Fast Asleep: Improve Brain Function, Lose Weight, Boost Your Mood, Reduce Stress, and Become a Better Sleeper

by Michael Mosley, Mosley, Dr Michael (Reading)

The #1 New York Times bestselling author of The Clever Gut Diet and “one of the world’s leading journalists covering nutrition and health” (Dr. Valter Longo, director of the University of Southern California Longevity Institute) presents a science-based sleep program designed to improve brain function, support weight loss, boost your mood, and reduce stress.

Getting a good night’s sleep is everyone’s daily goal. After all, it reduces your risk of depression, helps you fight chronic disease, improves your memory, and it just plain feels good. Yes, but if sleep can give us all these things and more, why is it that so many of us struggle to get the necessary seven to eight hours a night?

In Fast Asleep, Dr. Michael Mosley brings together the latest, groundbreaking science to explain exactly why it is so important that we regularly get enough sleep. Prone to insomnia, he has taken part in numerous sleep experiments and tested every sleep remedy. Combining personal insight and in-depth research, he explains why so many of us struggle with sleep, what works and what doesn’t, and shares his own myth-busting program to help you achieve a good night’s rest.

Filled with fascinating case studies, fifty delicious, sleep-promoting recipes, and more Fast Asleep is a complete resource that offers a range of tools for combating fatigue and tiredness. Simple, effective, and life-changing, this book explores the science of dreaming, explains why gut health and meal times matter, and reveals tips and tricks to help you not just to sleep better, but to reduce stress levels and feel happier and healthier in general.

Genres: Nonfiction, Health, Self Help, Audiobook, Science, Psychology, Personal Development

Audible Audio

First published March 5, 2020

About the author

Michael 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.

Reviews

[K.J. Charles]

As a first delve into 'why can't I sleep' this would be super useful. Realistically, if you actually can't sleep, you're probably doing all this stuff already and it isn't working and you wish you were goddamn dead and why can't you just FUCKING SLEEP anyway and also if your husband doesn't stop BREATHING in that aggressively audible manner you're going to kill him and if any bastard suggests fucking magnesium tablets ONCE MORE I swear to god I'll do time--

Ahem.

Anyway, nothing terribly new here and no, it hasn't fixed my sleep issues yet. Still, I'm doing the 'half hour morning exercise in early daylight' thing religiously, which is to say "with absolutely no faith and taking the Lord's name in vain."

[Mark Porton · Rating 4 out of 5]

Thomas Edison was quoted as saying ”Sleeping is a criminal waste of time”.

Fast Asleep, How to Get a Really Good Night’s Rest, by Dr Michael Mosley is a highly recommended book for those who struggle to get a good night’s kip. Dr Mosley is a face often seen on our TV screens, he has produced and presented many health and science related programs since the 1980s. He’s also written numerous books. As someone who is always trying to squeeeeze as much out of my sleep as possible, reading this one was a no-brainer.

My interest in this topic really started after reading Why We Sleep by sleep scientist Matthew Walker, my review can be found here https://www.goodreads.com/review/show... - this was a terrific read but it didn’t have many tips on how to sleep better – it was really about the science of sleep and why it matters. It was FASCINATING and is a wonderful pre-read for Dr Mosley’s effort.

Fast Asleep, is really a book for people suffering from insomnia, it is full of ways to improve your quality and quantity of sleep. The first couple of chapters touch on the science of sleep, but after that, it’s full of tips, strategies, tools, and fun facts on how to improve those wonderful hours we spend with our eyes closed.

Some of my take home memories from this book include (and you may already know some of these):

1. Snoring and sleep apnoea and can be best cured by losing weight.

2. Sleep apnoea is particularly common amongst truck drivers, making them dangerously prone to sleeping at the wheel according to an Italian study.

3. Parasomnia (sleep walking) occurs in around 10% of the population, that’s way more than I thought. I’m not sure about you guys, but I find the idea of living with a sleepwalker – terrifying!!

