(And Nutrition Alone Won't Fix It)
As a nutritionist, I talk a lot about how nutrition can transform your energy. From the right balance of nutrients to uncovering deficiencies, what you eat plays a huge role in how you feel every day. But if you're putting all your focus into nutrition and ignoring your sleep, you’re only solving half the puzzle.
Here’s the truth: good nutrition can do wonders for your energy levels, but without enough quality sleep, you’ll always hit a wall.
Why Sleep Is Non-Negotiable for Energy
When we think about energy, most people picture food. And while food certainly fuels our body, sleep is the time when our body restores itself. This isn’t just about feeling refreshed in the morning; sleep is when critical processes happen behind the scenes:
Cellular repair: Your body uses sleep to repair tissues, muscles, and cells that keep you functioning well.
Brain detox: While you sleep, your brain clears out toxins that build up throughout the day (no wonder poor sleep leads to brain fog!).
Hormonal balance: Sleep regulates hormones like cortisol, insulin, and leptin, which impact stress, hunger, and energy levels.
Immune support: Deep sleep is when your body produces cytokines—key immune system messengers that lower inflammation and support overall immunity.
If you’re consistently short-changing your sleep, even the best nutrition can only carry you so far. Yes, good nutrition can help offset some of the effects of poor sleep—like stabilising blood sugar or reducing inflammation—but it’s not a substitute for proper rest.
The Blood Sugar-Sleep Connection: The Biggest Missing Link
One of the biggest issues I see with poor sleep is blood sugar imbalance. Managing blood sugar is key to both energy levels and sleep quality. If your body can’t access glucose easily at night—your body’s vital energy source—it thinks you’re starved. This triggers cortisol (your stress hormone) to rise, and that’s when your mind can’t switch off, leading to night-time waking, that racing mind or difficulty falling asleep.
The best sleep improvements I see often come from balancing blood sugar with:
Eating balanced meals with protein, healthy fats, and fibre.
Avoiding sugary snacks before bed that spike and crash your blood sugar.
Reducing caffeine intake, which can further disrupt blood sugar and sleep.
Balancing blood sugar is a simple fix, but it’s a game-changer. I cover this 1:2:1 with clients and also in group programmes. It's a non-negotiable.
Don’t Put All Your Eggs in the Magnesium Basket
Magnesium is often touted as the go-to supplement for sleep, and some people swear by it. It helps activate our calming neurotransmitter. But here’s the thing: this often works because they were deficient in the first place. Becoming replete is what helped. The root cause of your poor sleep may not be magnesium.
Finding the underlying cause is key. A functional nutrient test, such as a Metabolomix, can show exactly what nutrients you need to support healthy sleep and energy production. If testing isn’t an option, focus on nutrients that support sleep:
Magnesium: Helps relax the nervous system and muscles.
B vitamins: Essential for energy production and nervous system health.
Amino acids: Building blocks of neurotransmitters that regulate sleep, like serotonin and melatonin. Eat your protein but more importantly, make sure you are digesting and absorbing that protein.
Circadian Rhythm: Your Body’s Sleep Clock
Your body’s circadian rhythm (its 24-hour internal clock) is critical for good sleep. This rhythm controls when melatonin (your sleep hormone) is released, as well as other processes like digestion and cellular repair. When your routine is out of whack—like irregular bedtimes, mealtimes, or wake-up times—your circadian rhythm gets thrown off, and so does your sleep.
Here’s how to support your circadian rhythm:
Morning light exposure: What you do first thing in the morning sets the tone for your sleep that night. Get outside within an hour of waking to let natural daylight hit your retina. This starts the countdown for when melatonin will be released later in the evening. If getting outside isn’t possible, a light box can help.
Tip: Grab a big coat, make a cup of tea, and take a few minutes outside to wake up naturally.
Consistent routine: Go to bed, eat, and wake up at the same time every day. Your body thrives on routine because so many processes—from hormone release to energy production—are time-dependent.
When you prioritise consistency, your body knows what to expect. The result? Better sleep, improved energy, and fewer health disruptions.
How Sleep and Nutrition Work Together
Here’s the good news: nutrition and sleep are deeply connected, and improving one often supports the other.
Balanced blood sugar: A diet rich in whole foods, protein, and healthy fats can help stabilise your blood sugar, preventing those 3 pm energy crashes that can affect your sleep quality later.
Nutrients for sleep: Magnesium, B vitamins, and amino acids play a role in calming the nervous system and promoting deeper sleep.
Caffeine and sugar: Cutting back on stimulants like coffee and sugar—especially in the afternoon—can help you fall asleep faster and stay asleep longer.
Think of your body like a phone battery: good nutrition gives you the charge, but sleep allows your battery to fully recharge overnight. Without it, you’re running on 10% power and wondering why you feel so drained.
3 Simple Steps to Prioritise Sleep (Without Overhauling Your Life)
Set a bedtime: It sounds simple, but having a consistent bedtime (and sticking to it) helps train your body’s internal clock. Aim for 7-9 hours of sleep each night.
Create a wind-down routine: This isn't just for kids! An hour before bed, dim the lights, avoid screens, and do something relaxing—like reading or taking a warm bath. This helps signal to your brain that it’s time to wind down.
Fuel for sleep: Focus on foods that support sleep, like leafy greens, nuts and seeds, oily fish, and complex carbs like sweet potato. Avoid heavy, rich meals, refined carbohydrates, alcohol or caffeine close to bedtime.
The Bottom Line: Sleep Is the Foundation
If you’re working on your nutrition but still feel like something’s missing, it’s time to look at your sleep. Nutrition will give you the tools to feel better, but sleep is where the magic happens. It’s where your body and mind recharge so you can wake up with the energy to show up fully for yourself, your family, and your life.
So yes, eat well, nourish your body, and address any imbalances. But don’t underestimate the power of a good night’s sleep. It’s not a luxury—it’s a necessity.
If you’re struggling with energy and feel stuck in that tired-but-wired cycle, let’s talk. Together, we’ll look at the full picture—your nutrition, your sleep, and your lifestyle—to help you reclaim your energy and start feeling like you again.
"It's been weeks since I've had that sick feeling of blood sugar crashing. I manage my energy well daily and would recommend working with you to anyone."
As a BANT-registered Nutritional Therapist, I help women balance blood sugar to reclaim their energy and feel their best.
Join My Fatigue Free in 30 Group Programme
If you’re tired of the blood sugar rollercoaster and want to learn how to balance your energy, my Fatigue Free in 30 group programme is for you. It’s designed to help you stabilise blood sugar and reclaim your energy using proven, evidence-based strategies.
Would you rather work with me on a 1:2:1?
Book a free 20-minute Health Review call with me today, and let’s create a plan to keep you energized, balanced, and thriving—not just for the holidays, but for life.
Click here to schedule your call and start your journey to renewed energy and vitality!
Sound good? Book in a free 20 minute Health Review call and see if we can work together.
I'm Gemma Westfold, BANT registered Nutritional Therapist.
Comments