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As we’ve pointed out in the past, most Americans aren’t hitting their daily fiber targets. In a Columbia University study that looked at diet and sleep patterns, researchers found that a low-fiber diet was linked to poorer sleep quality, and that a higher fiber diet was related to better sleep,” Cassetty told us. She suggests aiming for 25 grams of fiber per day, which you can reach by eating foods including “fruits, veggies, beans, nuts, seeds and whole grains—all the plants. To up your intake, eat foods like spinach, almonds and chickpeas, or take a magnesium supplement.

While genetics and certain medical conditions (like thyroid issues) do play an important role in determining metabolism, there actually are steps you can take to optimize yours, like diet and exercise. Exercise accounts for up to 30 percent of the calories you burn,” Cassetty tells us, “and if your exercise involves strength training, that extra muscle mass will give you a small but meaningful metabolic boost. Cassetty points to studies (like this one from Tufts University) that found consuming whole foods instead of processed ones like sweets and refined grains can help keep your metabolism moving. Sleep deprivation has a profound impact on your body’s internal metabolic processes, and shortchanging your sleep for even just one night can disrupt your hormones and increase your appetite,” she says.