve metabolic health sustainably.”
Dr Mosley’s holistic approach recognizes the importance of not just what you eat, but how you sleep and move, empowering people to achieve lasting health improvements.