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4 Weeks to Better Sleep: How to get a better night's sleep
Featuring an expanded four-week plan and bonus material on brain health, mood, immunity and metabolism, this updated & revised edition of Fast Sleep is packed with the latest scientific research and even more guidance to help you improve your sleep for good.'I read this eagerly because I am desperate for tips on how to sleep better. It is based around the revolutionary idea that when it comes to sleep what matters is not the hours you spend in bed but the quality of the sleep you are getting - your sleep efficiency. This book was full of surprises!' -- Jeremy VineGround-breaking sleep science from the bestselling author of The 5:2 Fast Diet and The Fast 800A good night's sleep is essential for a healthy brain and body. So why do so many of us struggle to sleep well? In 4 Weeks to Better Sleep, Dr Michael Mosley explains what happens when we sleep, what triggers common sleep problems and why standard advice rarely works.Prone to insomnia, he has taken part in numerous sleep experiments and tested every remedy going. The result is a radical four-week plan, based on the latest science, designed to help you re-establish a healthy sleep pattern in record time. With plenty of surprising recommendations - including tips for teenagers, people working night shifts and those prone to jet lag - plus recipes which will boost your deep sleep by improving your gut microbiome, 4 Weeks to Better Sleep provides the tools you need to sleep better, reduce stress and feel happier.With new techniques and a revised 4-week sleep programme to help you sleep faster and better
301 pages, Kindle Edition
Published December 28, 2023
244 people are currently reading
203 people want to read
About the author
Michael Mosley
259 books309 followersMichael Mosley was a British television journalist, producer, and presenter who worked for the BBC (amongst other broadcasters) from 1985 until his death in 2024. He was probably best known as a presenter of television documentaries on biology and medicine, and his regular appearances on The One Show.
Born in Kolkata, India, the son of a bank director, Mosley studied philosophy, politics and economics at New College, Oxford, before working for two years as a banker in the City of London. He then decided to move into medicine, intending to become a psychiatrist, studying at the Royal Free Hospital Medical School (now part of UCL Medical School).
Becoming disillusioned by psychiatry, upon graduation Mosley joined a trainee assistant producer scheme at the BBC in 1985. Since then he produced and presented many documentaries on science and/or medicine. He was an advocate of intermittent fasting and low-carbohydrate diets who wrote books promoting the ketogenic diet.
Mosley died on the Greek island of Symi on 5 June 2024.
Born in Kolkata, India, the son of a bank director, Mosley studied philosophy, politics and economics at New College, Oxford, before working for two years as a banker in the City of London. He then decided to move into medicine, intending to become a psychiatrist, studying at the Royal Free Hospital Medical School (now part of UCL Medical School).
Becoming disillusioned by psychiatry, upon graduation Mosley joined a trainee assistant producer scheme at the BBC in 1985. Since then he produced and presented many documentaries on science and/or medicine. He was an advocate of intermittent fasting and low-carbohydrate diets who wrote books promoting the ketogenic diet.
Mosley died on the Greek island of Symi on 5 June 2024.
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Displaying 1 - 26 of 26 reviews
February 25, 2024
The title of this leads you to believe its gonna be the plan for better sleep. The reality is the majority of the book is describing the writers own experiences and various sleep studies and recipes. This is interesting but as it is marketed as a self help book very misleading. The actual plan is less than 10 pages long. It does give help insights but apart from the srp its just a rehash of everthing ive read elsewhete pulled togethet.
I would recommended this to anyone who wants to learn bout the science of sleep problems but be sware thd plan section is a ver small part of this book.
This is helpful as a chronic insomnia sufferer it did give me a couple of new insights and ideas but not tgd plan I was hoping for. Very disappointed.
3 stara. Thanks to netgallery and publisher and author
I would recommended this to anyone who wants to learn bout the science of sleep problems but be sware thd plan section is a ver small part of this book.
This is helpful as a chronic insomnia sufferer it did give me a couple of new insights and ideas but not tgd plan I was hoping for. Very disappointed.