4. Poor sleep contributes to low mood, obesity, type 2 diabetes and low sex drive.

5. Teenagers need 8-10 hours sleep a night. As they tend to be night-owls, they sleep late – but due to the early start of schools, they often end up sleep-deprived. They often eat more junk food, can become obese, anxious and depressed which fires a vicious cycle. There are informed experts who suggest, starting times as school should be later.

6. Melatonin is a sleep-inducing hormone which is produced by our bodies after the sun goes down. It is also available as a non-addictive sleep enhancing medication.

Dr Mosley is quite prescriptive in describing how to improve your sleep and address insomnia. Based on scientific research he introduces a strategy called Sleep Restriction Therapy and emphasises the crucial role of our Gut microbiota, gut flora, or microbiome, studies have shown us that improving and nurturing our gut flora – not only enhances our general well being but also significantly improves our sleep.

By the way, did you know?...... there are more bacterial cells in our body than human cells



We need to look after this Mob……..”Smile buggy, buggies”

There are also many recipes at the back of the book which claim to improve our gut flora, I even had some baked beans at work for lunch today!! But as, a relatively good sleeper, for me – my pre-sleep routine of reading for an hour or two in a quiet bedroom with low light – really helps me get a solid 7 hours on most nights. But I reckon I can make it even deeper and better, by ensuring my gut bugs remain numerous, and happy. (never thought I’d ever have that as a lifetime goal).

One slightly annoying thing about this one was the author’s propensity to cross promote his other books. But this guy is respected, he is qualified and uses scientific evidence to form his opinions. I do highly recommend this if you have difficulty sleeping – it could really help.

4 Stars

[Christina · Rating 5 out of 5]

Perhaps related to my recent review of "I'm So Effing Tired" (great book), I also have trouble falling "Fast Asleep." So I was excited to read this book by Dr. Michael Mosley, a British doctor with a fascinating background as a BBC commentator and a host of shows about mysterious medical diagnoses, as well as an author of several other bestselling medical books. Even if you don't struggle with insomnia, who among us could not use a better night's sleep? Especially in times like these. So I would recommend this book to absolutely everyone, not just poor sleepers like me.

Dr. Mosley provides a fascinating scientific history about the early science of sleep. He breaks down the different stages of sleep (REM, deep, light) and the purposes of each. For example, I had no idea that deep sleep actually cleans your brain and helps your memory. I also did not know that REM sleep and its vivid dreams affects our emotions and emotional processing in the daytime .

Dr. Mosley suggests various methods of tracking your sleep, through journaling or similar (I use an app). He goes past the usual culprits that most of us have tried already (caffeine, blue light) and helps you understand things like your own internal clock (there is a quiz and I was surprised by my results!) It is also surprising and somewhat distressing to learn how much sleep is related to weight gain and weight loss. He discusses eating to create a "sleepy biome" He also has an idea I never heard before: if you are an "extreme lark" (on an early morning clock), maybe you wake up at 3 am and start your day then. While that sounds a little crazy he has some pretty compelling evidence that it works - Mark Wahlberg and Tim Cook are living life this way apparently and getting the same amount of stuff done (or more) before going to bed at 7:30 pm. And finally there is a LOT of discussion about diet and the gut...my least favorite, since I love eating carbs and sugar. But his evidence is compelling.

Overall a great book for people who have tried absolutely everything - there is a ton of new information in here to try and a specific program to follow along with a diary to fill in of factors that may be affecting your sleep. There are also recipes! (I have not tried these yet but I am going to! The breakfasts in particular look fantastic and include some fun stuff like potatoes.) A very complete, science-based book that is also fun to read. Highly recommended for all my insomniac buddies or for anyone who wants to be less tired and enjoy better sleep.

Thanks to NetGalley, Simon and Schuster and Dr. Michael Mosley for the advance copy! 4.5 stars.

[Suz · Rating 3 out of 5]

This is my first experience with this well known physician. His voice is affable and commanding, and he has a good message conveyed with friendliness, warmth, and humour.

