MILWAUKEE — The Rolling Stones once sang, “Time is on my side.” It can seem that way when we have more than 1,000 minutes to spend each day. But time also flies between our careers, taking care of our families, and engaging in our hobbies and interests.

When you are watching your weight, you carve out time in your schedule to make healthy food choices and spend some time being active. While TOPS Club, Inc., or Take Off Pounds Sensibly, the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.” philosophy, supports focusing on what you eat and exercise to help you lose or maintain weight, it also advocates for sleep.

According to the Harvard Medical School, 1 in 3 people does not get seven to nine hours of sleep a night, the recommended amount by the CDC. Even more alarming are the results of recent sleep studies. Research shows those who receive less than the suggested amount of sleep are at a greater risk of consuming more calories, gaining weight, and becoming obese.

Understanding why sleep is so important to your weight loss journey is the first step. Losing sleep leads to:

Eating more

When we are sleep-deprived, the hormones in our bodies are thrown off balance. Two hormones particularly important when it comes to our weight are ghrelin and leptin. Ghrelin promotes hunger, while leptin signals we are full. When these hormones are not in sync, it can lead to an increase in appetite — especially for foods high in calories, fat and carbohydrates.

When we sleep less, we are awake for longer periods. This gives us more time to eat and snack, often with an urge to snack during the evening or the middle of the night.

Moving less

When we don’t get the appropriate amount of sleep at night, we are tired throughout the day. That means motivation is hard to come by. We’d rather watch TV on the couch than go for a walk or spend half an hour on the elliptical. When we’re not burning energy, weight loss is halted.

Despite the direct link between sleep, your diet, and exercise, there are ways to improve your sleep hygiene:

— Set a consistent bedtime. Big changes in when you go to bed or trying to catch up after several late nights can lead to a change in metabolism.

— Sleep in a dark room. Being exposed to light negatively affects your REM cycle. Turn off all technology at least an hour before bedtime.

— Exercise and reduce your stress. Both exercise and a low-stress level will improve your sleep quality.

— Limit caffeine late in the day and quit eating right before bed. Drinking caffeine in the afternoons will give you trouble when trying to fall asleep. Also, having a snack before heading to bed doesn’t give your body a chance to burn off the extra calories.

TOPS Club Inc. is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind.

TOPS promotes successful weight management with a “Real People. Real Weight Loss.” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.