If you suffer from issues like insomnia, sleep apnea, and daytime drowsiness, you are not alone. Millions of Americans have sleep disturbances, and these are highly prevalent in those with a BMI above the normal level. Unfortunately, increased weight is a revolving door of sleep disturbances that can also negatively impact your ability to trim down. Considering the importance of both sleep and a healthy weight, it pays to prioritize a healthy lifestyle.

Read on for suggestions on how you can shed unwanted pounds while improving your health.

An Overnight Remedy

While being overweight can make it harder to sleep, there may be other factors that are keeping you up all night. The most probable of these is your mattress. If you’re an adult currently sleeping on a twin or full, it’s time to upgrade to a queen or king. Likewise, the firmness of your mattress plays a role in how well you sleep — particularly if you have a larger frame — so look for a new mattress that suits your body type and comfort level. For example, the Helix Plus is a semi-custom durable option that’s best for couples who are both heavier individuals, but if that’s out of your price range, the more affordable Saatva is likewise built to accommodate larger builds.

Start Strength Training

It is a common misconception that you have to run or do hours worth of jumping jacks to burn fat. In reality, you may be better off starting out with strength training. Fitness trainer Staci Ardison tells Nerd Fitness that strength training can build muscles while burning fat, so you get the best of both worlds. She also reminds readers that weight loss is, “90 [percent] a result of your nutrition.” That brings us to the food aspect of any weight loss journey.

Pack in the Protein

Protein is a powerful macronutrient and is the workhorse of any dietary plan. Piedmont Healthcare explains that protein not only helps build bones and muscles, but it is also essential in oxygenating the entire body and regulating your hormones. On top of this, protein takes a bit longer to digest, so you’ll avoid unnecessary feelings of hunger. The combination of fueling your body with protein and avoiding excess snacks can absolutely help you jumpstart a weight-loss regimen. As a bonus, there is evidence to suggest that eating high-protein, low-fat foods, such as chicken and lean beef, can help you fall asleep faster.

Drink Your Way to Weight Loss

If you tend to lean heavily on sodas, try swapping most of your daily hydration for water or sparkling water. Drinking sodas and other sugary drinks, such as hot chocolate and fruit juice, takes a toll on your health. For one, these beverages are nothing but empty calories, and they also leave a sticky layer of film on your teeth. Plus, your body burns through the sugar quickly, and that can leave you feeling sluggish and in need of a pick-me-up by midday. If you don’t like plain water, you can infuse it with berries or orange slices. You can also get water that counts toward your hydration goals by eating things like cucumbers, zucchini, and tomatoes.

If you’ve noticed that none of the above tips are extreme, there is a reason for that. Fad diets and those that require you to take potentially dangerous supplements to lose weight are not effective. The only way to truly be a master of your own health is to make smart choices with your food, exercise, and daily habits, such as sleeping well and drinking enough water. In doing these things, you can begin a positive cycle of sleeping well, feeling well, and being well.