Diaries of a Non Diet Dietitian #3
Three steps for OPTIMAL Sleep
I Love My Sleep — And I have spoken about it before, but, here it is again because I am so passionate about it.
Sleep is truly one of my favorite things — not just because I feel amazing after a good night’s rest, but because I’ve learned how foundational it is to everything in the body. And trust me, it’s something I’ve been working on for a while now, both personally and with my clients.
So today, I want to share three simple, steps I swear by for optimal sleep — because great rest isn’t just about clocking eight hours in bed. It’s about how you support your body to wind down, stay asleep, and rest deeply.
Why does this matter? Because sleep is when your body resets, heals, and recharges. It’s essential for:
Hormone balance
Appetite regulation
Gut health
Mental clarity
Emotional stability
Without enough quality sleep, your cravings, mood, energy levels, and even digestion can feel totally off. You can eat the perfect diet or hit every workout, but without rest? Your body is running on empty.
Here are my top three non-negotiables when it comes to deep, restorative sleep:
1. Eat Enough — And Fuel Earlier in the Day
Undereating or saving all your calories for dinner can actually backfire on your sleep. Your body needs steady nourishment to feel safe and regulate its circadian rhythm. Try front-loading your meals a bit more and make sure you’re eating enough throughout the day — your nervous system will thank you come bedtime.
In my sessions, I help you create a balanced, supportive structure for fueling your body across the day — one that works with your lifestyle and helps improve sleep, energy, and digestion.
2. Power Down the Screens (1–2 Hours Before Bed)
Scrolling in bed feels relaxing... but it’s not. The blue light from screens delays melatonin production (our lovely sleep hormone), and the mental stimulation keeps your brain alert. Instead, switch to calming, low-light activities in the hour before bed — think reading, gentle stretching, or even just being still and quiet.
3. Create a Night Routine That Feels Good
A calming routine signals to your body that it’s time to shift into rest mode. Whether it’s a warm shower, a cup of herbal tea, or dimming the lights, consistency matters.
What I do? I write in my journal — a gratitude list, reflections on why the day was good, and a few manifestations. I also wind down with some reading. Right now, I’m into the Matthew Perry biography (so good!).
And no, endlessly refreshing social feeds does not count as winding down.
These small shifts can make a huge difference to your next-day energy, mood, digestion, and hunger cues. You deserve to feel rested and in sync — and that starts with giving your body the space and signals it needs to truly relax.
Your body does so much for you. Let’s give it the rest it deserves.
Which of these habits do you feel most drawn to work on this week?