He tells stories of coming across people on the train, such as an overweight truck driver who informs Michael he doesn't believe in the need to exercise, and goes on to say how he is a truck driver (stagnant), doesn't eat well (overweight), drinks copious amounts of energy drinks (bad all round) and snores (apnoea). He uses these examples to explain what we are doing wrong.

I am doing most things wrong. I use the weekend to try and catch up (irregular sleep times), I do other things in bed than sleep (laptop, read, GR), I eat too much before bedtime, and I don't exercise. I feel like the only thing I do right is not drink alcohol!

He gives a lot of good advice, and of course mentions the obvious- it depends on how much effort you put in. I don't put in a lot, so probably won't be able to make changes. And this isn't good for me as I am getting older and all the issues relating to sleep, and the problem of getting it right, is harder as we become older.

I listened to this and enjoyed his style, I appreciated all the lived experience he brings, and of course, the good observations made in relation to adolescent sleep as well.

He told me what I know. I have poor sleep hygiene. Oh, and I also do a lot of the 'hypnic jerk' - that funny movement your body makes while falling asleep. The body is a funny thing. I should be making more of an effort. I was listening to this book at 2:00am or something ridiculous this morning, and I can't be doing that.

He does mention though if you are to do this and get up so as to not dwell and become anxious about the fact you are not sleeping, the reading you do needs to be very boring. Oh - and put the phone away from the bedside. He is asking a lot!

I was considering buying a hard copy of this. Not sure yet.

[Bianca · Rating 4 out of 5]

There seem to be a plethora of books on sleep, or maybe it's just synchronicity, I notice them because I'm interested in the topic.
Ah, remember sleeping well through the night? How I miss that!

I was sceptical, but it wasn't bad, especially considering it was a free library ebook.
I was already aware of most things, but have learnt a few new things, esp about the importance of not fretting about not being able to fall asleep and that if you wake up and can't go back to sleep, it's best to get up for 20 mins or so and go do something boring/relaxing and then try to go back to sleep.
Most advice about getting to sleep is about keeping the room cool. Fine, but I'm one of those people, or should I say, women, who have cold feet and feel the cold. If I'm cold, better said, if my feet are cold, there's no way I can fall asleep.
Other things to consider, what you eat and how late you eat, the more hours between the last meal of the day and the time you to bed, the better.
There's a program called Sleep Reduction Therapy that's supposed to help.

A quick read, easy to understand. One could easily just read the summary at the end of each chapter and get the gist of it.

[Kammy · Rating 4 out of 5]

Thank you to the publisher do an advance copy of this book via netgalley!

This book is a good overview of some of the sleep issues that individuals might have. I like that it ranges from medical, lifestyle to work related issues (jet lag and shift work). This also places emphasis on a healthier lifestyle which includes better eating and exercises. the author also gives an explanation of his sleep program to reset your bad sleeping patterns.

[The Cats’ Mother · Rating 4 out of 5]

Fast Asleep is a highly readable self-help guide by well known former doctor turned journalist Michael Mosley, who previously popularised Intermittent Fasting for weight loss. This one tackles another common modern affliction - insomnia - with a range of very practical tips.
I had read and enjoyed Fast 800 last year, and been struggling with sleep recently, so was pleased to find this on NetGalley.

Mosley begins by summarising what we know about sleep and why it’s so important, talks about the various types o& sleep disorder and describes his own experiences with insomnia.
There’s a chapter of tips and all the do’s and don’ts, another on sleep restriction therapy, then he moves onto how diet plays an important role - especially the gut’s microbiome.
He puts it altogether into an easy follow programme, then talks about shift work and jet lag which are managed differently. The final part is a series of supposedly sleep-promoting recipes created by his wife, who is a GP rather than a dietitian.

It’s ironic that the book is illustrated throughout with cute cartoons of cats, but the book doesn’t actually discuss feline causes of insomnia, one of our biggest problems - we have three, who all like to sleep on the bed, or even on us when it’s particularly cold. One pesters my husband relentlessly for water/brushing/attention in the middle of the night, the other randomly sits on my chest and pats my face or smooches enthusiastically for no obvious reason, the third just hits the floor with a guilt-inducing thud when you roll over and accidentally boot her off.
Locking them out leads to furious scratching at the door until they get back in, and not having cats is not an option so we live with it. I need to actually read one of the multiple cat behaviour books I’ve bought but not started - perhaps if Mosely wrote one I might!

