leep deprivation and overeating become routine. "Individuals who are obese tend to sleep less," says Orr. "There's been a marked increase in obesity over the last 10 years, and over the last 50 years, there's been a marked reduction in average sleep time for the average American—which suggests a link between sleep, appetite regulation, and obesity."

The trouble doesn't necessarily end if you watch what you eat. Cheat sleep and you may have more trouble losing weight, even if you have a healthy diet. If two women are the same age and weight, both eating healthy meals and w

alking five hours a week, but one isn't losing weight, "the first thing we'd ask is if she's getting enough sleep," says Dr. Samuels. "With weight control, we look at physical activity, movement, food intake, and recovery, and you have to focus on sleep and where it fits into this context. The fundamental foundation of recovery is sleep."

Kids and teens also may have problems if they skimp on sleep. Studies have shown that short sleep time in children and adolescents is associated with being overweight. One recent study also suggests a possible link between decreased REM sleep and an increased risk of being overweight.

Even if you're sleeping, you may not be sleeping well

"There are no guarantees that sleeping more will translate into pounds lost," says Orr. "But if you have chronic sleep deprivation or chronic fragmentation of sleep and you stop that habit or correct the problem so you sleep well, it will probably be easier to lose weight."

People with obstructive sleep apnea or other sleep fragmentation disorders experience these problems, even if they spend enough time in bed, because their sleep quality is poor and interrupted too frequently to reach deep, restorative levels. Since sleep disorders often cause extreme daytime fatigue, even the thought of exercise or physical activity can be daunting. Research has shown a connection between sleep apnea and obesity.

 To fight sleep-deprivation-related weight gain and help make weight loss easier, try the following:

    * Rest. "Get the sleep you need, end of story," says Dr. Samuels. "People always want some magic answer beyond that, but you've got to get your sleep. My biggest issue is people who wake up at 4 to go to the gym. People should focus on sleep first, to get to their goal from the weig

ht perspective."

    * Work out early in the day. "Exercise can aid sleep, but not right before bedtime," says American Dietetic Association spokesperson Jim White, RD, an American College of Sports Medicine–certified fitness instructor in Virginia Beach, Va. After working out, "adrenaline hormones and body temperature are up, which can keep you from falling asleep," he says.

    * Eat right. "Protein is a critical factor for alertness, but people eat carbs when they're tired," says Dr. Samuels. "Instead, eat a handful of unsalted mixed nuts." Whole grains with fiber are also good, says White. "Sugary foods will give you an instant energy buzz for 30 to 45 minutes, but you'll see a big crash after that; whole grains will fuel you for a longer tim

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