By: Paige Valentik MPS, RD, LDN

Sleep is one of the most powerful — yet often overlooked — pillars of good health. We all know the difference between a well-rested morning and one spent dragging through fatigue, but sleep affects much more than just how we feel. It plays a critical role in how our bodies recover, how we process nutrients, and even how motivated we are to move. Let’s take a closer look…

How sleep impacts nutrition: When you don’t get enough sleep, your body’s hunger and fullness hormones — ghrelin and leptin — become imbalanced. Ghrelin (the “hunger hormone”) increases, while leptin (the “fullness hormone”) decreases. This can leave you craving more high-calorie, sugary foods the next day. Sleep deprivation also affects how your body metabolizes carbohydrates, leading to energy crashes and stronger sugar cravings later on. On the other hand, getting consistent, quality sleep helps regulate appetite, supports stable blood sugar, and makes it easier to make mindful food choices. You’re more likely to crave nourishing foods when your brain and body are well-rested.

How nutrition impacts sleep: The foods you eat during the day can directly affect how well you sleep at night. Heavy, greasy meals close to bedtime can interfere with digestion, while caffeine and added sugars can make it harder to fall asleep. Conversely, foods rich in magnesium (like leafy greens, nuts, and seeds), tryptophan (found in turkey, dairy, and oats), and complex carbohydrates can promote relaxation and steady nighttime blood sugar levels. A balanced diet helps your body produce the hormones that regulate your sleep-wake cycle, including melatonin.

The exercise-sleep connection: Sleep and exercise have a powerful two-way relationship. Regular physical activity helps improve sleep quality and reduces the time it takes to fall asleep. Exercise can also reduce stress and anxiety, two common barriers to good rest. At the same time, getting enough sleep is essential for athletic performance, muscle recovery, and energy levels. When you’re sleep-deprived, coordination, endurance, and motivation suffer — making workouts feel harder and less effective.

Good sleep doesn’t happen by accident — it’s built through consistent habits that signal your body when it’s time to rest. Try incorporating these strategies into your routine:

• Stick to a schedule: Aim to go to bed and wake up at the same time every day, even on weekends, to strengthen your body’s natural sleep rhythm.
• Create a calming bedtime routine: Read, stretch, or practice deep breathing before bed to relax your mind. Avoid screens for 30–60 minutes before sleeping, as blue light can disrupt melatonin production.
• Optimize your sleep environment: Keep your bedroom dark, cool, and quiet. Invest in comfortable bedding and minimize distractions like phones or TVs.
• Watch what (and when) you eat: Avoid large meals, caffeine, and alcohol close to bedtime. Opt for a light snack with complex carbs and protein if you’re hungry before sleep.
• Move your body daily: Even 20–30 minutes of moderate activity can help you fall asleep faster and sleep more soundly.
• Manage stress: Journaling, meditation, or gentle stretching can help calm a busy mind and promote deeper rest.

When we think of wellness our mind often quickly goes to proper nutrition and regular exercise. But, please don’t forget to include sleep on that list. Prioritizing all three creates a positive cycle: quality sleep improve food choices and energy for exercise; nutritious foods support better sleep; regular exercise helps you fall asleep faster and rest more soundly. Start small — set a consistent bedtime, choose whole foods that support sleep, and move your body each day. Over time, these habits reinforce each other, leading to stronger health, better mood, and more energy to live your best life.