Many people struggle with excess weight and poor sleep, and often, the two are related. The good news is that there are many simple lifestyle changes you can make to shed pounds and sleep better.

In this article, we’ll share 30 tips to help you do just that.

1. Cut back on sugar and refined carbs

One of the most effective ways to shed pounds is to cut back on sugar and refined carbs like white bread, pasta, and rice. These foods lead to spikes in blood sugar and insulin, which can promote fat storage.

Instead, opt for whole grains, fruits, and vegetables.

2. Choose lean protein sources

Protein is an essential nutrient for weight loss and sleep quality. Choose lean sources like fish, chicken, and legumes, which are lower in saturated fat than red meat.

3. Avoid eating close to bedtime

Eating close to bedtime can disrupt sleep and lead to weight gain. Aim to finish your last meal at least 2-3 hours before bedtime.

4. Practice mindful eating

Many people overeat because they are distracted and not paying attention to their food. To combat this, practice mindful eating by focusing on each bite, savoring the flavors, and eating slowly.

5. Drink plenty of water

Drinking water can help you feel full and prevent overeating. Aim for at least 8 glasses of water per day and avoid sugary drinks.

6. Get enough fiber

Fiber can also help you feel full and regulate digestion. Aim for at least 25-30 grams of fiber per day by eating fruits, vegetables, and whole grains.

7. Cut back on alcohol

Alcohol can disrupt sleep and lead to weight gain. Cut back on your consumption or avoid it altogether.

8. Get regular exercise

Exercise is important for weight loss, sleep quality, and overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

9. Avoid caffeine late in the day

Caffeine can interfere with sleep, so avoid consuming it late in the day. Stick to decaf tea or coffee after lunchtime.

10. Practice stress-reducing techniques

Stress can disrupt sleep and lead to overeating. Practice stress-reducing techniques like yoga, meditation, or deep breathing to help you manage stress.

11. Keep a consistent sleep schedule

Going to bed and waking up at the same time each day can help regulate your sleep cycle. Try to keep a consistent sleep schedule even on weekends.

12. Create a sleep-friendly environment

Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in comfortable bedding and pillows.

13. Limit screen time before bed

The blue light emitted by electronic devices can interfere with sleep. Try to limit screen time for at least an hour before bedtime.

14. Reserve your bed for sleep

Avoid using your bed for work, watching TV, or other activities. Reserve it only for sleep and sex to create a sleep-friendly association.

15. Try aromatherapy

Aromatherapy can help promote relaxation and improve sleep. Try using lavender essential oil in a diffuser or sprayed on your pillow.

16. Invest in blackout curtains

Light pollution can disrupt sleep and interfere with weight loss. Invest in blackout curtains or blinds to block out light from outside.

17. Use a sleep journal

A sleep journal can help you track your sleep patterns and identify areas for improvement. Write down when you go to bed, wake up, and any disruptions during the night.

18. Get exposure to natural light

Sunlight can help regulate your sleep cycle and boost your mood. Try to get outside for at least 30 minutes each day.

19. Practice bedtime yoga

Bedtime yoga can help promote relaxation and prepare your body for sleep. Try simple poses like child’s pose, forward fold, and reclining butterfly.

20. Use a noise machine or app

A noise machine or app can help mask outside noise and promote deeper, more restful sleep. Choose soothing sounds like rainfall or ocean waves.

21. Try acupuncture

Acupuncture can help reduce stress and improve sleep quality. Try incorporating regular sessions into your weight loss and sleep routine.

22. Get a massage

A massage can help release tension and promote relaxation. Try getting regular massages to help you manage stress and improve sleep quality.

23. Practice gratitude

Practicing gratitude can help shift your focus from negative to positive thoughts and reduce stress. Try writing down three things you are grateful for each night before bed.

24. Don’t eat in front of the TV

Eating in front of the TV can lead to mindless overeating. Instead, sit down at the table and enjoy your meal without distractions.

25. Use a food journal

A food journal can help you track what you eat and identify areas for improvement. Write down everything you eat and drink each day, including portion sizes.

26. Find an accountability partner

An accountability partner can help keep you on track with your weight loss and sleep goals. Find a friend or family member who shares your goals.

27. Get enough sleep

Getting enough sleep is essential for weight loss and overall health. Aim for 7-8 hours of sleep per night.

28. Avoid fad diets

Fad diets can be tempting, but they are often unsustainable and may lead to weight gain in the long run. Instead, focus on making sustainable, healthy lifestyle changes.

29. Celebrate your progress

Don’t forget to celebrate your progress along the way. Treat yourself to a massage, a new workout outfit, or a healthy meal to reward your hard work.

30. Keep trying

Weight loss and better sleep quality are not always easy, but they are worth it. Keep trying even if you experience setbacks, and remember that small changes can add up over time.