For this edition of Notes from the Night Shift, we’re joined by Cara Shaw, Registered Nutritional Therapist, expert voice at Healf and founder of CRS Nutrition.
Cara’s approach is refreshingly clear: cut through the noise, look at the whole person, and focus on evidence-backed nutrition alongside sustainable changes that actually fit into real life. Her work is rooted in helping people feel heard, understand the “why” behind their symptoms, and move away from the idea that there’s one quick fix for feeling well.
Which is exactly why we wanted to speak to her about sleep. Because when you’re waking at 3am, feeling tired after a full night in bed, or wondering whether your evening habits are helping or hindering, the answer is rarely one thing in isolation.
From blood sugar and stress to protein, magnesium and the power of a no-phone bedroom, Cara shares the small, steady habits that help make sleep feel a little less complicated.
You talk about “wellbeing without overwhelm” - what does that mean to you?
To me, it means helping people focus on the habits that genuinely move the needle, rather than feeling like they need to take 15 supplements, follow a perfect morning routine and optimise every minute of the day.
Wellbeing should fit into your life, not become another stressful thing on your to-do list. Some of the biggest improvements I see come from consistently doing the basics well: eating enough protein and fibre, moving your body, sleeping well and managing stress in realistic ways.
From a nutritionist’s point of view, what are the most common reasons women wake up tired even after a full night in bed?
The most common reasons I see include poor blood sugar regulation, chronic stress, low iron, inadequate protein and overall under-fuelling, particularly in women who exercise regularly. Hormonal changes during perimenopause can also have a huge impact.
Sometimes women think they need more sleep, when actually they need to understand why the sleep they're getting isn't restorative.
How do hormones, stress and blood sugar play into those 3am wake-ups so many women experience?
These systems are incredibly interconnected.
If you've had a stressful day, skipped meals or under-eaten, your body may need to release stress hormones overnight to help maintain blood glucose. Hormonal changes during perimenopause can also make the nervous system more sensitive, meaning women wake more easily and struggle to get back to sleep.
It's rarely one thing in isolation.
What would you suggest eating - or avoiding - in the evening to support deeper, more settled sleep?
I focus less on specific ‘sleep foods’ and more on building a balanced evening meal.
I like to see a source of protein, plenty of colourful vegetables, wholefood carbohydrates and some healthy fats. People often fear eating carbohydrates in the evening, but for many women, especially those who are active, including some carbohydrate at dinner can actually support satiety and help them feel more settled overnight.
I'd also be mindful of alcohol. Whilst it can make you feel sleepy initially, it often fragments sleep later in the night.
Is there a "sleep-supportive" dinner formula you come back to again and again?
Absolutely.
Protein + colourful vegetables (fibre) + wholefood carbohydrates + healthy fats.
For example:
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Salmon, roasted sweet potato, broccoli and olive oil.
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Chicken, quinoa, roasted vegetables and avocado.
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Lentil dhal with rice and veggies.
Simple, satisfying and nourishing.
A lot of women wake up with a dry mouth, feel dehydrated, or notice they're snoring more in midlife. From your perspective, what might be going on?
There can be several reasons.
Mouth breathing overnight, certain medications, alcohol and inadequate hydration can all contribute to waking with a dry mouth.
If snoring has become persistent or is accompanied by excessive daytime fatigue, it's worth speaking to a healthcare professional to rule out sleep apnoea.
What's one nutrition myth around sleep you wish more people would stop believing?
The myth that sleep is only about what happens right before bed.
People often focus on what they do in the hour before bed, but good sleep starts much earlier. The way you eat, manage stress, expose yourself to daylight and regulate your blood sugar throughout the day all influence how well you'll sleep that night.
Are there any supplements you think can genuinely support sleep - and any you think are overhyped?
Magnesium can be incredibly useful but it's important to choose an appropriate form and understand that it isn't a quick fix that can eradicate the effects of doom scrolling at night.
I always encourage people to address the foundations first. If someone has poorly managed stress, unstable blood sugar, under-fuelling during the day, working late at night on screens or on their phones in bed, no sleep supplement is going to fully compensate for that.
What's your own night shift like? The real version - skincare, snacks, scrolling, children, dog, book, all of it.
I'm definitely not perfect all the time and some nights do work late. If I do, I’ll always wear blue light blocking glasses and allow myself some wind down time before I go to bed.
But on a typical night, once the children are settled, I try to keep the evening as calm as possible. I'll usually have a herbal tea or a hot cacao, do my pretty basic skincare routine, read for a while and avoid getting sucked into endless scrolling by keeping my phone out my bedroom.
Right before I get into bed, I use a magnesium body butter on my legs, apply mouth tape, put ear plugs in and cover my eyes with a silk eye mask. It sounds like a lot but it takes less than 60 seconds. The ear plugs don’t block out sound for me but they do make me tune in with my own breath which sends me off to sleep in no time.
When you've had a bad night's sleep, what do you do the next morning to feel human again?
I prioritise getting outside for some morning light and go for a brisk walk post-school run, make sure to eat a protein-rich breakfast, stay hydrated and keep my meals balanced throughout the day. I try to avoid the temptation to survive on caffeine, because that usually leaves me feeling worse by the afternoon.
What's one small change you'd recommend to a woman who says, "I'm exhausted, but I don't know where to start"?
Start by asking whether you're actually eating enough.
So many women are trying to exercise regularly, manage busy lives and sleep well whilst unintentionally under-fuelling themselves.
Before buying another supplement, make sure your meals contain enough protein, fibre, healthy fats and carbohydrates to properly support your body.
Quick fire
Tea or magnesium?
Assuming you mean herbal tea…BOTH! I love both rituals and couldn’t pick between the two.
Early dinner or bedtime snack?
Whichever leaves you comfortably satisfied. It's not about the clock; it's about avoiding going to bed either ravenous or overly full. But for me personally, always an early dinner.
Book or podcast before bed?
Book always. I have a no phone policy in the bedroom.
Morning coffee: straight away or after breakfast?
After breakfast.
One food you always keep in the fridge?
Greek yoghurt.
One thing you wish every woman knew about sleep and nutrition?
You don't need to earn your sleep. Your body sleeps best when it feels safe, well-fed and well-supported, not when it's running on empty.
You can find Cara at CRS Nutrition and on Instagram at @crsnutrition.
