The minimum amount of sleep people need for weight loss is seven and a half hours a night. But the closer you can get to your ideal sleep time, the better your results will be. (However, sleeping more than that won’t help you drop even more pounds.

1. Go to sleep and wake up at the same time every day.
Write down the time you need to get up, then count back seven and a half hours. That’s the time you need to be in bed.

2. Start a bedtime routine.
Create a ritual, geginning 46 to 60 minutes before the time you’ve planned to close your eyes. Your body will start to associate specific actions with relaxation and falling asleep. And turn off the computer, BlackBerry, TV and mobile.

3. Watch your caffeine and alcohol habits.
Don’t have caffeine after 2:30pm, and avoid alcohol three hours before bedtime. Booze may knock you out at first, but it stops you getting deep sleep.

4. Experiment with exactly how much sleep you need.
Some women may require as many nine hours’ sleep a night. If you can’t wake up without your alarm after 7 and a half hours sleep, you need more. Try hitting the sack 15 minutes earlier each night until you reach the perfect time for you. It may take a week or so before you find your own ideal sleep number.