Stress, Sleep and Self-care: Finding Balance for Long-term Success

When we are stressed or tired, it can be difficult to recognise what our body truly needs – whether that is food, rest, movement, or simply a break. Both stress and a lack of sleep can influence appetite, food choices, and motivation to prepare balanced meals (1,2).

The good news is that developing small, consistent habits around stress management, rest, and self-care can have a positive impact on how we feel and eat day to day. Below our Nutrition Team shares practical ways to manage stress, improve sleep, and support your overall wellbeing – helping you feel balanced both physically and mentally.

1. Prioritise quality sleep

Sleep plays a key role in energy, recovery, and appetite regulation (3). When we do not get enough rest, it can affect mood, concentration, and decision-making, including around food (1,2). Sleep deprivation also disrupts ley appetite hormones like ghrelin and leptin, increasing hunger and reducing satiety signals, which cna lead to overeating. Over time, this can make it harder to maintain consistent habits.

Simple sleep hygiene strategies:

• Keep a regular bedtime and wake-up time, even on weekends
• Limit caffeine and alcohol intake later in the day
• Create a calming evening routine such as reading, stretching, or journalling
• Reduce screen use 30 minutes before bed
• Keep your room cool, dark, and quiet to support deep sleep

Good sleep is about consistency. Even small improvements to your bedtime routine can support better energy and focus the next day.

2. Manage daily stress

Stress is a normal part of life, but ongoing stress can affect how we eat, move, and rest. Some people notice a change in appetite, while others experience more cravings for foods high in sugar, fat, or salt (1,4). This is partly due to the body’s hormonal response to stress, which can drive emotional eating and reduce motivation for physical activity or self-care. Managing stress is not about removing it completely but finding ways to respond to it more effectively.

Try these daily strategies:

• Include short breaks for movement, fresh air, or breathing exercises
• Try mindfulness or relaxation techniques such as meditation or yoga
• Plan enjoyable activities during your week, even if they are small
• Keep balanced meals and regular eating patterns
• Talk to someone you trust or a health professional if stress feels overwhelming

3. Replace emotional snacking with mindful habits

When you notice the urge to snack outside of regular meals, take a moment to pause and check in with yourself. Hunger is a sign your body needs nourishment, but it can also signal tiredness, boredom, or stress. Learning to tell the difference between physical and psychological hunger can help you respond in a way that truly meets your needs.

Signs of physical hunger may include:

• Gradual onset that builds over time
• A rumbling stomach or low energy
• Feeling satisfied after eating a balanced meal

Signs of psychological hunger may include:

• Hunger comes on suddenly
• A sudden and specific craving (often for comfort foods)
• Continued eating even when full, or feeling unsatisfied or guilty after eating

Practical ideas:

• Before reaching for a snack, ask: Am I hungry, or am I looking for comfort or a distraction?
• If you need a break, try a non-food option such as walking, journalling, stretching, or calling a friend
• When you are hungry, choose nourishing options rich in protein and/or fibre such as Greek yoghurt with fruit, nuts, or wholegrain toast with nut butter
• Keep regular balanced meals a priority so your body has the fuel it needs throughout the day

For more information check out our blog: How to Make Mindful Eating Simple

Challenge Yourself

This week, focus on small daily habits that help you feel more rested, balanced, and in tune with your body. Choose one or two goals to build on.

1. Wind down earlier: Aim to go screen-free 30 minutes before you go to sleep each night.
2. Move to manage stress: Take a 10-minute walk or gentle stretch break each day to reset your energy.
3. Pause before snacking: if the urge to snack comes on suddenly, take five deep breaths and check in with what your body really needs.
4. Create a calm space: Set aside time for an activity that helps you relax, such as reading, listening to music, or getting outside.
5. Reflect at the end of the day: Note one thing you are grateful for or proud of – it helps shift focus toward the positives.

Stressful and tiring days are inevitable. The goal is not to avoid them but to create habits that support you through them. Consistency with sleep, movement, and balanced eating helps strengthen resilience over time.

Take this week to slow down, reflect, and give yourself permission to rest. Often, looking after your mind and body is the most effective way to support long-term health.

References:

(1) Dweck JS, Jenkins SM, Nolan LJ. The role of emotional eating and stress in the influence of short sleep on food consumption. Appetite. 2014;83:236–241. doi:10.1016/j.appet.2013.10.001.

(2) Zerón-Rugerio MF, Doblas-Faxeda S, Diez-Hernández M, Izquierdo-Pulido M. Are emotional eating and other eating behaviors the missing link in the relationship between inadequate sleep and obesity? A systematic review. Nutrients. 2023;15(10):2286. doi:10.3390/nu15102286.

(3) Gresser D, McLimans K, Lee S, Morgan-Bathke M. The impact of sleep deprivation on hunger-related hormones: a meta-analysis and systematic review. Obesities. 2025;5(2):48. doi:10.3390/obesities5020048.

(4) Carpio-Arias TV, Solís Manzano AM, Sandoval V, Rodríguez Betancourt A, Betancourt Ortíz SL, Vinueza-Velo MF. Relationship between perceived stress and emotional eating: a cross-sectional study. Clin Nutr ESPEN. 2022;49:251–257. doi:10.1016/j.clnesp.2022.03.030.