first_imgSLIMMING WORLD: Sleep is really, really good for you, because at Slimming World, experts says if you Snooze more, you lose more! 100 years ago, the average adult slept 10-12 hours a night! Just as modern life has affected our levels of activity and eating habits, it has a dramatic impact on our sleeping patterns too. Our day no longer lasts from dawn until dusk and we often work and play late into the evening. Many of us work shifts, or have irregular working hours and (hands up) who’s attached to their tablet or phone before going to sleep?In a nutshell, modern life means we’re constantly overriding the waking-sleeping rhythms that are essential for good health.Over the last year Slimming World commissioned a thorough review of current research and evidence on the relationship between sleep and weight. We also did our own survey too-to discover more about our members’ sleep patterns, how they felt sleep affects their weight loss success and how their weight loss may affect their sleep.Does A Lack Of Sleep Affect Weight? The simple answer is…..yes, it does!Studies show that lack of sleep disrupts the production and function of key hormones and chemicals that regulate appetite and fat metabolism. An imbalance in these can make us feel more hungry and stimulate the “reward seeking” part of our brain, leading us to seek out high-fat, high-sugar foods in the daytime. So poor quality sleep or not enough sleep, makes it harder for us to resist temptation.A lack of good quality sleep, leading us to feel more tired also, means we are less likely to be active which causes our metabolism and our energy expenditure to decrease which can slow our weight loss. Plus, a longer, more active day gives us more opportunities to reach for those high sugar or high-fat foods.On the other hand, studies show that getting 7-8 hours of good quality sleeep each night is associated with lower risks of obesity, lower risk of Type 2 diabetes and lower risk of high blood-pressure.Our recent member survey showed over a quarter of members said that their weight has an effect on their sleep.62.1% of members reported having problems with their sleep with many waking up more than twice a night. The most common reasons given for not sleeping well were A frequent need to use the bathroom (41.2%)Worrying/ depression (32.7%)*Partner’s snoring (30.6%)Night sweats (20.7%)General discomfort or pain (17.8%)**Members with a higher BMI are more greatly affectedWell over a third of our surveyed members said that their lack of sleep had an affect on their weight.Over 90% said lack of sleep affects the following day:48% are less likely to be active36% are less likely to cook from scratch31% are more likely to eat more sugary or fatty food for an energy boostand 75% said their food choices are affectedMembers with a higher BMI reported they get less sleep, they’re more likely to have sleep problems and their lack of sleep has a big impact on their choices for the following day- it’s a vicious cycle! How can Slimming World help members to snooze more and lose more?Well, as fabulous as our consultants are, we can’t stop the dog from barking, the baby from crying or the other half snoring!! However the good news is…….Over a third of our members said that since losing weight with Slimming World their sleep has improved:they no longer go to bed feeling too fullthey no longer snore at night (themselves)they no longer feel general discomfort or painthey no longer feel worried/ depressedthey no longer suffer a frequent need to use the bathroomAnd the more weight members have lost, the greater the improvements in their sleep.Other ways to snooze more and lose more!Switch away from fatty or sugary foods late at night as they may lead to lighter and lass restorative sleep. Switch from alcoholic drinks to free soft drinks. Alcohol can cause drowsiness but can affect the quality of sleep later in the snacks the closer it gets to bedtime- a great healthy switch.Put your devices to bed an hour before you turn in. Screen glare both delays the release of melatonin (which helps us to drop off to sleep) and keeps our brain working at full speed rather than gently relaxing before bedtime.Enjoy a brisk walk in the fresh air every day- regular exercise brings with it better sleep!Each week in group we encourage members to share their experiences and Food Optimising solutions for staying on track when they’re tired-helping them with their weigh loss hopes and (sweet) dreams.Catherine’s Letterkenny group are held every Thursday in St Eunan’s GAA Clubhouse at O’Donnell Park.You can find out more about Slimming World in Donegal here: WORLD: IT’S A FACT – IF YOU SNOOZE MORE YOU LOSE MORE! was last modified: May 27th, 2016 by Mark ForkerShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window)Tags:columnFeaturesnewsSlimming Worldlast_img

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