Have you ever noticed that when you don’t sleep well, you seem to feel hungry all the time? And the things you crave may not be the healthy options you planned to eat. You are not alone. Our survey of over 3,100 Slimming World members* found that:
Three out of four Slimming World members say their food choices are affected by poor sleep, with crisps, chocolate and sweets being the most likely snacks when tired.
Our sleep study also showed that:
- Over a third of slimmers sleep better after joining Slimming World
- the more weight members lose, the more likely they are to report improved sleep
- half of lean people who lost 15% or more of their body weight said their sleep improved
At Slimming World, we understand how sleep can affect weight and vice versa. It can become a vicious cycle. we reach for high Syn foods because we’re tired, our weight goes up and it’s even harder to sleep.
We can help you reverse this cycle by improving your sleep quality through healthy lifestyle changes. This can help prevent those sleep-deprived slips that can derail our weight loss success.
You can create a positive sleep cycle by:
- Meal optimization – our meal plan makes it easy to choose healthier options, even when you’re tired
- Support and strategies. we’ll help you identify your poor sleep danger zones and equip you with ways to plan and protect your weight loss.
- Increased activity. research shows that people sleep significantly better when they lead an active lifestyle. Our Body Magic program will help you get active at a pace that works for you
All of this can lead to better sleep, greater weight loss, and a great boost of well-being.
Over a third of our survey respondents said they slept better since joining Slimming World, with many reporting that they:
- no more going to bed feeling too full
- snore less
- experience less discomfort/pain
- make fewer trips at night
- less likely to lie awake feeling anxious or depressed
Better sleep means we have more energy throughout the day, are more motivated to plan and cook healthy meals, and are more likely to stick to activity plans.
DONNA’S SLEEP STORY. When Donna joined Slimming World, she weighed 17st 6lb and stopped breathing at night. Losing more than 7 has helped her sleep well and wake up full of energy.
RYAN’S SLEEP STORY. At 34, bricklayer Ryan Money’s weight concerns kept him up at night, causing him to sleep on the job. He has now lost 17st and is sleeping soundly.
Tips to help you sleep well
While we know there isn’t always a quick fix for sleep problems, these tried-and-true tactics can help:
🍎 Avoid eating large meals close to bedtime. If you want an evening snack, reach for something high in fiber and low in fat and sugar, as studies show that eating foods low in fiber and lower in fat and sugar can negatively impact sleep quality. Examples may include:
- nonfat natural Greek yogurt and sliced banana
- carrot sticks and Slimming World hummus
- plain popcorn
- rice cakes
- sliced apple and 1 tablespoon low-fat peanut butter
🍷 Reduce alcohol consumption. While this may initially make you drowsy, which can help you drift off, it can also lead to a restless night, early awakenings, and poorer sleep overall.
📱 Ban screens from the bedroom. The glare from our cell phones, tablets, and TVs delays the release of melatonin, which normally helps you sleep.
🚶Enjoy a brisk walk or light stretching in the evening. Research shows that mild to moderate exercise can help you sleep better. Try to plan a more strenuous activity for the beginning of the day.
🛁 Build a relaxing routine. Stress and anxiety can keep us up at night. So try to do something relaxing before bed, like taking a warm bath, stretching, reading a good book, or drinking a warm, milky drink.
FOR MORE MEMBERS. You’ll find more tips for a better night’s sleep, as well as strategies to help protect your weight loss on tired days. Procrastinate more, lose more opportunity on our exclusive members site
*Holloway, L., Morris, L., Dowse, E., Bennett, SE, Lavin, J. (2016) Losing sleep? Perspectives on the relationship between sleep and weight-related behaviors in people with weight loss goals.