Here are some simple rules that will help you to get a good night's sleep and stop you putting on weight:
Try and leave a gap of four hours between eating your evening meal and going to sleep. If this isn't possible, eat a light meal in the evening and avoid eating anything sweet. Don't snack after your evening meal.
If you drink more than a glass of wine or a small glass of beer in the evening, you'll fall asleep quickly, but it'll be a shallow, fragmented sleep and you'll wake up feeling tired.
Coffee in the evening? The caffeine in coffee is a stimulant so it's best to avoid coffee if you want to have a good sleep. Some people don't find this a problem, but most do.
Don't look at a light-emitting screen like an iPad or a phone, at least one hour before you go to bed.
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Why? Because it'll affect your sleep-promoting hormone melatonin. It may reduce it by up to 50%. You'll find it difficult to get to sleep, and it may affect the quality of your sleep for the rest of the night.