Before you fix your diet or your workouts, fix your sleep

Several months ago, I started working with a new client to help reduce her symptoms of early-onset menopause. She was married, had kids, and worked full time — so life was always chaotic. She was struggling with weight gain, constant fatigue, poor sleep, and overwhelming stress. She was at the end of her rope.

Her first priority was nutrition, so that’s where we started. But every week, the same pattern showed up: she was too tired and overwhelmed to plan meals, too drained to exercise, and too frazzled to care about her protein or fiber goals.

That’s when we made a decision that changed everything — we shifted our focus to sleep.

After just a few weeks of implementing some simple, proven sleep strategies, the difference was noticeable. Her energy came back. Mornings with her kids were calmer. She stopped craving sweets and actually wanted to plan her meals again. Her whole system seemed to breathe a sigh of relief.

Once she gave her body the sleep it needed, everything else started to fall into place.

When sleep tanks, so does everything else. Before you work on your diet or start a new workout, fix your sleep.

How Sleep Affects Your Hunger

Have you ever noticed that after tossing and turning all night, you find yourself eating your way through the afternoon? Or maybe you can’t stop thinking about ice cream and potato chips… or you’re back in line for another Starbucks latte?

It’s not your imagination — it’s your tired brain searching for energy.

Research shows that even a single night of short sleep raises hunger hormones and lowers fullness signals, which means everything in your pantry suddenly looks irresistible.

In one study, insufficient sleep increased food intake — especially from snacks and sweets — in both men and women.(Markwald RR, et al., 2013, PNAS)

How Sleep Affects Your Mood

That one co-worker won’t stop chatting at your desk.

Your kids are running through the house asking for their 14th snack of the day.

And when did your husband start chewing so loudly?

Sound familiar? Before you blame everyone else, check your sleep quality. It matters more than you think.

Studies show that after a night of poor sleep, the emotional part of your brain (the amygdala) becomes more reactive, while the rational part takes a nap. Translation: everyone and everything suddenly gets on your nerves.(Yoo SS, et al., 2007, Current Biology)

How Sleep Affects Exercise, Recovery, and Performance

As many of you know, I’m a runner. One of the things I love about my running groups is the way we support rest as much as miles. If someone texts, “I didn’t sleep well, so I’m skipping the run,” the replies aren’t guilt trips — they’re cheers: “Rest up!” “Good call!” “See you tomorrow!”

Sleep isn’t lazy. It’s where your body releases growth hormone, repairs muscle tissue, and restores motivation — the true recovery phase. (Fullagar HH, et al., 2015, Sports Medicine)

To perform at your best, your rest and recovery routines are just as important as your training plan.

How Menopause Affects Your Sleep

Menopause can throw a major wrench in sleep quality. We’ve all heard about (or lived through) night sweats, but why do they happen?

As estrogen dips, it affects your body’s ability to regulate temperature — cue the 3 a.m. wake-ups. Hot flashes and night sweats aren’t just uncomfortable; they’re among the biggest disruptors of quality sleep in menopause.(Baker FC, et al., 2018, JCEM; Kravitz HM, et al., 2015, Sleep)

And when menopause affects your sleep… poor sleep affects everything else.

Behavioral and Mindfulness Interventions That Help Fix Your Sleep

I’ve worked with many clients to implement sleep habits that make a real difference over time — just like my sleep-deprived client learned early on.

A few techniques to try:

• Set a consistent bedtime and wake-up time (even on weekends).

• Reduce screens before bed — and avoid them if you wake in the night.

• Keep your bedroom cool and dark.

• Create a calming bedtime routine (stretching, journaling, reading).

• Try gentle sleep stretches or breathwork before turning out the light.

Simple mindfulness practices and bedtime routines like these have been shown to improve sleep in perimenopausal women.(Thurston RC, et al., 2022, Sleep Health)

The Takeaway

Your habits affect your sleep — and your sleep affects everything else in your life. Fortunately, improving sleep doesn’t require perfection. As my client realized, you’ll slip back into old habits sometimes. That’s normal with any behavior change.

The key is to notice, adjust, and start again.

Because when you finally start sleeping better, everything else feels easier.