Slow & Steady Weight Loss Challenge Day 24: Make Sleep a Priority

Do you ever notice how much harder everything feels after a poor night’s sleep — from food choices to motivation to mood? You’re not imagining it. Research consistently shows that sleep and weight loss are closely connected.

Welcome to Day 24 of the Slow & Steady Weight Loss Challenge! As you near the finish line, today’s practice is about honoring one of the most underrated tools for health and weight management: sleep.

“There is a time for many words, and there is also a time for sleep.”
~ Homer, The Odyssey

Today’s Practice: Prioritize Rest for Your Health

One of the best things you can do for your health — and your waistline — is to make getting enough sleep a true priority. Good rest restores your body, balances your hormones, and gives you the energy to stick with all the other habits you’ve built.

Science Bite: Studies show that lack of sleep increases ghrelin (the hunger hormone) and decreases leptin (the fullness hormone). This one-two punch can leave you hungrier, craving sweets, and less satisfied after eating.

Simple Steps for Better Sleep

Set a Bedtime (and Stick to It): Aim to get to bed at a reasonable hour most nights. Your body thrives on rhythm.

Create a Bedtime Ritual: Try a warm lavender bath, reading something light, or gentle stretches to signal your body it’s time to unwind.

Cut Back on Sleep Disrupters: Reduce caffeine and alcohol, especially later in the day.

Unplug Before Bed: Dimming screens an hour before sleep makes a big difference.

Create a Restful Environment: Keep your bedroom cool, dark, and comfortable. Small changes — like blackout curtains or a fan — can help.

Struggle with nighttime eating??? For more support, you might enjoy this Simple Shifts podcast episode on nighttime eating and satisfying cravings ».

Light & Healthy Cinnamon Baked Apple

A Light Treat for Evening

Heavy, sugary desserts late at night can interfere with sleep. Choosing a lighter, naturally sweet option can satisfy cravings without weighing you down.

Light and Healthy Cinnamon Baked Apple – warm, cozy, and naturally sweet without being heavy.

Looking for more practical ideas? Here are my favorite nighttime snacking strategies »

Ongoing Strategies (Keep Building Your Habits)

Pack Your Snack (Day 9) – a little prep prevents a lot of regret.  (See: Day 9: Pack a Snack to Stay on Track)

Choose Soup Often – it’s a filling, low-point way to stay satisfied.  (Browse our collection of WW-friendly soups here.)

Take a 5-Minute Breather – a pause refreshes your energy and focus.

Drink Your Water – hydration supports your energy and appetite control.Find 23 Ways to Drink More Water!

Get in 10+ Minutes of Movement (Day 6) – small bursts add up.

Journal Food & Mood –jot it down or snap a quick photo. Awareness matters.  Read: Why Journaling Helps with Weight Loss. This simple habit is the biggest predictor of weight loss success.

Something to Think About

How do you feel the day after a great night of sleep compared to a restless one?

What small change could you make tonight to improve your rest?

If you treated sleep as an essential part of your weight loss journey, what might shift?

What’s your favorite bedtime ritual that helps you wind down? Share it in the comments — you might inspire someone else!

Want the Whole Program in One Place?

This Slow & Steady series is based on my 28-Day Smart Start for Weight Loss Challenge. If you’d like all 28 days bundled together (plus tips, recipes, and meal ideas), you can grab the full eBook here: Get the 28-Day Smart Start eBook »

Gentle Reminder

Slow progress isn’t failure. It is proof you are creating habits that last.
Read: Why slow weight loss is the point

Keep Going in the Challenge

Previous: Slow and Steady Weight Loss Day #23: Substitutions & Treats

Next: Day 25 (coming soon)

Browse all Healthy Weight Loss Articles and Tips

Could You Use a Little Extra Support?

If you’d like encouragement as you find your own style, my 1:1 Slow & Steady Coaching offers gentle accountability and small, sustainable steps that fit your life.

>> Learn more about coaching here <<

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