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Bingo wings are devastating for any woman. Not only do they restrict the types of clothes you can wear, but they can also make you very self conscious.

And if poor sleep is commonplace for you, reducing bingo wings can be virtually impossible. Why? Because poor sleep has metabolic and hormonal effects that make arm fat loss very difficult for the female body.

In fact, poor sleep alone has the ability to completely thwart your sexy arm journey.

So here are some sleep tips to help you get rid of those bingo wings:

1. Let high intensity light hit your retina. The retina of your eyes have special receptors for light. If you let high intensity light hit them in the morning, you’ll have more energy and be able to sleep on a much more regular schedule. Use a light box or a SAD day light for best results.

2. Go forward. You may have a slow sleep clock and not be able to wake up early no matter how hard you try. If this is the case, you have to go forward. In other words, go to sleep about 3 hours later every day until you finally wake up at the right time. Then force yourself to keep this schedule or you risk a never-ending forward rotation.

3. Get a little hungry. Having a minute caloric drop towards the end of the day will do wonders for your quality of sleep. Not only will you go to sleep faster but you’ll sleep much deeper. Just make sure you aren’t too hungry or else you won’t be able to fall asleep.

4. Consider a standing desk. Being sedentary slows down the buildup of a sleep chemical in your brain and also keeps your body temperature lower. Both of which translate into poor sleep. So consider getting a standing desk. You could start off by using the standing desk for half the day and then sit down for the other half. Experiment and slowly increase time standing.

Learning how to sleep is a necessary step if you’re serious about getting rid of bingo wings. And in this day and age few women actually get the sleep they need. So follow the tips in this article and you’ll be well on your way to bingo wing freedom.

Author Katherine Crawford M.S., a Harvard exercise expert and recent arm fat sufferer, is an expert on exercises for women. Discover how to get toned arms now by visiting her website on bingo wings.