I enjoyed reading about the scientific aspects of the topic, and like that while he personalises this by recounting his own sleep issues, it’s not one of those rigid “this worked for me so you should do it too” books - he does keep referring to relevant studies and experts in the field.
I found his suggestions generally helpful - one in particular has already made an enormous difference - putting my iPad in another room overnight so that when I do wake in the night, instead of reaching for it to browse the news or Facebook because I’m bored, I mostly just go back to sleep! Things aren’t so bad that I need to try sleep restriction but it’s good to understand how it works both for suggesting to patients and in case it does become necessary.

The diet section does hark back to his previous books - not necessarily a bad thing but some aspects got a bit repetitive. The dietary principles he promotes seem generally sensible, but I think most people would struggle with the portion sizes recommended in the recipes and feel permanently hungry as a result - which in itself can make it hard to sleep.
Overall I would recommend this to anyone looking for a way to improve their sleep without medications - it’s clearly written, easy to understand, not too long, features some Light British humour and is not overly patronising. My thanks to NetGalley and the publisher for the arc which allowed me to give an honest review. Fast Asleep is published on October 27th.

[Kammy · Rating 4 out of 5]

Thank you to the publisher do an advance copy of this book via netgalley!

This book is a good overview of some of the sleep issues that individuals might have. I like that it ranges from medical, lifestyle to work related issues (jet lag and shift work). This also places emphasis on a healthier lifestyle which includes better eating and exercises. the author also gives an explanation of his sleep program to reset your bad sleeping patterns.

[Literary Redhead · Rating 5 out of 5]

I learned so much about improving sleep from this info-packed guide. The author shares a science-based program with case studies and even 50 tasty recipes to boost sleep.

You will learn the science of good sleep, techniques such as Sleep Restriction Therapy to regulate your sleep cycle, and the importance of healthy food to restorative rest. All can improve mood and brain function, protect against chronic illness, and help in weight loss. Happy sleeping!

5 of 5 Stars

Pub Date 06 Oct 2020

Thanks to the author, Atria Books, and NetGalley for the early copy. Opinions are mine.

#FastAsleep #NetGalley

[Tekla György (teklakonyvei) · Rating 4 out of 5]

Az alvás egy igen kellemes és pihentető tevékenység is lehet, ha pedig valami nincs rendben, akkor hatalmas stressz forrása, mely a következő napunkra erőteljesen rányomja a bélyegét. Noha a A jó alvás titka alapvetően egy pozitív üzenetű kötet, nekem, túlsúlyosként olykor stresszforrás is volt, hogy a többletsúly mekkora mértékben játszhat szerepet a nem kielégítő éjszakai pihenésben.

Mindent összevetve úgy érzem, hogy nincs kellően kihangsúlyozva a könyvben az, hogy olyannyia mások vagyunk, máshogy működünk, hogy talán A jó alvás titka nem ennyire élesen elhatárolható dolgokból áll. Míg valakinél a délután 4-kor elfogyasztott kávé is negatívan hat az alvására, addig van, aki alvás előtt is fel tud hajtani egyet, és alszik, mint a bunda. Viszont tagadhatatlan, hogy akinek folyamatos problémaforrást jelent az alvás, annak útmutatóul szolgálhat a könyv. Nem utolsó sorban azt is javasolja a szerző, hogy ha valami kórosan nincs rendben, érdemes szakemberhez fordulni.

Bővebben: https://www.gyorgytekla.hu/2022/05/mi...

[Julian · Rating 2 out of 5]

As I was twisting and turning last night, suffering from a terrible restless legs attack, a common occurrence for me, I was thinking on how little this book offers to people with serious sleeping disorders. This is a guide for people with bad sleeping habits and/or mild trouble sleeping, but if you have a significant problem, chances are that you already tried all the advice here and it did nothing.

