Reclaim Your Sleep: Bedtime Rituals

May 16

Reclaim Your Sleep: Bedtime Rituals That Actually Help

We spend so much time researching supplements, hunting down the perfect wellness routine, and wondering why we still feel exhausted… while skipping over one of the most powerful, affordable, and healing tools we have.

Sleep.

Think of sleep as your body’s built-in multivitamin and miracle pill all in one. It regulates your hunger and fullness cues. It resets your cortisol. It detoxes, heals, and rebuilds your cells while you’re doing nothing at all. It strengthens your immune system, boosts your mood, and gives your brain what it needs to make good decisions. Hormonal balance? Metabolism? Skin clarity? Resilience to stress? All of it ties back to one simple thing: deep, restorative sleep.

And without it? Your body knows. You wake up groggy. You crave sugar and caffeine. Your skin looks tired. Your mood swings are more intense. Your hormones struggle to regulate, and everything just feels harder.

So yes—sleep matters. But I also get it. Sleep is hard, especially in midlife.

Whether it’s perimenopause, stress, parenting, or the fact that 10 p.m. is the only quiet moment you get all day — there are a million reasons we stay up too late or find ourselves staring at the ceiling at 2 a.m. You’re not doing it wrong. You’re human. That’s why instead of aiming for perfection, I always say: let’s aim for a 5% improvement. If you’re getting five hours now, let’s get you to five hours and fifteen minutes. That’s still progress. And progress is powerful.

Bedtime Rituals That Make a Difference

When we were kids, many of us had a predictable nighttime routine—bath, books, bedtime. Sure, we fought it (one more story, anyone?) but those rituals worked. They cued our bodies to wind down and helped us fall asleep without even realizing it. As adults, we lose that structure—but bringing back just a little routine can have a huge impact.

The key is ritual, not rigidity. You don’t need to follow a minute-by-minute bedtime schedule. Instead, create a calming, repeatable rhythm that signals to your body: hey, it’s time to rest.

Here are some of my favorite ways to reclaim your sleep:

Start with a Consistent Sleep Schedule — Go to bed and wake up around the same time every day—even on weekends. This helps regulate your circadian rhythm and trains your body to expect rest. Don’t make drastic changes overnight. If your current bedtime is 3 a.m., try 2:30 this week. Baby steps.
Create a Calming Environment — Dim the lights after dinner. Use a lamp instead of overhead lighting. Keep your bedroom cool, uncluttered, and cozy. Your space should feel like a soft “shhh” to your nervous system.
Limit Screen Time Before Bed — Blue light interferes with melatonin, the hormone that helps you fall asleep. Ideally, shut down devices an hour before bed. Can’t do that? Try blue light–blocking glasses after sunset—they make a real difference.
Watch Out for Hidden Disruptors — Alcohol can make you feel sleepy, but it actually disrupts deep sleep and keeps your body from entering its most healing phases. Late-night meals do the same, throwing off your natural rhythms.
Try Relaxation Techniques — Deep breathing, guided meditation, gentle yoga, or even 30 seconds of stillness can send a powerful message to your nervous system. I love box breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4. That’s 12 seconds to calm.
Reflect or Journal — Dump your thoughts onto paper before bed. Make a gratitude list. Let your mind offload so your body can rest.

How to Stay Consistent (Even When Life Happens)

Changing your sleep habits doesn’t mean overhauling your life. It means adjusting what’s possible for your real-world situation. If 9 p.m. bedtime isn’t in the picture, don’t force it. Find what does work—and build from there.

You’ll also need patience. Building a new habit takes time. Try one new ritual at a time. Let it become natural. Then stack another on top.

And remember, a routine is always easier when it’s consistent. Going to bed at wildly different times on weekends and weekdays confuses your body. As much as possible, keep things steady—even if that “steady” is midnight.

Supplements and Hormone Support

If you need extra help, here are a few sleep-supporting tools I recommend (always check with your provider first):

Magnesium glycinate – A calming mineral that supports relaxation and nervous system regulation.
Evening primrose, black cohosh, or cooling techniques – Great for night sweats and hot flashes.
Bioidentical hormones – Estrogen and progesterone dips in perimenopause and menopause can seriously impact sleep. If that’s your situation, hormone replacement (especially progesterone) might help.

Final Thoughts

If you take one thing from this: Sleep is not a luxury. It’s a pillar of your health. A form of self-care. A reset button you get to press every night.

You don’t need to overhaul everything today. Start small. Stay consistent. Give your body the wind-down routine it’s been craving.

Your health, your energy, your mood—they all start here.

Sleep tight!