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4 Tips To Getting Better Sleep and Lose Weight

By Stephen R. Farris

Having trouble sleeping at night? It could be caused from the foods you eat (or maybe not the right ones) that are keeping you up, tossing and turning all night long. In the mornings, you feel as if you've been hit by a freight train, groggy and irritable. 

However, there are some changes you can make in your diet that might just help you get a better night's sleep. As well, you might even see or experience a weight loss reduction to boot.


Limiting your caffeine intake early in the evenings is good, but research has taken it to another level, like starting just after lunch instead. You see, it takes the body anywhere from 6-9 hours to get caffeine out of your system. Yep, that's about how long caffeine stays in the body, so imagine if you drink that last cup of coffee around 6 p.m., it could very well keep you up until midnight or later.

More Fiber

Eating a diet high in fiber can help with weight loss and help provide your body with better sleep at night. High fiber diets should include fresh fruits and raw vegetables. Stay away from processed foods because most of them contain high quantities of sodium and sugars.

Move It

Keeping yourself active and moving throughout the day can lead to a better night's rest. Sometimes you have to treat your body like a parent trying to get a baby to sleep. Keep them active until you've ready for them to go to sleep. Same type of principal, sort of. Being more active can help burn more calories, thus contributing to any weight loss goals you may have.

Hydrate Early

It's important to stay hydrated, but if you drink water or beverages just before bedtime, chances are you might be up and down several times throughout the night. Try taking your last drink for the evening at least a couple of hours or more before heading to bed. 

The bottom line is that we should be getting, on average, 7-9 hours of sleep each night. With diet and exercise, it could help. Don't get discouraged. It could take a few days for your body to make adjustments.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Aventura, Fla.

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