The introduction on what sleep is and why we need it, as well as the problems associated with not getting enough is interesting and of value, but the advice is impractical. Wake up at 7, then stretch, do some resistance training and get sun for 30 minutes. This will put you back at home at 8:30 or so, at which time you need to prepare for your daily day. Kids and their breakfast and lunches be damned. Then you have your last meal earlier 19hrs and start winding down at 20:30. You put a soft light and read and just relax until 22hrs. This advice, while technically sound, has no place in an adult world full with responsibilities and things that have to be done. This doesn't work.

[Ramón Nogueras Pérez · Rating 3 out of 5]

Un libro sencillo, bien documentado y que va al grano acerca del tema que trata, que es la importancia de dormir bien y un programa conductual para atacar el insomnio. Un gran trozo del libro son las recetas de la mujer del autor al final, con lo que en realidad el último tercio es opcional. Pero no desperdicia espacio ni da mucho la vara, y aunque te vende sus métodos, lo hace lo justito. Bien.

[steph · Rating 3 out of 5]

This book is a super easy read but that’s what makes Mosley’s style so appealing. He is brilliant at breaking down why one way of doing something is better than another, backing it up with the right balance of science and personal experience.

All the typical tips you’d expect about how to get better sleep are in here but I was impressed by how much Mosley focused on diet. I think with the ever increasing importance being placed on sleep, we can’t fool ourselves into thinking that lavender essence will save the day if we are out of shape or not looking after ourselves.

The only thing that let this book down for me is that it didn’t directly deal with the lack of energy many people face. Instead it focused on lack of sleep. I would give this book 5 stars for someone struggling with insomnia but not so much for someone who feels that maybe they’re sleeping too much or who are always feeling tired. That said, a lot of the recommendations would be just as beneficial for people facing these problems, it just would have been great if Mosley addressed these issues specifically.

[Brigita]

Gera knyga, sužinojau naujų dalykų ir faktų.👍

[Pedita · Rating 2 out of 5]

I was hoping for something groundbreaking but this very short book gave the same advice we’ve been giving for years. I felt he was justifying some of his own practices which was disappointing.

[Ron Brown · Rating 3 out of 5]

Dr Mosely is a wildly successful author/television presenter. I have read Fast 800 and have watched many of his television presentations. This book has been thoroughly researched and offers much research to consolidate the claims he makes. I would arm myself with a pencil and a post it pad. There is a wealth of hints and advice to use. Being an insomniac I know that many of my kind have various versions of this illness and from my own anecdotal experience it is rampant in Western societies.
Some of his suggestions have not worked for me but I have developed a regime that I use in the hours before bedtime. I find some insomniacs painful in their dismissal of many insomnia remedies. If you don’t wish to be told some home truths about obesity, diet and exercise then go elsewhere. The book has a wealth of practical suggestions and advice. Take it, analyse and make your own conclusions. Set realistic goals if you are an older person understand that the chances of you returning to a night of uninterrupted eight hours of sleeping forget it. It is not going to happen. You cannot run 100 metres as fast as you did when you were twenty as such you are not going to re-capture the sleeping habits you had at that age.
Other than a strict regime of shower, read, bed, sleep the biggest factor in my sleeping is body core temperature. As the cooler weather arrives my sleep improves. I sleep best in the middle of winter with the window above my bed fully open. Finally, sleeping by myself is an important factor.

[Darcy Barzan · Rating 2 out of 5]

This book was really easy to read and understand. But i really didn't enjoy it. i was hoping it would help me to sleep better but in the first 100 pages it was basically a big fat shame and that is the reason most people don't sleep. i did love the way micheal mosley broke everything to and explains things but he always gets really repetitive. this book really didn't help me, with my sleeping issues. it did have breathing techniques but I've already tried all those and didn't bring anything that new to the table on tricks to fall asleep. I still enjoyed some of it when it came to learning facts about sleep but that was about it

[Charlotte Burt · Rating 3 out of 5]

I do like Dr Mosley's writing style, simple enough to understand but not patronising. Well referenced and informative and I always learn something in the process, this book is no exception. What I learned with this one is how our microbiome contributes to good night's sleep. Its only something I have a problem with occasionally but hate it so much that I am always looking out for more information on the subject.

