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TIPS What could your hours tucked in bed-the only time you can’t eat or exercise-possibly have to do with weight-loss?
Everything; actually. If you don’t log enough shut-eye, your body cranks out more ghrelin, the appetite-triggering hormone, and less
leptin, the appetite suppressing hormone. The result: You feel less satiated by food and hungrier overall. Research shows that can
lead you to consume as many as 300 extra calories each day! And even when sleep-deprived people do manage to drop weight,
only a quarter of it is due to fat loss, compared to 50 percent in dieters who sleep longer.

That may be because a lack raises you levels of the stress hormone cortisol, which had been linked to belly fat storage. “There’s
a definite association between lack of sleep, increased stress hormones and weight gain.” says Michele Olson, PhD, an exercise
researcher at Auburn University. During deep sleep, your brain secretes growth hormone, which tells your body how to break
down fat for fuel. Without enough rest, you don’t manufacture enough of the hormone to do the job.

Not only are you hungrier and more prone to fat storage, but you’re also more also likely to cave to temptation when you skimp on
sleep. One study that sleep-deprived folks reported more intense cravings salty snacks and sweets. Plus, after just 6 nights of
sleep restriction, you may begin to show signs of insulin resistance, so you struggle to mop up sugar from your bloodstream,
according to University of Chicago researchers. Luckily, you can break the sleep-fat cycle with strategic eating and lifestyle

Calculate Your House
Too much or too little sleep can take extra pounds. In a Wake Forest University study, people under age 40 who slept 5 hours or
less each night packed on nearly 2½ times more abdominal fat than those who logged 7 hours. However sleeping too much was
also linked to inflated waistlines. The reasons are obvious: People who sleep too little have more opportunity to eat, while those
who sleep longer than 8 hours a night may be less active. The classic advice is your best bet: Aim for 7 to 8 hours per night.

Develop A Presleep Ritual
If you struggle to sleep of a night, you my need a nightly habit to help you banish the day’s stresses. Try meditating for 10 minutes
before bed, or write down your plans for next day. This can help you avoid late-night hours spent worrying about tomorrow – and
hitting up the pantry.

Keep Your Laptop On Your Desk
Your bed is not your office. “If you work in bed, you associate the bed with wakefulness and activity, not with sleep and
relaxation,” says Mark Rosekind, PhD, a former sleep scientist at NASA. Plus, the glow of your laptop’s screen can disrupt your
secretion of the sleep hormone melatatonin. (Same goes for your smart phone.) Rather than messing with electronics, do
something calming – read or take a bath, for example – in dim light after bed. That way, you’ll mod of shortly after hitting the sheets.

Close The Curtains
Light that leaks through your shades – from street lamps or the sunrise-can dampen your secretion of the sleep hormone
melatonin. Try hanging room-darkening shades over your window to maximize your melatonin. You can also wear a sleep mask to
block out unwelcome light.

Rise And Shine
If you miss the Today show, you may be at greater risk of weight gain. And it has nothing to do with Matt Lauer. Late risers
consume more calories-nearly 200 more at dinner and 375 after 8:00 p.m.- and make poorer food choices than people wake up at
8:00a.m., according to a Northwestern University study. Specifically, people who wake up late eat more fast food and fewer
serving of fruits and vegetable and drink more soda than early risers. Your goal: Set your alarm for the same time (ideally 8:00a.
m.) every day- even weekends. A consistent schedule can improve the quality of your sleep.

Eat Within An Hour Of Your Alarm
Your body interprets sleep as hours of starvation. That means your body enter energy-conservation mode, burning only 1.2
calories a minute. At the same time, your levels of leptin and insulin drop-both of which affect how fast your body converts food
into fuel. It’s up to you to shut off these sleep-induced changes come morning. The solution is simple: Eat breakfast without delay.
If you chow down immediately after waking, you’ll spike your leptin levels notifying your body that your recent fast isn’t a famine.

But don’t just chow down a Toaster Strudels and call it a morning. A sugar- packed breakfast will only lull your metabolism back
to sleep. Your ideal meal is one that results in a slow, steady increase in insulin, rather than an immediate spike (which is
inevitably followed by a crash). Whip up a breakfast rich is protein and fiber, such as cottage cheese topped with berries and
scramble stuffed into a whole-wheat pita.

Make Dinner Your Smallest Meal
Americans have a tendency to cap of their day with a giant-size dinner. But, really, should be your smallest meal. Since your
metabolism slows to a craw while you sleep, you don’t need to load up on energy right before bed. Make breakfast your biggest
meal, and gradually decrease your intake as the day goes on. Aim to stop eating 3 hours before you go to bed.

Snack Wisely Before Bed
If you’re cutting calories throughout the day, you may find yourself hungry before bed. Nothing deters sleep like a growling tummy,
and once you doze off, you may wake up frequently, since hunger pangs can rouse you. If you need the occasional bedtime snack,
choose one that’s rich in belly-filling protein while offering a dose of healthy carbs. (Nighttime carbs can help trigger melatonin
secretion.) Perfect night bites: an apple and cheese, or a thin turkey sandwich. Avoid spicy or high-fat foods, which can make it
harder to fall asleep.

Set Your Thermostat For Sleep
If you’re too warm in bed, your internal alarm assumes it’s time to rise, so sleep becomes fitful. A bedroom temperature between
68 degree and 74 degree F is ideal for solid slumber, says Tracey Marks, MD, a psychiatrist, a sleep specialist, and author of
Master Your Sleep. Still wake up sweating? Try outfitting your bed with 400-thread-count sheets, which are breathable but soft.

Cut Off The Caffeine
The caffeine in coffee and tea is a natural metabolism booster. However, guzzling the stuff after 4:00 p.m. can prevent you falling
asleep at night.

Exercise In The A.M
Morning workouts are great – especially if you head outside. The early-morning light helps your body reset itself to a healthier
sleep/wake cycle, plus pre-breakfast exercise can help you burn fat more efficiently. The caveat: You have to hit the sack by 10:00
p.m. Skimping on sleep even in order to make it to the gym can still elevate your risk of weigh gain. If you live for the morning
endorphin rush, but struggle to get to bed on time, keep it to three four times per week.

Take A Quick Nap
Instead of hitting the vending machine at 3:00 p.m., find a quiet place for a siesta. Just 15 to 20 minutes is enough to energize your
body without affecting your ability to sleep come bedtime.

Time Your Drinks
If you love a glass of wine with dinner, make sure to dine before 7:00 p.m. Drinking too late can delay dream (REM) sleep, so you
wake up frequently during the night.