3 stara. Thanks to netgallery and publisher and author
June 29, 2024
Dr Michael Mosley was a British television journalist, producer, and presenter who worked for the BBC from 1985 until he died on the Greek island of Symi on 5 June 2024. He was probably best known as a presenter of television documentaries on biology and medicine. He is the author of several best-selling books. His wife, Dr Clare Bailey, is a GP who pioneered a dietary health approach. She contributed to the Recipes section of this book.
In late 2023, he travelled to Australia to enrol in the Flinders University Sleep Institute's world-first, two-month sleep treatment program. During this rigorous diagnostic phase, the university lab utilised cutting-edge technology and personalised clinical methods to conduct a rigorous clinical trial and treat Dr Mosley and thirty Australians with a range of sleep disorders, improving the nation’s health through the science of sleep.
He also agreed to present a three-episode series covering the above treatment program, Australia’s Sleep Revolution, aired on SBS (Special Broadcasting Service). You can watch these three episodes at the following website.
Watch Australia's Sleep Revolution with Dr Michael Mosley | Stream free on SBS On Demand
https://www.sbs.com.au/ondemand/tv-se...
I don’t know if you can access the programs if you are not in Australia. I found this series highly beneficial for solving insomnia.
The first part of this book is a gateway to understanding the science of sleep. It unveils that your brain cycles through four stages of sleep when you fall asleep. The first three are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The sleeping cycles look like the following:
• Stage 1 (N1): This initial stage lasts about 1 to 7 minutes. It’s a light sleep where you are somewhat aware of your surroundings. During this stage, you might experience muscle cramps or sudden jerks.
• Stage 2 (N2): Following N1, your sleep enters N2, which lasts around 10 to 25 minutes. During N2, brain activity slows down, and body temperature
drops. This is the stage where most of your sleep occurs.
• Stage 3 (N3): Also known as slow-wave sleep (SWS) or deep sleep, N3 lasts about 20 to 40 minutes. It’s the most restorative phase, where your body repairs and regenerates. Blood pressure drops, and growth hormone is released.
And finally, you have the fourth stage:
• Rapid Eye Movement (REM) Sleep: This stage typically lasts 10 to 60 minutes. It is characterised by rapid eye movements, vivid dreams, and increased brain activity. REM sleep is essential for memory consolidation and emotional processing.
As the night progresses, you cycle through these stages, each lasting about 90 minutes on average.
Michael had chronic insomnia issue; he indicated that sleep deprivation could affect:
• Daytime Sleepiness: Feeling tired during the day, which can impact work, relationships, and overall enjoyment of life.
• Impaired Mental Function: Cognitive impairment, difficulty multitasking, and increased risk of mistakes (think workplace or driving accidents).
• Mood Changes: Sleep loss can make you more anxious, irritable, and less emotionally regulated.
• Reduced Immune Function: A weak immune system makes you more susceptible to infections.
• Weight Gain: Sleep is crucial for maintaining a healthy weight.
Circadian rhythms are known as your body’s internal clock. They are primarily influenced by the eyes' exposure to light and darkness. Exposing your eyes to bright light at specific times can help you strategically adjust your circadian rhythms, including your sleep schedule. If you want to wake up earlier in the day, get light exposure in the morning, shortly after you wake up. If you're going to stay up later at night, get light exposure in the evening or night once you’re feeling tired.
Jet lag and shift work throw the internal body clock out of sync with the external world. You try to sleep when your body clock says you should be awake. This book has a chapter focusing on quality sleep under these two conditions.
Sleep apnea is a breathing disorder that causes repeated lapses in breathing during sleep. The most common type is obstructive sleep apnea (OSA). Breathing can stop and start, and loud snoring can occur. Many people benefit from using a CPAP machine, which gently pumps air into a mask you wear while sleeping.
People aged 65+ should have 7-8 hours of sleep. Dr Mosley introduced the following sleeping and eating tactics to improve sleeping quality:
• Sleep Restriction Therapy (SRT). SRT is a behavioural treatment for chronic insomnia. It aims to enhance sleep quality by optimising the time spent in bed. Limit your time in bed (TIB) to the time you’re actually sleeping. TIB should not be less than 5 hours. As your sleep improves, gradually increase TIB until you meet your required amount of sleep. You can find how to execute SRT in Chapter 7.
