• Three-quarters of dieters (74%) who had regular sleep patterns found it easier to shed pounds;
  • Four-fifths of good sleepers (82%) were also likely to follow consistent routines in their eating habits, which aids weight loss;
  • Poor sleepers tend to drink more and are more likely to have diet lapses and snack between meals;
  • Results are from a new study of 1,000 people by the health and wellbeing brand Forza Supplements

A good night's sleep helps people to lose weight most effectively, according to new research.

Three-quarters of dieters (74%) who had regular sleep patterns found it easier to shed pounds.

Four-fifths of good sleepers (82%) were also likely to follow consistent routines in their eating habits - having three meals a day at regular times, which also aids weight loss.

The most effective dieters sleep for between 7hrs 30 minutes and 8 hours a night.

The optimum time to go to bed was 10.10pm - this allows 20 minutes to nod off and 90 minutes for the most restorative non-REM (rapid eye movement) sleep which is best achieved before midnight.

The results are from a new study of 1,000 people by the health and wellbeing brand Forza Supplements.

It monitored the sleep patterns of dieters to gauge common factors which contributed to weight gain.


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Poor sleepers (those sleeping for less than seven hours a night) were found to have the most chaotic eating patterns, were more prone to diet lapses and were more likely to exceed their weekly limits for alcohol consumption.

Two-thirds of this group (64%) admitted snacking in between meals.

And more than half (58%) said they had difficultly sticking to a diet and a similar figure (54%) said they regularly drank more than they should.

In contrast, only 17% of good sleepers were snackers, 72% found they could stick to a diet plan and just 13% regularly exceeded alcohol limits.

A third of poor sleepers (33%) complained that they were more likely to put on weight because they were awake for longer and had more time to eat.

Our sleep patterns have changed radically over the last hundred years.

Before the First World War, the average Briton was sleeping for more than nine hours a night - largely because there were fewer night-time distractions and houses were quieter at night (no flights) and darker because of less prevalent street lighting.

We now sleep for an average of 7 hours 30 minutes, with women sleeping an average of 20 minutes longer than men. 

Forza Supplements managing director Lee Smith said: "They call it beauty sleep for a very good reason - eight hours a night really does help us to lose weight and live more healthily.

"This new research shows that the key to successful dieting is discipline and routine - you need to adopt good habits and stick with them.

"If you are sleeping erratically and getting up in the night, chances are you are a boozer who is also visiting the fridge while successful dieters are upstairs in bed fast asleep."

Forza Supplements develops weight loss and fitness plans for individuals and celebrities.
Forza's Shake It Slim meal replacement drink is one of the UK's most popular weight loss products.


How to sleep yourself thin

  1. Get between 7 hours 30 minutes and 8 hours of sleep a night 
  2. Go to bed at 10.10pm - the most restorative sleep happens before midnight
  3. Three-quarters of dieters who have regular sleep patterns find it easier to lose weight
  4. Good sleepers are more likely to stick to diets - 72% don't lapse.
  5. Four-fifths of good sleepers (82%) have regular meal times - aiding weight loss.
  6. Only one in six good sleepers (17%) eat snacks between meals compared to 64% of poor sleepers.