5-step sleep reset could promote healthy weight loss, nutritionist says

One weekly routine could help foster better sleep and promote healthy weight loss, according to a New Jersey-based registered dietitian.

Erin Palinski-Wade, who is also a certified diabetes care specialist and author of “The Sleepdemic Solution,” shared her “seven-day reset” in an interview with Fox News Digital.

The reset combines sleep, nutrition and lifestyle strategies into a five-part system represented by the acronym SLEEP.

“Whether it’s serotonin and tryptophan, anti-inflammatory nutrients, we want to make sure that we’re eating with intention, so we’re giving our body the building blocks it needs to create sleep in the evening,” she said.

Palinski-Wade recommends combining lean protein, healthy fats and fiber to help keep blood sugar steady throughout the day and support better sleep.

Powering down involves creating a consistent nighttime routine, including limiting electronics and caffeine and maintaining regular sleep and wake times, according to Palinski-Wade.

“That also applies to having a set bedtime and a set wake time … in those seven days to reset that circadian rhythm, so we can have the best results moving forward,” she said.

For those who are “trying everything,” like diet and exercise, without seeing results, Palinski-Wade stressed that it is “not because you don’t have enough willpower.”

“It could just be your biology working against you, and many times it’s as simple as improving your sleep,” she said. “If you start to improve your sleep within just a few days, you can see major changes in how you feel, how your body is processing food, in your metabolism, and then ultimately in your body weight.”

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External research by the National Institutes of Health has also linked adequate sleep with appetite regulation and healthy weight management.

The National Heart, Lung, and Blood Institute states that sleep helps regulate hormones involved in hunger and fullness, while sleep deficiency can affect the body’s response to insulin and has been linked to a higher risk of obesity.