• Time-restricted eating (TRE)—You can start by going 12 hours without eating (12:12) and then try to extend the overnight fast to 14 hours, i.e. 14:10.
• Cognitive Behavioural Therapy (CBT). CBT is effective for treating insomnia. It focuses on changing negative thought patterns and behaviours related to sleep. It also helps you establish good sleep hygiene practices, such as maintaining a consistent sleep schedule, avoiding caffeine before bedtime, and creating a relaxing bedtime routine. CBT includes techniques like stimulus control associating the bed with sleep and relaxation training.
The book also introduces the concept of the Mediterranean diet's potential influence on sleep. A higher M score, which is highly consistent with the ideal Mediterranean diet, was found to be associated with better sleep quality in a study in Italy. Those with a high M score were more than twice as likely to enjoy decent-quality sleep as those with a low M score. They not only sleep longer but also have a higher sleep efficiency, offering a promising avenue for improving sleep quality.
Mosley’s four-week sleep plan, beginning from page 171, is less than ten pages long. Before you start, you need to have the following ready:
• The first thing to consider is whether you should adopt SRT.
• Keep a sleep diary—You can download and print the diary from www.fast-asleep.com/sleep-diary. The diary assesses how well you sleep, including the time you go to bed, the time you wake up, and any disturbances during the night. It also helps you calculate sleep efficiency, which is the percentage of time you spend asleep while in bed. By the end of the four weeks, you should aim to increase efficiency by 85% or higher.
• Choose a wake-up time and stick to it, at weekends and during the week.
• Measure your weight, waist, and blood sugar levels. Improved sleep can have a positive impact on your health.
• Sort out your bedroom and ensure there are no distracting electronics around.
• Resistance exercises, also known as strength training or weight training, are essential for building and maintaining muscle strength.
• Michael’s favourite way of eating is the Mediterranean diet. Studies have shown eating a Mediterranean diet can help cut the risk of having a heart attack or stroke by around 30%, 50% of developing type 2 diabetes and 70% of breast cancer.
In each week following the execution, make sure you adhere
• Keeping your wake-up time the same, whether during the week or the weekend.
• Fill in your sleep diary. This is essential to understanding your sleep efficiency.
• You can take a brisk early morning walk and expose yourself to bright light to help reset your body clock for the day ahead.
• If you are trying TRE, you can eat breakfast at 8 a.m. or 10 a.m., depending on whether you follow the 12:12 or 14:10 rule.
• You should finish your evening meal at least three hours before bed and avoid snacking before sleeping.
• If your sleep efficiency has improved to 85%, add 20 minutes to your sleep window. Follow SRT and increase your sleep hours to reach recommended sleeping hours, i.e. 7-9 hours.
• Keep eating Mediterranean-style food.
• If you can’t fall asleep for a while, get out of bed and don’t get back in until you feel tired.
• Remain active and do plenty of resistance exercises like press-ups and squats.
Michael was relatively neutral throughout this book, providing valuable information and knowledge. However, he was opinionated about recipes, mindfulness, and breathing exercises. The recipes are nice to have. They might be tasty and healthy but are not easy to implement. I am surprised that they occupy a quarter of the book's coverage. All the propositions to sleep better in the book seem to have been carried through, but I wonder how well the plan will work for us until we have implemented and analysed the results.
Nonetheless, this book provides a good starting point for assessing and identifying some of the challenges many individuals have faced in developing better sleep habits. It offers practical steps to improve diet and sleep routines, so it might be worth checking out.
Since I had a family, I have slept 5-6 hours a night. Every few days, I had even less sleep. Still, I could always take a nap at any time in any place and perform professional and private lives. I did not consider myself a chronic insomniac. After I retired, I found it even more difficult to sleep earlier. I think I might be an owl.
Recently, I discovered that I could sleep more than 6 hours without disruption. I only go to bed when tired and don’t drink much after dinner. If I can’t continue my sleep after waking up due to the call of nature, I will sit in my study room until I feel sleepy. All these minor changes improve my quality of sleep.