[Nadia S · Rating 2 out of 5]

Probably more of a 2.5 star.

Overall, book reinforces some really useful, but maybe common knowledge, advice about getting a good night’s sleep (have good sleep hygiene, have a consistent sleep window, don’t eat lots of sugary foods, limit caffeine etc). I liked the suggestion of leaving bed when struggling to sleep and doing something else in another part of the house until sleepy, and the spoon test was something I hadn’t come across before. I didn’t like how much emphasis on weight/fat loss there is. I feel that’s a complex topic and not something everyone can easily solve on their own, and I fear that those reading suggestions to just “try losing weight” to have a better sleep could take it as demotivating and a little patronising. Also experienced many eye rolls at references to his other diet books - are we focussed on sleep quality here or fixing everything health related by losing weight and having a diverse gut biome? Also the obsession with the “Mediterranean diet” left me a bit confused (what actually does it consist of, and can’t other healthy diets be just as good?). I’m also still not totally convinced on the science behind intermittent fasting. And as for shift workers… good luck!
A good read for an overview on sleep and to remind you why it is so important, but I would suggest that you can take or leave any of the advice you want because it feels pretty subjective.

[Julie · Rating 5 out of 5]

Written in Dr Michael Mosley TV style, the book contains all the relevant scientific information in an easy to understand format.
The information is provided in digestible chunks with a touch of humour. There are plenty of references provided throughout the text and listed in the end notes for those who want to delve deeper.
The advice given doesn't require a medical degree to implement and isn't purely to get you to sleep . It provides multiple suggestions and lifestyle tweaks to getting GOOD sleep.
While my sleep isn't poor enough to need his Fast Asleep program, I will be using his other tips to improve the quality of my sleep.

[Jenae Lovercamp Hulsey · Rating 4 out of 5]

Fast Asleep is an excellent complication of research recommending good diet, exercise, 30 minutes of daylight, and the other steps science had showed us will help us sleep. I liked the emphasis on diet although it really only looks at the Mediterranean Diet (I disagree with the benefits of eating meat and drinking nightly). I think the advice to cure depression is a little cavalier but his plan for improving insomnia, CBTI, is backed with many trials and evidence as well as his personal experience.

[Ann T · Rating 4 out of 5]

3.5 to 4 stars
This book was a really easy read. It had a few gems of information amongst it but mostly it was information you have read before if you have done an6 previous reading on sleep.

I liked his sleep program and if sleeping ever becomes less than ideal I will take it on without a doubt.

Recommended reading for anyone with sleep problems and no knowledge of sleep and a good easy read for those who have some knowledge but curious anyway

[Carole · Rating 4 out of 5]

A very interesting read. I’m going to try several of the recommendations, to see if they help with my occasional insomnia and occasional restless nights. If they do help, I’ll change my rating to 5 stars.

[Anna · Rating 5 out of 5]

The best book I've read about sleep, it's short and very practical.

[Jacqueline Mcgregor · Rating 4 out of 5]

Really interesting book, shows links that gut microbes effect your quality of sleep as well as good strategies to improve the quality of your sleep

[Peter Svensdotter · Rating 4 out of 5]

Some good tips, at least on face value. Real jury remains out until the pudding has been eaten, but sounds promising.

[Gabriela Górska]

Ta książka jest tym czym ma być - przede wszystkim poradnikiem.

[Lynette · Rating 3 out of 5]

Easy to read with helpful bits at the end of each chapter summarizing things.

[Ben Denison · Rating 4 out of 5]

Good book, good info on eating before/after sleep, napping during the day, ways to better sleep, routines for going to sleep, methods for waking and getting back to sleep. I thought this was very informative as a person who walks 3-4 times a night.

[Feltboots · Rating 3 out of 5]

Working my way through the suggestions, hopefully it will help.