Q:  Over the past few years, I've gained quite a bit of weight.  Life got a lot busier, and I have less time to think about meal planning and to work in exercise.  And of course, some of it is just about growing older.  I'm unhappy about it for all kinds of reasons, but one thing that's especially hard on me is that as I've gained weight it seems to be harder and harder for me to sleep.  Does this make sense?  Could there be a connection between weight gain and sleep problems?

A:  You are absolutely right- weight gain and sleep habits are closely related.  Being overweight means you are more likely to suffer from insomnia, and sleep deprivation can aggravate weight gain.  And if you find that you’re snoring or waking up repeatedly during the middle of the night, your weight may be causing or aggravation a serious sleep disorder called Sleep Apnea. Fortunately, your attentiveness to the relationship between your eating habits, your weight, and your sleep means that it will be easier to make changes in your lifestyle. The first step toward better sleep is improving your diet and exercise habits.  It’s hard to find the time to cook and workout, so develop some strategies that will work with the demands of your busy life and not stress you out.  You may not have time to whip up a gourmet meal every night, but check out the many online resources for quick, healthy meals develop a repertoire of 5-7 standard recipes that you can easily learn and master. A healthy, balanced diet will help combat the sugar cravings that may be making you eat more and keeping you awake at night.  You can use the same approach to developing an exercise program.  Even half an hour of sustained exercise will help keep your heart healthy and help you lose weight.

Finally, think strategically about how what and when you eat affects your sleep.  Make it easier for your body to get eight straight hours of sleep by avoiding large meals or snacks before bed, and try to limit the spicy food to lunches and early dinners. 

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~ Beth Elhard