In late 2023, he travelled to Australia to enrol in the Flinders University Sleep Institute's world-first, two-month sleep treatment program. During this rigorous diagnostic phase, the university lab utilised cutting-edge technology and personalised clinical methods to conduct a rigorous clinical trial and treat Dr Mosley and thirty Australians with a range of sleep disorders, improving the nation’s health through the science of sleep.
He also agreed to present a three-episode series covering the above treatment program, Australia’s Sleep Revolution, aired on SBS (Special Broadcasting Service). You can watch these three episodes at the following website.
Watch Australia's Sleep Revolution with Dr Michael Mosley | Stream free on SBS On Demand
https://www.sbs.com.au/ondemand/tv-se...
I don’t know if you can access the programs if you are not in Australia. I found this series highly beneficial for solving insomnia.
The first part of this book is a gateway to understanding the science of sleep. It unveils that your brain cycles through four stages of sleep when you fall asleep. The first three are considered non-rapid eye movement (NREM) sleep, also known as quiet sleep. The sleeping cycles look like the following:
• Stage 1 (N1): This initial stage lasts about 1 to 7 minutes. It’s a light sleep where you are somewhat aware of your surroundings. During this stage, you might experience muscle cramps or sudden jerks.
• Stage 2 (N2): Following N1, your sleep enters N2, which lasts around 10 to 25 minutes. During N2, brain activity slows down, and body temperature
drops. This is the stage where most of your sleep occurs.
• Stage 3 (N3): Also known as slow-wave sleep (SWS) or deep sleep, N3 lasts about 20 to 40 minutes. It’s the most restorative phase, where your body repairs and regenerates. Blood pressure drops, and growth hormone is released.
And finally, you have the fourth stage:
• Rapid Eye Movement (REM) Sleep: This stage typically lasts 10 to 60 minutes. It is characterised by rapid eye movements, vivid dreams, and increased brain activity. REM sleep is essential for memory consolidation and emotional processing.
As the night progresses, you cycle through these stages, each lasting about 90 minutes on average.
Michael had chronic insomnia issue; he indicated that sleep deprivation could affect:
• Daytime Sleepiness: Feeling tired during the day, which can impact work, relationships, and overall enjoyment of life.
• Impaired Mental Function: Cognitive impairment, difficulty multitasking, and increased risk of mistakes (think workplace or driving accidents).
• Mood Changes: Sleep loss can make you more anxious, irritable, and less emotionally regulated.
• Reduced Immune Function: A weak immune system makes you more susceptible to infections.
• Weight Gain: Sleep is crucial for maintaining a healthy weight.
Circadian rhythms are known as your body’s internal clock. They are primarily influenced by the eyes' exposure to light and darkness. Exposing your eyes to bright light at specific times can help you strategically adjust your circadian rhythms, including your sleep schedule. If you want to wake up earlier in the day, get light exposure in the morning, shortly after you wake up. If you're going to stay up later at night, get light exposure in the evening or night once you’re feeling tired.
Jet lag and shift work throw the internal body clock out of sync with the external world. You try to sleep when your body clock says you should be awake. This book has a chapter focusing on quality sleep under these two conditions.
Sleep apnea is a breathing disorder that causes repeated lapses in breathing during sleep. The most common type is obstructive sleep apnea (OSA). Breathing can stop and start, and loud snoring can occur. Many people benefit from using a CPAP machine, which gently pumps air into a mask you wear while sleeping.
People aged 65+ should have 7-8 hours of sleep. Dr Mosley introduced the following sleeping and eating tactics to improve sleeping quality:
• Sleep Restriction Therapy (SRT). SRT is a behavioural treatment for chronic insomnia. It aims to enhance sleep quality by optimising the time spent in bed. Limit your time in bed (TIB) to the time you’re actually sleeping. TIB should not be less than 5 hours. As your sleep improves, gradually increase TIB until you meet your required amount of sleep. You can find how to execute SRT in Chapter 7.
