You're running on empty.
Your body isn't broken. It's responding exactly as it was designed to.
I'm Lori Gregory, MS, RPSGT: a sleep and nutrition educator with more than 25 years in sleep medicine. I help high-demand professionals, night shift workers, and organizations understand why their energy is crashing, and how small changes to when they sleep, eat, move, and see light can bring it back.
25+
years in clinical sleep medicine
RPSGT
Registered Polysomnographic Technologist
M.S.
Nutrition & Integrative Health
Night shift
lived it: six nights a week, 65–70 hours
Why am I always tired, even after a full night of sleep?
Often it isn't only how long you sleep. It's when. Your body runs on a 24-hour internal clock, your circadian rhythm, that times sleep, hormones, digestion, body temperature, and energy. When late nights, irregular meals, evening screens, stress, or shift work pull that clock out of sync, you can sleep seven hours and still wake up exhausted.
Signs your rhythm is out of sync
You wake up tired
even after "enough" hours in bed.
The 3 p.m. crash
has you reaching for caffeine or sugar.
Wired at night
exhausted all day, alert at bedtime.
Brain fog
slower focus, memory, and decisions.
Cravings & digestion
hunger and gut issues at odd hours.
Slow recovery
from workouts, stress, and illness.
Energy is your body's currency.
Every choice you make is either a deposit or a withdrawal. Sleep, nutrition, and movement aren't separate health goals. They are three ways your body produces, restores, and spends the same energy, and timing decides how well each one works.
Sleep restores it.
Recovery, hormone balance, memory, and immunity happen during sleep.
Nutrition fuels it.
What and when you eat shapes cellular energy and gut health.
Movement directs it.
Activity builds strength, metabolism, and steady energy.
Rhythm protects it.
Your internal clock times all three. In sync, energy holds.
What is rhythm-based wellness?
Rhythm-based wellness is an approach that aligns sleep, nutrition, movement, and daily habits with the body's natural timing systems. It draws on circadian biology, sleep science, chrononutrition (the timing of meals), energy regulation, and recovery science. Instead of extremes or willpower, it uses consistent daily cues so your body can work with you, not against you.
B.E.T. Framework™
Balance of Energy & Time. How your energy is created, used, restored, and managed across the day and across your life.
S.E.E. Model™
Sleep, Eating, Exercise. The three daily rhythms that put the B.E.T. Framework™ to work.
7-5-30 Method™
Each day: 7 hours of sleep, 5 servings of fruits and vegetables (vegetables leading), and 30 minutes of movement.
Where would you like to start?
Running on borrowed energy?
For executives, managers, educators, and caregivers who push through fatigue every day. We rebuild your sleep, meal timing, and daily rhythm so you can think clearly and stop relying on caffeine to get through the afternoon.
Want your food to work for your energy?
Practical nutrition coaching on eating patterns, food quality, meal structure, timing, and sustainable habits, so what you eat supports steady energy and better rest.
Working while the world sleeps?
For nurses, healthcare workers, first responders, and anyone on nights or rotating shifts. Practical strategies for daytime sleep, eating on shift, and recovery, from someone who has worked six nights a week.
Seeing fatigue in your workforce?
For healthcare systems, universities, agencies, and employers. Science-based keynotes and workshops on sleep, fatigue, and circadian rhythm that address performance at its biological root.
Your body is always keeping time.
I spent more than 25 years in clinical sleep medicine, most of them in pediatric sleep, running overnight sleep studies and watching how disrupted sleep affects every part of health. I also worked those nights myself, and learned firsthand what circadian misalignment does to energy, focus, and recovery.
That's why I went back for a master's in Nutrition & Integrative Health, and why our work at SNW today connects sleep, food, movement, and timing into one practical system.
How we work together
Find your starting point
Take the free Rhythm Assessment™ or book a complimentary Rhythm Strategy Call.
Understand what's draining you
Learn how your sleep, meals, light, and movement are affecting your energy.
Build rhythms that last
Make small, targeted changes to timing and habits, with support, until they stick.
The 7-5-30 Method™
Three daily goals that make rhythm-based wellness simple to track, each day.
The foundation for recovery, focus, and metabolic health.
Vegetables leading, for fiber, nutrients, and a healthy gut.
Daily activity that supports energy, mood, and sleep quality.
Questions about working with Coach Lori
What does a sleep and circadian rhythm coach do?
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A sleep and circadian rhythm coach helps you understand how the timing of your sleep, meals, light exposure, and movement affects your energy, and then helps you build daily habits that support your body clock. Coach Lori combines 25+ years in sleep medicine with training in nutrition to make that science practical.
Is this the same as seeing a sleep doctor?
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No. Sleep & Nutritional Wellness provides education and coaching, not medical diagnosis or treatment. If you suspect a sleep disorder such as sleep apnea or chronic insomnia, please talk with your physician. Coaching can work alongside your medical care.
Who do you work with?
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High-demand professionals, night shift and rotating shift workers, healthcare professionals, caregivers, families, student-athletes, and organizations that want to reduce fatigue and improve performance.
Do you offer nutrition coaching?
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Yes. Nutrition Coaching offers practical education and coaching on eating patterns, food quality, meal structure, energy, timing, and sustainable habits. It is not clinical nutrition assessment or medical nutrition therapy. Start with a free Rhythm Strategy Call.
Can you help if I work nights?
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Yes. Night shift support is one of Coach Lori's specialties. She worked nights herself and created Night Shift Rhythm™ to help shift workers sleep, eat, and recover on non-traditional schedules.
Do you work virtually?
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Yes. Coaching and many programs are available virtually. In-person workshops and speaking are available for organizations and community groups.
How do I get started?
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Take the free Rhythm Assessment™ or book a complimentary Rhythm Strategy Call to find the best starting point for your goals.
Ready to stop running on empty?
Let's spend 20 minutes on your goals, your challenges, and your next best step.
Newsletter
D.R.E.A.M. Digest™
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