Why sleep and stress matter on GLP-1

Sleep (7–9 hours) supports appetite hormones, mood, and recovery—key for better sleep for weight loss.
Stress can trigger mindless snacking and worsen GI symptoms. Calming your nervous system helps you stay consistent.

Build a Solid Bedtime Routine (15–30 minutes)

Same schedule: Aim for the same sleep and wake times (±30 minutes) daily.
Wind-down stack: dim lights → warm shower → light stretch or reading.
Screens off: 60 minutes before bed; if you must look, use blue-light filters and low brightness.
Sleep cave: cool (65–68°F), dark (eye mask/blackout curtains), quiet (white noise if needed).
Gentle stomach: finish dinner 2–3 hours before bed to reduce reflux; sip water earlier in the evening, not right before lights out.

2-minute box breathing: inhale 4s → hold 4s → exhale 4s → hold 4s (repeat 6–8 cycles).
10-minute walk breaks: after meals or meetings—great for digestion and mood.
Mindfulness “3-3-3”: notice 3 things you see, 3 you hear, 3 you feel; anchors you in the present.
Thought reset: replace “I blew it” with “Next best choice” and make one tiny upgrade (water, short walk, protein first).

Keep workouts lighter for 24–72 hours after a dose increase.
Choose gentle proteins (eggs, yogurt, fish) and smaller meals to minimize nighttime nausea.
Prioritize hydration earlier in the day and add electrolytes if you feel headachy or crampy.

Insomnia most nights for >2 weeks, loud snoring or witnessed pauses in breathing, persistent anxiety, or reflux that keeps you up despite routine changes. These are great reasons to message us for telehealth support—medication timing, dose, or targeted therapy can help.