• Time-restricted eating (TRE)—You can start by going 12 hours without eating (12:12) and then try to extend the overnight fast to 14 hours, i.e. 14:10.
• Cognitive Behavioural Therapy (CBT). CBT is effective for treating insomnia. It focuses on changing negative thought patterns and behaviours related to sleep. It also helps you establish good sleep hygiene practices, such as maintaining a consistent sleep schedule, avoiding caffeine before bedtime, and creating a relaxing bedtime routine. CBT includes techniques like stimulus control associating the bed with sleep and relaxation training.
The book also introduces the concept of the Mediterranean diet's potential influence on sleep. A higher M score, which is highly consistent with the ideal Mediterranean diet, was found to be associated with better sleep quality in a study in Italy. Those with a high M score were more than twice as likely to enjoy decent-quality sleep as those with a low M score. They not only sleep longer but also have a higher sleep efficiency, offering a promising avenue for improving sleep quality.
Mosley’s four-week sleep plan, beginning from page 171, is less than ten pages long. Before you start, you need to have the following ready:
• The first thing to consider is whether you should adopt SRT.
• Keep a sleep diary—You can download and print the diary from www.fast-asleep.com/sleep-diary. The diary assesses how well you sleep, including the time you go to bed, the time you wake up, and any disturbances during the night. It also helps you calculate sleep efficiency, which is the percentage of time you spend asleep while in bed. By the end of the four weeks, you should aim to increase efficiency by 85% or higher.
• Choose a wake-up time and stick to it, at weekends and during the week.
• Measure your weight, waist, and blood sugar levels. Improved sleep can have a positive impact on your health.
• Sort out your bedroom and ensure there are no distracting electronics around.
• Resistance exercises, also known as strength training or weight training, are essential for building and maintaining muscle strength.
• Michael’s favourite way of eating is the Mediterranean diet. Studies have shown eating a Mediterranean diet can help cut the risk of having a heart attack or stroke by around 30%, 50% of developing type 2 diabetes and 70% of breast cancer.
In each week following the execution, make sure you adhere
• Keeping your wake-up time the same, whether during the week or the weekend.
• Fill in your sleep diary. This is essential to understanding your sleep efficiency.
• You can take a brisk early morning walk and expose yourself to bright light to help reset your body clock for the day ahead.
• If you are trying TRE, you can eat breakfast at 8 a.m. or 10 a.m., depending on whether you follow the 12:12 or 14:10 rule.
• You should finish your evening meal at least three hours before bed and avoid snacking before sleeping.
• If your sleep efficiency has improved to 85%, add 20 minutes to your sleep window. Follow SRT and increase your sleep hours to reach recommended sleeping hours, i.e. 7-9 hours.
• Keep eating Mediterranean-style food.
• If you can’t fall asleep for a while, get out of bed and don’t get back in until you feel tired.
• Remain active and do plenty of resistance exercises like press-ups and squats.
Michael was relatively neutral throughout this book, providing valuable information and knowledge. However, he was opinionated about recipes, mindfulness, and breathing exercises. The recipes are nice to have. They might be tasty and healthy but are not easy to implement. I am surprised that they occupy a quarter of the book's coverage. All the propositions to sleep better in the book seem to have been carried through, but I wonder how well the plan will work for us until we have implemented and analysed the results.
Nonetheless, this book provides a good starting point for assessing and identifying some of the challenges many individuals have faced in developing better sleep habits. It offers practical steps to improve diet and sleep routines, so it might be worth checking out.
Since I had a family, I have slept 5-6 hours a night. Every few days, I had even less sleep. Still, I could always take a nap at any time in any place and perform professional and private lives. I did not consider myself a chronic insomniac. After I retired, I found it even more difficult to sleep earlier. I think I might be an owl.
Recently, I discovered that I could sleep more than 6 hours without disruption. I only go to bed when tired and don’t drink much after dinner. If I can’t continue my sleep after waking up due to the call of nature, I will sit in my study room until I feel sleepy. All these minor changes improve my quality of sleep.
