You can now listen to Fox News articles. One weekly routine could foster better sleep and aid healthy weight loss, according to a New Jersey-based registered dietitian.
Erin Palinski-Wade is a certified diabetes care specialist and author of The Sleepdemic Solution. She shared her ‘seven-day reset’ in a Fox News Digital interview. This reset combines sleep, nutrition, and lifestyle strategies into a five-part system represented by the acronym SLEEP.
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In a test panel conducted for her seven-day program, Palinski-Wade reported participants improved their sleep, blood sugar, and weight. Experts recommend consulting healthcare professionals before making significant changes, especially if there are underlying health conditions.
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Palinski-Wade emphasized varied results among participants with different sleep challenges. The panel included shift workers, mothers, and individuals with long-term insomnia. Despite differences, people reported falling asleep faster and experiencing higher-quality sleep within two to three days.
Participants with pre-existing insulin resistance or type 2 diabetes also showed improved blood sugar levels. Palinski-Wade noted reduced stress hormones and better sleep led to more balanced blood sugar during the day. Participants also experienced improved feelings of hunger and fullness.
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They reported fewer cravings, especially in the evening, particularly sugary ones. When eating, they felt more satisfied. Some test panel members lost up to seven pounds in the first seven days, partly water weight.
Participants noted reductions in weight and waist circumference, along with better sleep and next-day energy.
The Reset
Below, Palinski-Wade details the five components of the SLEEP system.
S – Set Your Rhythm
Setting a rhythm involves consistent meal timing to improve sleep. Skipping meals may result in blood sugar fluctuations, affecting sleep. Eating throughout the day helps the body prepare for evening sleep. Excess food and calories in the evening signal energy burn, hindering sleep.
L – Leveraging Light
Morning sunlight exposure establishes a natural circadian rhythm. Natural light, whether outside or near a window, aligns the body’s rhythm with waking hours. Limiting evening light helps the body wind down for restful sleep.
E – Eat with Intention
Eating with intention includes choosing foods that support healthy sleep, like those with serotonin, tryptophan, and anti-inflammatory nutrients. These foods help build the necessary elements for sleep.
E – Evening Out Blood Sugar
Combining lean protein, healthy fats, and fiber maintains stable blood sugar throughout the day, supporting better sleep.
P – Powering Down Your Night
Powering down involves creating a consistent nighttime routine. Limit electronics and caffeine. Maintain regular sleep and wake times.
Setting a bedtime and wake time during the seven days helps reset the circadian rhythm for the best results going forward. Regular fueling during the day prepares the body for sleep at night.
For those struggling with diet and exercise without seeing results, Palinski-Wade noted it might not be a lack of willpower. Improving sleep can cause significant changes in how you feel, process food, and manage metabolism and body weight.
External research links adequate sleep to appetite regulation and healthy weight management. The National Heart, Lung, and Blood Institute states sleep regulates hormones linked to hunger and fullness. Sleep deficiency affects insulin response and increases obesity risk.
Angelica Stabile is a lifestyle reporter for Fox News Digital.
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