No one food is a sleep fix, but timing and smart choices can make a difference. An hour before bed, opt for a light snack – think 100 to 200 calories – such as a slice of whole-wheat toast with nut butter. Most protein sources contain the sleep-aiding amino acid tryptophan, and the carbs in the bread make tryptophan more effective.

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Taking a walk can be a refreshing change of pace. The air can clear your mind and reduce stress, which can be helpful for weight loss. Research shows that stress can increase levels of cortisol, a hormone that may increase appetite and promote fat storage. Getting outside will help to decrease stress levels and feelings of hunger.