Nutrition and sleep experts share tips for weight management

Nutrition and sleep experts suggest that lifestyle adjustments involving sleep hygiene and breakfast composition can significantly impact weight management and appetite control.

Registered dietitian Erin Palinski-Wade has developed a seven-day program called ‘SLEEP’ to connect sleep quality with nutritional habits. The program focuses on five pillars: setting a rhythm, leveraging light, eating with intention, evening out blood sugar, and powering down at night. In test groups including shift workers and individuals with diabetes, participants reported improved sleep quality, faster sleep onset, and better appetite regulation within the first few days.

Complementing these findings, nutritionist Oliver Goble emphasizes the importance of breakfast composition for sustained satiety. To prevent mid-morning hunger, he recommends a quick three-question check to ensure meals include sufficient protein to slow digestion and fiber to promote fullness, rather than relying on sugary or refined carbohydrates.