Good kip may shift those pounds

Forget counting calories to shift those extra pounds - try counting sheep instead.

Experts say at least seven hours of sleep a night could be the key to a trim waistline and stop those midnight trips to the fridge.

Dr Alex Bartle, of Auckland's Sleep Well Clinic, says various studies show sleep-deprived people pack on the pounds more than those who get recommended levels of rest.

Seven hours a night will mean you have energy to exercise. Less and you run the risk of weight gain, craving fatty foods and further sleep disorders.

"When you sleep better you have less drive to eat as much - especially carbs," said Bartle. "When you can't sleep you don't crave things like lettuce and celery, you want to snack on pies."

Celebrities aren't immune from sleep deprivation, with Tom Cruise, Renee Zellweger and Brad Pitt all reported as saying they don't get enough. But Jennifer Lopez says getting at least eight hours a night helps her control her weight.

Appetite is controlled by two hormones, leptin and ghrelin. When you are tired, leptin levels decrease and ghrelin levels increase, stimulating your appetite.

"That's why we feel hungry when we're tired. The problem is food is so available to us at all hours of the day, and we're generally more tired than ever," Bartle said.

Dr Michael Hlavac, director of the sleep unit at Christchurch hospital, says lack of sleep hinders production of a hormone that controls growth and weight loss.

"When you don't sleep well, it can be harder to lose weight," he said. "Women tend to gain and lose weight more than men, so we can expect women to be more susceptible to this."

But at least one dietician is unconvinced controlling sleeping patterns makes a huge difference for weight loss. ABC Nutrition director Angela Berrill said sleep was only one factor.

"Certainly, if you don't get a good sleep you are going to feel erratic and exhausted and be after a quick fix of high-fat and high-sugar foods ... but I don't think it's that simple."

Sleep tips from Dr Alex Bartle

DON'T ...
* Do vigorous exercise after 6pm. Going for a walk is acceptable, but change your routine if you go to the gym after work.
* Drink caffeine after midday. A double shot coffee will have about the same amount of caffeine as a No-Doze tablet, but takes twice as long to process through your body.
* Drink huge amounts of liquid in the evening, particularly alcohol. More than about two or three units of alcohol will upset your sleep.
* Go to bed if you are feeling awake. Wait until you are drowsy to hop beneath the sheets, or else you can toss and turn for hours.

DO ...
* Try to wake up at about the same time every morning. Allow yourself an extra hour on weekends.
* Eat balanced meals throughout the day. Don't starve yourself then eat a huge meal for dinner. A full stomach doesn't always equal a good sleep.
* Sort out your sleep patterns before changing your diet to try to lose weight. You can eat better, and sleep poorly, and not lose as much weight.
* Write a to-do list and a worry list before bed to get both off your mind. Keep the to-do list to follow in the morning, and throw away the worry list once you have dealt with emotional issues.