people who ate over the course of 14 hours each day to cut their grazing times to no more than 11 hours a day and to sleep more of the time. After 16 weeks, subjects lost an average of 3.5 percent of their excess body weight
Also, to meet your daily fiber goal, "about 20 grams of insoluble fiber is important to enable you to sleep, so aim to eat that daily, and you'll ensure you can convert enough serotonin to sleep well."
Instead of eating a monster meal for dinner, try to keep portions about the same as your breakfast and lunch, especially if you eat dinner on the later side. "You want to eat your last meal at least an hour or two before going to bed,"
Nighttime fasting—aka closing the kitchen early—may help you lose more weight, even if you eat more food throughout the day, Experiment with closing the kitchen at 8 p.m.