You’re eating healthily and staying active, but the scale isn’t moving. Sounds familiar? The problem may not be your everyday behaviors, but what you do at night. Believe it or not, your bedtime ritual may be unintentionally supporting weight gain as you sleep. Let’s look at 14 common nighttime habits that may be interfering with your weight loss goals—and how to change them beginning tonight.

1. Snacking too late at night. Eating right before bed, especially unhealthy snacks, might cause fat gain since your metabolism slows down at night and accumulates unused calories. Solution: Stop eating 2-3 hours before bedtime. If you’re hungry, eat something light and nutritious, such as yogurt or a banana.

2. Skipping dinner or eating too little. Going to bed hungry may seem like a quick way to lose weight, but it can cause your body to preserve fat rather than burn it. Solution: To maintain a constant metabolism, eat a balanced dinner rich in protein, fiber, and healthy fats.

3. Drinking alcohol at night. A nightcap may help you unwind, but alcohol impairs sleep and the chemicals responsible for fat burning. Solution: avoid alcohol. 3-4 hours before bedtime, be hydrated with water or herbal tea. 4. Not getting enough sleep. Sleep deprivation disrupts your hunger hormones, raising desires and appetite the next day. Solution: Set aside 7-9 hours of high-quality sleep each night.

5. Eating Sugary Treats Before Bed. Sugar raises insulin and blood sugar levels, preventing fat from being burnt and increasing storage instead. Solution: Try to satisfy your desires with fruit or protein-rich foods.

6. Going to bed. Stressed. High overnight stress levels raise cortisol levels, which have been related to stubborn belly fat and poor sleep. Solution: Relax with relaxing exercises such as deep breathing, meditation, or mild stretching.

7. Excessive screen time at night. Blue light from phones, tablets, and televisions can interfere with melatonin production, disrupting your sleep quality. Solution: Turn off your electronics at least 30-60 minutes before bedtime. 8. Caffeine Consumption Late in the Day Caffeine can disrupt sleep, even if not immediately noticeable. Solution: Avoid coffee after 3 p.m., and instead drink decaf or herbal teas.

9. Sedentary Lifestyle Slows Metabolism Even While Sleeping. Solution: Aim for at least 30 minutes of physical activity per day to keep your metabolism going. 10. Sleeping in the Hot Room. Warmer rooms reduce brown fat activity, which helps you burn calories while sleeping. For best results, lower your bedroom temperature to 60-67°F (15-19°C).