January 18, 2025
I enjoyed this book and I like the way Dr Mosley does the research and experiments himself (where he can) and reports back. I also like the way his books are written and engaging given the content matter isn’t very exciting. I am attempting to do the 4 weeks now, but after years of horrendous sleep patterns it’s proving difficult. Will report back and maybe edit this review in terms of sleep changes. Excited to try.
February 13, 2024
Lots to learn in here. I’ve always felt my sleep hygiene is good but am struggling now. Sleep restriction I’ve heard is key to re establishing good habits so have made moves towards it. Am seeing some improvement. Not sure I’ll try the recipes.
June 8, 2025
Actually idk why I gave it five stars more like 3.5 bc the last 80 pages wet all recipes an I read them all was not fun.
April 18, 2024
A proof is in the pudding, 4 week to better sleep is a simple title. It indeed, helps.
In fact, this is a simple book, for the naive or beginner this is a very good to start with as it provides a quick overview of how to boost sleep in layman's terms.
For experts, there is nothing to see here other than a refresher for what you already know. This book is easy to read. For those pros, who have a brain that functions like a god from their impeccable sleep routine, speed reading this book can be done in probably 3 hours.
I fall in the latter category, I've had my sleep addressed through professional means a long time ago. I needed a book to refresh what I learnt back then to see if I still have good habits. It turns out that I do. And I hope it is the case for you too.
For most of the book, Michael was quite neutral providing information and knowledge. However, there are few parts he does become a bit opinionated, which did ruin the flow of the book, luckily enough, these occurrence were only few.
In fact, this is a simple book, for the naive or beginner this is a very good to start with as it provides a quick overview of how to boost sleep in layman's terms.
For experts, there is nothing to see here other than a refresher for what you already know. This book is easy to read. For those pros, who have a brain that functions like a god from their impeccable sleep routine, speed reading this book can be done in probably 3 hours.
I fall in the latter category, I've had my sleep addressed through professional means a long time ago. I needed a book to refresh what I learnt back then to see if I still have good habits. It turns out that I do. And I hope it is the case for you too.
For most of the book, Michael was quite neutral providing information and knowledge. However, there are few parts he does become a bit opinionated, which did ruin the flow of the book, luckily enough, these occurrence were only few.
January 30, 2024
Really interesting to learn about how sleep studies became and a look into how they work.
Maybe I’ve read too much though as the information given is no different to other places to find anything out. Ear better, relaxing environment, waking up and going to sleep at the same time…
It was nice that it was written to check in daily and read another paragraph and to try a new thing, see if it was for you.
The recipes were a nice touch too. Some sounded very yummy, though I never tried any.
———
Thank you NetGalley for this ARC
Maybe I’ve read too much though as the information given is no different to other places to find anything out. Ear better, relaxing environment, waking up and going to sleep at the same time…
It was nice that it was written to check in daily and read another paragraph and to try a new thing, see if it was for you.
The recipes were a nice touch too. Some sounded very yummy, though I never tried any.
———
Thank you NetGalley for this ARC
January 11, 2024
All the ideas seem good on paper but I feel like I can't really rate it until it's been four weeks?
January 11, 2024
This book is based partly on the author's own experience of sleep issues, and therefore I was looking forward to a manual offering some very practical suggestions on sleep hygiene, and how to ensure that one gets a better night's sleep.
Mosley does offer some interesting insights on our sleep issues as a society (some of which may not be entirely new to many of his readers), as well as a few of the key causes that lie behind our challenges in this regard. He also shares some interesting experience that he has had as a result of taking part in sleep experiments.
I am not sure how well the suggestions will work, until they have been implemented and analysed. So that part I cannot vouch for in this book review. But I do think that the book provides a good starting point in terms of assessing and identifying some the challenges that many individuals face in developing better sleep habits, and it's worth checking out for that reason alone.
I received a free copy of this book from Netgalley in exchange for an honest review
Mosley does offer some interesting insights on our sleep issues as a society (some of which may not be entirely new to many of his readers), as well as a few of the key causes that lie behind our challenges in this regard. He also shares some interesting experience that he has had as a result of taking part in sleep experiments.
