While not enough sleep can cause weight gain, weight gain can also affect your sleep adversely, increasing your chances of developing some type of sleep disorder.

It's a catch-22 situation, the best way out of which is to improve both your sleep quality and weight at the same time.

If you have difficulty sleeping, or are overweight, or both, set a goal to lose one pound per week and practice these good pre-sleep habits.

• Cut back on caffeine – coffee, tea, chocolate. Some people get wired with just one cup of java. Know your cut-off level.
• Limit alcohol and don't drink right before bedtime. It can promote drowsiness, but disrupts REM sleep.
• Exercise is good for you, but not just before bed as it tends to keep people awake
• Try drinking a glass of warm milk before you go to bed; it helps some people to sleep more deeply.
• Have a relaxing bedtime routine
• Stop doing anything stressful an hour before bedtime – give your brain time to wind down
• Don't eat too close to bedtime
• Don't nap or sleep in late
• If you are worrying about something, get out of bed. Condition yourself that bed is for sleeping, not worrying.
• Try not to obsess about not sleeping. The more you worry about it, the less you will sleep.
• If light is coming into the room, block it off
• Try a soothing bath or other relaxation rituals, including deep breathing, restful music, light stretching, muscle relaxation, before you get in bed
• If you always have trouble getting to sleep, you might consider professional help