The American Thoracic Society International Conference recently held in San Diego, California reported the following in a study – Women who don’t get much sleep, up to five hours each night, are much more likely to have put on 33 lbs (15 kilos) over a 16 year period. This is 30 per cent more likely when compared to the women who managed to get seven hours sleep each night.

1. What surprised the researchers was that sleeping patterns had a much greater influence on women’s long-term weight than eating habits or physical activity.

2. At the start of the study, the women who slept up to five hours a night weighed 5.4 pounds more than those who got seven hours or more. They also put on 1.6 pounds more each year than the good sleepers.

3. The 1.6 pounds extra per year may not sound like much, but multiply this number by ten and you have a sizeable weight gap. Imagine what the difference would be over 20 or 30 years!

4. However, having the best sleep every night and a terrible diet will not make you lose weight. Make sure that your daily food intake includes 25-30 per cent protein, 45-55 per cent complex carbohydrates, 15-20 per cent essential fatty acids. Secondly, make sure you are on an effective exercise program, 4-5 times a week.

For a good night’s sleep
Don’t go to bed hungry : While this does not mean that you should have a heavy snack at bedtime, it does suggest that a light snack, rich in sleep-inducing amino acid tryptophan, can help.

Exercise at least three hours before bedtime : Physical activity contributes to the body’s need for sleep. But exercising too close to bedtime can actually prevent sleep because exercise raises the body’s metabolism and alertness level.

Take a warm bath an hour before bedtime : Your body temperature will slowly drop after you get out of the tub making you feel tired.

Keep your days active : Resist the temptation of nap so that your body will be ready for a restful sleep at night.