Why Sleep Never Comes

Triple Espresso in bed...

Why Sleep Feels Harder Than It Should

Let’s skip the usual “sleep 7–9 hours” lecture.

You already know that.

The real issue isn’t how long you sleep.
It’s what you’re doing that makes sleeping harder than it needs to be.

Lack of sleep makes fat loss harder than it should be.

It messes with hunger, ramps up cravings, tanks motivation, and makes every decision feel about ten times harder.

That’s partly down to your hunger hormones.

When you’re short on sleep:

• Ghrelin (which increases appetite) goes up
• Leptin (which tells you you’re full) drops

Translation:

You’ll want more food and feel less satisfied — even if you’ve eaten plenty.

Before you pretend you’re too busy to sleep, let’s look at what’s actually going on.

Start With What You Can Change 

You don’t need a perfect bedtime routine.
You need fewer habits that sabotage sleep.

Reduce caffeine after midday

Caffeine has a half-life of 4–6 hours, which means around half of that afternoon triple espresso is still circulating when you’re trying to sleep.

Keep doom-scrolling out of the bedroom

If your last thought at night is:

1. Someone else’s highlight reel, or
2. A passive-aggressive post from the local Facebook group

…You’ve already lost.

Try the 3-2-1 method (if it suits you)

1. No food 3 hours before bed
2. No drink 2 hours before
3. No screens 1 hour before

If that sounds unbearable and makes you want to kick me in the face and genitals, fair enough.

Do what you can manage.

The Urge to Stay Up Late for “Me Time”

That’s called bedtime procrastination.

And it’s usually a sign your day is too full of other people’s needs and not enough of your own.

You stay up scrolling because it’s the only time you feel in control.

If that’s you, create more moments during the day that give you relief, freedom, or a laugh.

You don’t need a full spa day.

Five minutes of silence.
A short walk.
Doing something that isn’t designed to please everyone else.

That’s often enough to make sleep easier — and fat loss less of a slog.

Your Task for Today

Pick one habit that’s wrecking your sleep and change it. Just one.

Create a wind-down cue—the same time, every night.
Candles. Whale music. An audiobook. Anything you can stick to consistently.

Stop pretending you’re “fine” on five hours of sleep.
You’re not.

On the next one: Motivation – why waiting to feel motivated is usually the reason nothing changes.

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