A weekly routine focused on sleep, nutrition and lifestyle habits could encourage better rest while promoting healthy weight loss, according to New Jersey registered dietitian Erin Palinski Wade.

Palinski Wade, a certified diabetes care specialist and author of "The Sleepdemic Solution," shared her seven day reset during an interview with Fox News Digital. The program combines several strategies in a five part system represented by the acronym SLEEP.

In a test panel conducted in connection with the program, participants reported improvements involving sleep, blood sugar and weight, Palinski Wade said. The panel included shift workers, mothers and people who had experienced long term insomnia.

Results varied among participants with different sleep challenges. However, Palinski Wade said people "across the board" reported falling asleep faster, experiencing higher quality sleep and feeling more rested the next day within the first two to three days.

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Panelists with pre existing insulin resistance or type 2 diabetes also reported improvements in their blood sugar levels. Palinski Wade connected those changes to participants getting better rest.

"Once they were resting better and those stress hormones were reduced, and the body was getting the rest it needed, we were seeing better balanced blood sugar throughout the day," she noted.

Participants also described changes in hunger, fullness and cravings, particularly during the evening. "They weren't having those cravings, especially in the evening, especially those sugar cravings," Palinski Wade said. "When they were eating, they were feeling more satisfied."

Some panel members reported reductions in weight and waist circumference, along with better sleep, blood sugar and next day energy. "I had a few test panel members who lost as much as seven pounds in the first seven days," she said, while noting that some of the loss was water weight.

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The first strategy involves establishing a consistent rhythm for meals rather than skipping them. According to Palinski Wade, skipped meals can contribute to blood sugar fluctuations throughout the day.

"We want to be fueling our body all throughout the day so that our body is expecting to sleep in the evening," she said. She added that skipping meals and then consuming excess food and calories in the evening tells the body it is time to burn energy, which is not conducive to sleep.

Natural light exposure is another part of the routine. Palinski Wade said exposure to sunlight within the first hour after waking can help establish the body’s circadian rhythm.

"When your body gets that natural light , whether you go outside or put your desk by the window, that's helping your body get more in tune with that rhythm where you're awake," she said. In the evening, she recommends dimming lights and avoiding electronics and bright overhead lighting.

Eating with intention is also central to the system. Palinski Wade said meals and snacks should include nutrients that support healthy sleep.

"Whether it's serotonin and tryptophan, anti-inflammatory nutrients, we want to make sure that we're eating with intention, so we're giving our body the building blocks it needs to create sleep in the evening," she said. She recommends combining lean protein, healthy fats and fiber to help keep blood sugar steady throughout the day and support better sleep.

Powering down at night involves developing a consistent routine, limiting electronics and caffeine, and maintaining regular sleep and wake times. "That also applies to having a set bedtime and a set wake time ... in those seven days to reset that circadian rhythm, so we can have the best results moving forward," Palinski Wade said.

For people who have tried diet and exercise without seeing results, Palinski Wade said it is "not because you don’t have enough willpower." She added, "It could just be your biology working against you, and many times it's as simple as improving your sleep."

Research from the National Institutes of Health has linked adequate sleep with appetite regulation and healthy weight management. The National Heart, Lung, and Blood Institute states that sleep helps regulate hormones involved in hunger and fullness, while sleep deficiency can affect the body’s response to insulin and has been linked to a higher risk of obesity.

Experts recommend consulting a healthcare professional for individualized guidance before making significant changes to diet, sleep or lifestyle habits. That guidance is particularly important for people with underlying health conditions.