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.

To be brutally honest here, poor sleep could potentially ruin any arm-toning efforts on your part. It really is that important.

So without further ado, here are some pointers on how to prevent poor sleep from making your bingo wings bigger:

1. Phototherapy. If you're like most women and spend most of your day indoors, you may need some extra light so that your body can entrain to a regular sleep schedule. There are cells in your eyes that respond to light and dictate how well you sleep. My favorite light lamp? The day light by Uplift Technologies. Although expensive, it's worth every penny.

2. Keep on sleeping later and later. You may have reached the point where going to sleep early and waking up early is impossible. Don't panic! All you have to do is keep on going forward. In other words, try to sleep about 3 hours later every consecutive day until you wake up at the right time. Then you have to absolutely force yourself to maintain this schedule or you'll keep on going forward!

3. Increase hunger. But don't go overboard here or you won't be able to sleep. A minor caloric deficit towards the end of the day will help you fall asleep faster. Why? Because you'll force your metabolism to slow down. And a slower metabolism will drop your body temperature which is critical for deep and restful sleep.

4. Stand up. A standing desk could be the best thing for you since sliced bread. Not only will your burn more calories and accelerate that bingo wing loss, but you'll also build up chemicals in your brain which will help you sleep like a baby. Being sedentary is a prime cause for insomnia.

Not only will sleep affect your mood, but it will also dictate whether or not you can get rid of those bingo wings. In this day and age, because of technology, it has become very hard for the average woman to get a good night of sleep. So apply this information TODAY, not tomorrow.

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