Sleep Extension or Regularity to Reduce Diabetes 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.