Lisa Snowdon’s Simple Dinner Time Hack Transformed Her Sleep and Menopause Journey

Lisa Snowdon, the iconic British model, TV presenter, and radio host, has discovered a surprisingly simple habit that has revolutionized her sleep and energy levels since hitting menopause. At 54, she swears by one rule: eat dinner by 6pm, or 7pm at the latest. As she exclusively tells Good Housekeeping, this one change has made all the difference.

The Game-Changing Early Dinner

“I try to eat by 6pm, 7pm at the latest, and it just works for me,” Snowdon explains. “I sleep better. That was something that my Oura Ring showed me. When I eat late, because my body’s digesting through the night, or if I have a couple glasses of wine late, I don’t get that REM sleep, that deep sleep.”

Snowdon credits the Oura Ring—a wearable sleep tracker—for providing the data that convinced her to shift her evening schedule. The results? Waking up energized and ready for morning exercise, particularly reformer Pilates, which she prefers on an empty stomach. “Especially if you do Reformer Pilates, you’re in a plank and you’ve had a smoothie. I’m like, ‘Oh I’m going to vomit the smoothie up!’” she laughs.

How the Oura Ring Revealed the Truth

The data from her Oura Ring was unequivocal: late eating disrupted her REM sleep and deep sleep cycles. Snowdon, whose career spans decades—from catwalks for top designers to hosting Britain’s Next Top Model and her current Heart Radio show—has always been a wellness advocate, but menopause forced her to listen more closely to her body.

“That’s me, other people might be different,” she cautions. “But I know, because I’ve taken the data from the Oura Ring, that my body operates better if I eat earlier and eat lighter. And if I don’t drink, then I’ll sleep better.”

Navigating Perimenopause: A Personal Journey

Snowdon’s menopause journey began earlier than most. She was diagnosed as perimenopausal in 2020, but now, six years later, she’s post-menopausal and embracing a new groove. “The perimenopause can be a bit of a b*tch and your hormones are going all over the place, but then it does start to calm down a bit. So I promise you, it gets better and better and better.”

Her experience inspired her 2023 book, Just Getting Started: A Menopause Guide for Every Body. In Screenshot (550).png, she says she wrote it to “help women to fast-track their diagnosis of menopause or perimenopause and get the right help because it cost me a fortune on doctors and they didn’t give me the help I needed. So for the last six years, it’s been, ‘What works for me? What do I need? More exercise? More sleep? All of the above?’”

Gut Health and Probiotics

Good gut health has become a cornerstone of her menopausal wellness. She cooks fresh to minimize processed foods and takes Symprove probiotics daily. “I’ve got my little routine down now, but it’s been about finding out what works for me,” she says. Her philosophy is clear: listen to your own body, not fads. “Some people get really shaky if they don’t eat, so have a few nuts and a banana. Find out what works for you. Don’t follow other people’s fads and diets, you need to figure out what your body type likes.”

The Role of Technology and Self-Care

While the Oura Ring was instrumental in her sleep discovery, Snowdon eventually parted ways with the device. “We’ve broken up with each other,” she laughs. “It served its purpose when I was training for a trek, but then I felt like I was competing with myself, and I was seeing stress [in the data]. I was like ‘I already know I’m stressed! I don’t need you to tell me!’”

However, she remains a fan of wellness technology, particularly the Correxiko LED mask, which she says helps with collagen production, inflammation, and pigmentation—and it’s relaxing. “I just really enjoy using it,” she adds.

Skincare and Cosmetic Treatments

Snowdon is open about using cosmetic treatments to offset visible signs of menopause. She undergoes lymphatic drainage massage with Brazilian nurse Ana Trida to reduce puffiness, and she’s seen impressive results with Sculptra, a bio-stimulating injection that boosts collagen. “It’s unbelievable,” she says of her before-and-after photos. “I look like myself, but just… 10 years ago. It’s about getting that youthful glow back. My jawline is much more lifted, and let’s be honest, who doesn’t want that?”

A Balanced Approach to Wellness

Despite her disciplined routine, Snowdon is no zealot. “I try not to deny myself too much, because life is about having fun. I think the rules are: have a good life, don’t restrict yourself too much,” she says. “Balance is good. We all know when we’ve had too much bread and pasta and too much wine, but we go, ‘Okay, my jeans are a bit tight, I need to break for a few weeks.’ It’s not rocket science. It’s just eat better quality food, eat less. And when you’re on holiday, eat everything and just have fun! When you come home, deal with it!”

Lisa Snowdon’s journey is a testament to the power of small, data-driven changes. Her early dinner habit isn’t a one-size-fits-all solution, but for her, it’s the key to better sleep, more energy, and feeling fantastic at 54. As she proves, listening to your body—and sometimes a smart ring—can lead to a whole new chapter of wellness.

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