Sleep Extension or Regularity to Reduce Diabetes Risk

The goal of this study is to identify an intervention that improves sleep health and consequently metabolic health by examining whether sleep extension or enforced regularity in short sleepers will have beneficial effects on diabetes and obesity risk.

Inclusion Criteria: * African American or Black men and women * Age 21-50 years old * Overweight (BMI greater than or equal 25 kg/m2 and less than 35 kg/m2) * Self-reported short sleep (less than 7hrs/night, sleep between 22:00-08:00, and who indicate they could sleep more if they had the opportunity) * No previously diagnosed sleep disorders (including obstructive sleep apnea (OSA)) * No existing diagnosis of diabetes * No history of endocrine dysfunction * No history of psychiatric, cardiovascular, or eating disorders, not having a gastro-intestinal disease that requires dietary adjustment, * Currently taking no medications (excluding statins and birth control) Exclusion Criteria: * Drug and nicotine use * Habitual alcohol use of more than 2 drinks per day * Caffeine intake of more than 500 mg per day * Subjects who participated in medically managed weight loss program within the past year * Subjects who have undergone bariatric surgery, * Subjects who have dietary restrictions, * Subjects who worked night shifts, or crossed any time zones in the month prior to the study. * Sleep-disordered breathing (apnea-hypopnea index\>15 events/hour) from an overnight at home sleep test (NOX) * Peri- and post-menopausal women will not be included.