I keep seeing advice on the best morning routines and why successful people need them, and it got me down. Until I did r

Fragmentation of sleep was accomplished with approximately hourly wake-up calls that varied in frequency of between 500–2000 Hz and in intensity of between 40–110 dB; subjects confirmed waking up by turning off their alarms after 2 min.

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heat for the control it exerts over its entire ecosystem. There are plenty of people who will tell you why Apple builds an inferior computer, because users don’t have nearly as many options as they do with other manufacturers’ machines. Except, it turns out that in many of the ways that matter most to users, Apple’s way is better.

In these chambers, scientists continuously monitor and analyze the oxygen and carbon dioxide concentrations of incoming and outgoing air to determine the test subject’s energy expenditure (calories burned) and metabolism (what fuel the participant is burning — fat, carbs, or both). The researchers offer no explanation for the low sample size, but I imagine it’s difficult to find anyone willing to volunteer to live in essentially a fishbowl for two days.

I realize we don’t have a ton of control over this. I wouldn’t panic if some nights are worse than others. Anxiety over not being able to sleep makes it harder to fall asleep in the first place. Since making more of an effort to limit my beverages, I find myself having more and more of those magical nights where my head hits the pillow, and the next thing I remember, it’s morning.

WebMD states things around you like light, pets, or the temperature can make it hard to stay asleep as you move between sleep stages. They suggest putting dark shades on windows or wearing an eye mask to block light (my personal favorite). Use earplugs, a fan, or a white noise machine to cover sounds. I use an app on my phone to play white noise all night. Keep the temperature on the cool side, between 60 and 70 degrees. Keep pets out of the bed. However, I’m guilty of letting our two small dogs sleep with us, but we upgraded to a King size, so we have plenty of space.

Published in The American Journal of Clinical Nutrition, the study took 15 healthy men and stuck them in a respiratory chamber for 48 hours. Think of the chamber as a large space where subjects eat, sleep, and exercise without leaving the room.

Common sense tells us we can’t stay up half the night and then also have the energy to exercise hard and prepare healthy meals. Poor sleep quality and increased risk of being overweight are linked and have been for quite some time. It’s now listed as a risk factor for obesity, along with a lack of exercise and overeating.

All that means is an alarm went off once an hour, and the subject had to wake up enough to turn it off. It sounds excessive to think of an alarm going off eight times in the night, but think about what happens when you’re asleep. Do you have children that come in? Dogs that sleep with you? Need to pee? Have a partner who snores? It’s not unrealistic to think you wake up frequently.

However, recent research shows that even if you’re sleeping long enough, if you’re waking up frequently, your body is not burning as much fat as it could. Frequent wake-ups essentially hit the brakes on overnight fat burning. I’ll admit to feeling fully alarmed when I read this. It’s not uncommon for me to wake up 6–8 times during the night (albeit briefly).

Kidding, kidding…but I have to mention that there’s a time in any parent’s life where waking up to children’s demands just is what it is. Mine are 11 and 9 and they still wake me up occasionally. The researchers in the study above note they didn’t allow the participants to sleep during the day, so it’s possible getting a nap may make up for some lost fat-burning overnight. If you’re up frequently with a child, try getting some extra sleep during the day.

Health conditions like diabetes, heart disease, or bladder inflammation can all cause more frequent urination. If you’ve limited beverages and feel there may be a bigger factor at play, it may be time to talk to your doctor. Sleep apnea will also cause micro-awakenings, as each time you quit breathing, your brain wakes up just enough to start breathing again. Many times, you’ll wake up completely. Addressing the root of the cause can help you stay asleep longer.

This may be the only fat loss tip you’ll ever get that has nothing to do with how much you eat, what you eat, or how often you exercise. Yes, I’m telling you that you can burn more fat in your sleep by doing your best to limit the number of times you wake up.

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Yep. Super obvious but you may not realize how much you’re drinking in the hours before bed. Alcohol and caffeine can both increase your urine output. One doctor recommends stopping water two hours before bed, no caffeine after 6 p.m. (I would say the earlier the better), and no alcohol within three hours of bedtime.

The researchers found that when sleep was fragmented, they burned 2x less fat than the non-fragmented group. According to Dr. Mike T Nelson, if you extrapolate that out to only one month and use an overly simplified calorie-burned model, that equals two pounds a month of potential fat gain.