I am not sure how well the suggestions will work, until they have been implemented and analysed. So that part I cannot vouch for in this book review. But I do think that the book provides a good starting point in terms of assessing and identifying some the challenges that many individuals face in developing better sleep habits, and it's worth checking out for that reason alone.
I received a free copy of this book from Netgalley in exchange for an honest review
January 18, 2024
I'm a terrible sleeper - 4 to 5 hours a night - and consequently I'm always looking for informed advice/guidance on how to remedy this and was hoping this book would be the answer. Whilst it does give some fascinating insights and pointers I'm not sure this is going to work for me, although that said, I have taken onboard some of his suggestions. Too much of the book was taken up with his wife's recipes for my liking, but that's just an opinion and others will hopefully greatly benefit from it.
September 18, 2024
4 Weeks to Better Sleep is a great guide that breaks down how sleep works and offers practical tips for improving it. It's easy to read and perfect for beginners, but also serves as a review for those who already know the basics. The book includes some recipes and advice on adjusting your diet and routine for better sleep. I’ve personally seen improvements, and following the steps made a big difference in my energy and mood. If you’re dealing with sleep issues, I highly recommend this book.
November 29, 2025
Great book which is written in an easy to understand manner and was read in less than 5 hours.
Main points;
* 7 hours sleep for an adult is fine.
* Try to keep bedtimes around the same time each day.
* Only use the bed for intimacy and sleep. Don't lie around in it.
* Avoid caffine after midday.
* Keep a diary of your sleep.
* Don't be worried if you wake in the night. Frame it that you will be fine but stay off devices.
Main points;
* 7 hours sleep for an adult is fine.
* Try to keep bedtimes around the same time each day.
* Only use the bed for intimacy and sleep. Don't lie around in it.
* Avoid caffine after midday.
* Keep a diary of your sleep.
* Don't be worried if you wake in the night. Frame it that you will be fine but stay off devices.
February 27, 2024
Very week written book it’s a practical book and that’s a book that gets a tick for me it have meal plans it gives you a full calendar on how to sleep better . The book is one I would definitely use again to help I haven’t yet made use of the calendar to sleep better but I would say it’s great . From someone who does not suffer from bad sleep I would definitely say it has great tips
September 26, 2024
Clear, concise. I feel more confident in discussing my sleep issues with my doctor and have a plan to approach healthier sleep habits. I annotated the book so I can more easily create an approach for me and my CPTSD. I’d like to read more targeted books on this and sleep next. Finally making lots of links between my overall health and mental health.
March 24, 2025
This was an interesting book. Mosley talks about some things i haven’t heard of before in terms of how to sleep better and the science behind it all. However he does tend to repeat himself a lot with a lot of comments such as “which i mention later in chapter X, but will summarise quickly here”. This made me feel like i wanted to skip a few bits but still was interesting
March 16, 2024
Helpful to understand how sleep works and the impact of food and timings of eating have on it. A good starter book for learning about sleep and it also has practical steps to take to improve diet and sleep routines.
January 14, 2024
I can’t rate it fully until I’ve done the 4 week plan.
Read
March 21, 2024Perhaps not the one to read if you are in any way inclined towards disordered eating, given the strong fasting and calorie-restricting recommendations for better management of sleep and jet lag.
March 24, 2024
excellent read!
I really enjoyed reading this book. It was very informative and I would recommend to anyone as an easy and educational read.
I really enjoyed reading this book. It was very informative and I would recommend to anyone as an easy and educational read.
April 25, 2024
An excellent review on how to improve sleep.
June 6, 2024
Lyn Bookclub 2024 ✅
October 12, 2024
Very helpful indeed
January 10, 2025
Very informative. Loads of actionable steps that can be taken.
July 22, 2025
Straightforward and seems back in science and studies, but nothing revolutionary. Provided a good plan for those who are insomniacs or struggling with sleep generally
January 9, 2026
pretty solid tips to try out when I thought I'd already tried it all
May 10, 2024
Really good book and great tips that everyone can learn from! Loved this book
Displaying 1 - 26 of 26 reviews