If you are a busy woman over 40, chances are your brain does not automatically shut off when you go to bed.
Your body might be tired, but your mind is still thinking about everything from the day. What did not get done. What needs to happen tomorrow. The appointment you need to remember. The email you forgot to send.
I hear this from my clients all the time.
Many women tell me they want to go to bed earlier, but their evenings fill up quickly. There are always more things to do. Or they hit the snooze button in the morning and promise themselves, “Tonight I am going to bed earlier.” But when nighttime comes around, the same pattern repeats.
Sleep is one of the four pillars of health that I focus on with my clients. And something interesting often happens when sleep falls off track. The other pillars usually start to struggle too.
When you are tired, it is harder to make nourishing food choices. It is harder to find the motivation to move your body. Your mindset can start to feel more negative or overwhelmed.
The good news is that the opposite is also true. When sleep improves, the other pillars often start improving too. It becomes easier to eat well, move your body, and feel more positive during the day.
One thing that has helped me protect my sleep over the years is having a simple way to wind down at night. It may not be a strict routine, but it is a ritual I have created that I genuinely enjoy. I actually look forward to it, and because it works so well for me, I do not skip it.
Already know you need better sleep? Check out my 21 Days To More Restful Sleep program here!
Here are a few things that help me make that transition.
Close Out the Day
For me, the wind-down process usually starts around 8:00 pm. By that time the kitchen is cleaned up, our dog has had her last walk for the night, and my husband and I have talked through anything important for the next day. I also take a quick look at my schedule so I know what tomorrow looks like.
These small steps help close out the day mentally.
If I skip this part, I notice it when I go to bed. My mind starts thinking about everything that did not get done or everything I might forget tomorrow.
Sometimes I also take a few minutes to journal before bed. Writing down thoughts or reminders helps clear them out of my head so they are not spinning around when I am trying to fall asleep. Even taking a few minutes to wrap up the day can make it easier for your mind to let go.
Give Your Body Signals That It Is Time to Slow Down
Once the day is wrapped up, I start shifting into a slower rhythm.
Sometimes that means taking a hot shower or a warm bath. The warmth helps relax the body and it feels like a natural transition between the activity of the day and the quiet of the evening.
Other nights I rub a little lavender oil onto the bottoms of my feet. The scent is calming and over time it has become something my body associates with bedtime.
These small rituals might seem simple, but your body responds well to consistent cues. When you repeat the same calming habits each night, your brain begins to recognize that it is time to wind down.
Create a Quieter Evening
This is one area where many people struggle.
It is easy to keep scrolling on your phone or watching TV late into the evening, especially when your brain is still in busy mode. But the light and stimulation from screens can make it harder for your body to prepare for sleep.
So part of my wind-down routine is putting my phone away and creating a quieter environment.
Sometimes that means reading a book or listening to an audiobook. Other nights my husband and I might play a quiet game like backgammon. I might do a little painting or simply take a relaxing bath.
The goal is not to fill your evening with more stimulation. It is to give your mind space to slow down. Even just 20 or 30 minutes of a quieter evening can make it much easier for your body to transition into sleep.
Create a Sleep Environment That Supports Rest
Another thing that has made a big difference for me is using a sleep mask.
I used to be a very strong sleeper, but ever since my stroke I have had more trouble sleeping. Finding ways to support my sleep has become much more important.
The sleep mask I use blocks out all light, which helps me fall asleep more easily and stay asleep through the night. It also applies a gentle pressure across my face that I find very calming.
I have tried other sleep masks before, but this one truly blocks everything out. If you are sensitive to light or if your partner moves around during the night, it can make a big difference.
It has actually become my favorite part of my bedtime routine. Once I put it on, it feels like the final signal that the day is done.
I will link the one I use here because I get asked about it often.
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Let Rest Begin Before Sleep Arrives
Even with a good wind-down routine, there are nights when sleep does not come instantly.
And that is okay.
Sometimes rest begins before sleep arrives. Lying quietly, reading a few pages of a book, or simply allowing your body to relax can help your mind settle.
Rest still matters, even if sleep takes a little time. The goal is not to force sleep. It is to create the conditions where sleep can happen naturally.
A Few Small Signals Can Make a Big Difference
You do not need a complicated nighttime routine to improve your sleep.
What helps most is creating a few consistent signals that tell your body the day is finished. That might look like closing out your to-do list for the day, dimming the lights in the evening, putting your phone away, taking a warm bath or shower, journaling, or doing something calming that your body begins to associate with sleep.
Over time, these small habits become powerful cues that help your body transition into rest. And when sleep improves, it often supports the other pillars of health too.
Want Help Improving Your Sleep?
If sleep has been a struggle for you, you are not alone. Many women find that once their sleep starts to fall off track, it can be difficult to get back into a healthy rhythm.
That is exactly why I created my program 21 Days to Restful Sleep, to help women rebuild healthy sleep habits step by step.
Inside this program we take a simple, step by step approach to improving sleep habits. Instead of complicated rules or rigid routines, you learn how to build a sleep-friendly environment and create habits that support your body's natural sleep cycles.
Over three weeks you gradually build a routine that helps your body prepare for sleep and wake up feeling more refreshed.
By the end of the 21 days you will not just have a list of sleep tips. You will have practical tools and habits you can return to anytime you feel your sleep slipping off track.
If you have been wishing for better sleep and more energy during the day, this program is a great place to start. Click here to get started: 21 Days to Restful Sleep
