How an erratic sleep schedule affects your ability to lose weight — and the exact time you should go to bed to get results

A new survey by Forza Supplements has linked sleep patterns to weight loss.
Sleeping for at least 7.5 hours each night makes you less likely to snack.
You're also less likely to drink too much alcohol or cheat on your diet regimen.
The best bedtime for weight loss is apparently 10:10pm.

A good night's sleep improves your ability to lose weight effectively, according to a new survey.

As adults, it's recommended that we get at least seven and a half hours of sleep a night — preferably heading to bed at the same time every night, too.

Sports nutrition company Forza Supplements surveyed 1,000 people across the UK aged between 18 and 65 about their sleeping habits. All of the participants were attempting to lose weight.

The survey found some clear differences between the participants that got their designated rest and those with erratic sleeping patterns — including the ways it affected their eating habits and dieting success.

Good sleepers shed pounds more easily

74% of participants that slept for seven and a half to eight hours every night said that they didn't struggle to stick to a diet or lose weight. This could be because four out of every five good sleepers were more likely to follow a consistent routine in their eating habits, which aids weight loss.

Those with erratic sleeping patterns are more likely to snack...

People sleeping for less than seven hours a night tended to have more chaotic eating patterns to mirror their erratic sleeping habits. Poor sleepers were more likely to snack between meals and cheat on their diets than someone getting more sleep.

Participants that slept for less than seven hours each night were almost four times more likely to snack between meals than their well-rested counterparts (64% of participants compared to 17% of participants).

...And drink more alcohol

Similarly, those left bleary-eyed from lack of sleep said they also drank more alcohol than they know they should, and were more likely to exceed their weekly allowance (54%) than participants that got more sleep (13%).

72% of those that got enough sleep found that they could stick to a diet plan, compared to just 42% of poor sleepers, proving that sleep has a huge effect on our ability to curb cravings and stick to a diet regimen.

10:10 p.m. is the best bedtime for weight loss

According to Forza Supplements, the optimum time to head to bed in order to improve the quality of your sleep and curb your sugar cravings the next day is 10:10 p.m.

This reportedly gives you 20 minutes to nod off, and 90 minutes for the most restorative sleep state — non-REM — which is best accomplished before midnight, according to Forza Supplement's research.

Lee Smith, managing director of Forza Supplements, said: "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're] visiting the fridge while successful dieters are upstairs in bed fast asleep."