Must Haves for Restful Sleep

Are you getting good sleep?

Many women, especially through midlife and menopause, struggle with restless nights. Stress, shifting hormones, and a busy mind can all make it harder to fall asleep or stay asleep. I know exactly how that feels. I have spent plenty of nights wide awake, replaying the day or thinking about what I needed to do the next day for my family or for work, or worrying about someone I love.

Over time, I realized that peaceful sleep does not just happen. We have to set ourselves up for it. The little things we do before bed truly matter. They help the body slow down, the mind let go, and the heart find calm.

I like to think of it as a gentle ritual that tells both body and mind it is time to rest.

Rituals are powerful. They signal to the brain that it is time to unwind, they ease stress, and they help us stay consistent. The best part is that a bedtime ritual does not have to be complicated. It just needs to feel comforting and a little bit special.

Here is what my own nightly routine looks like.

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My Routine

Each of these moments is a small act of self-care, and together they create the rhythm that helps me fall asleep faster and stay asleep longer.

1. Wash, brush, and moisturize.

   This is my signal that the day is officially over. Everything feels fresh and clean, and it is a small reset before bed. I’ll be sharing more soon about my favorite ways to keep a brighter smile at home and simple skincare habits that help prevent aging and keep skin glowing.
   
   

2. Change into cooling pajamas.
   I cannot sleep in anything warm or clingy. Cooling pajamas are essential for me. They have made such a difference. I will share more about my favorites in another post.
   
   

3. Take my magnesium.
   About 30-60 minutes before I fall asleep, I take one capsule. It helps me relax, and I like to think of it as telling my body that it is time to wind down.
   
   

4. Apply lip balm.
   This one is small but mighty. My favorite balm keeps my lips soft through the night, and it is one of those little rituals that feels like comfort in a tube.
   
   

5. Turn on the diffuser and read.
   My diffuser runs quietly beside me, filling the room with a soft scent. I read until my eyes start to feel heavy, then turn off the diffuser and get ready to settle in for the night. I just finished Never Lie by Freida McFadden and am now reading Heart Bones by Colleen Hoover. If you enjoy reading, watch for Amazon’s three for the price of two book deals. I have found some great ones that way.
   
   

6. Set my knee pillow and get comfortable.
   This pillow supports my back and hips, and now I cannot sleep without it. It even comes with me on vacation.

Favorite Sleep Essentials

This is where all the little details of my nightly ritual come together. These are the things that make bedtime feel extra calm and comforting.

🌿Sheets and Pillowcases

SHEEX Original Performance Cooling Pillowcases (Navy)

These were a total lifesaver during night sweats. They stay cool, feel silky, and I have gifted them more than once because they are just that good. Available in both standard and king sizes.

If you're looking to splurge and want the full SHEEX Active Comfort Cooling Sheets Set you won't be sorry.

A more affordable option is the Linen Market Double-Brushed Microfiber Sheet Set. These are the ones we use regularly. They are super soft, breathable, and work great in every season. They also make wonderful gifts.

🌿Oil Diffuser and Essential Oils

ASAKUKI Essential Oil Diffuser

This little diffuser is part of my nightly unwind. I love the gentle sound, the different mist settings, and the option to set the timer for one hour, which is perfect for falling asleep. The remote control is the cherry on top.

For oils, I stick with Plant Therapy because they are USDA Organic and always consistent. With so many choices out there, I prefer to keep it clean and simple with organic oils that are pure and safe to breathe.

The Plant Therapy Top 6 Organic Essential Oil Set is a great starter pack. My most-used scents are Germ Fighter for winter, Lavender when I need to relax, Eucalyptus, Peppermint, and Tea Tree. I rotate them depending on the season or mood.

🌿Lip Balm

Lanolips 101 Lanolin Lip Balm and Overnight Mask Duo

This overnight 12-hour mask is my nighttime must-have. I put it on before I start reading, and it stays on until morning. My lips always feel soft and smooth. I gave a set, which also includes a daytime balm, to my hair stylist and she is now completely hooked.

🌿Knee Pillow

Contour Legacy Leg and Knee Foam Support

This little pillow might not look like much, but it is magic for my back. It keeps my hips aligned, stays cool, and makes such a difference in how I feel the next day. I even bring it with me when I travel because I will not leave home without it.

🌿Magnesium

Pure Encapsulations Magnesium Glycinate

I take one capsule about an hour before bed, and it helps me unwind and get ready to rest. Magnesium supports restful sleep, heart health, nerves, muscles, and metabolism. I keep a small container next to my nightstand so I never forget to take it.

🌿Insulated Cup for Water

Swig Life 14-ounce Wine Tumbler

Yes, it is technically a wine tumbler, but I use it for water at night. I fill it before bed, take my magnesium with it, and keep it nearby in case I wake up thirsty. It keeps my drink cold all night, and there is still ice in it by morning. It is spill-proof, durable, and easy to clean, and it also makes a great gift.

Sleep Environment Tips

The right mix of a peaceful space and simple nightly habits can make all the difference. Even small changes can add up to better sleep and calmer mornings. Here are a few things that help me drift off faster and sleep more soundly:

• Keep the room cool and comfortable so your body can naturally settle into rest mode. A cooler temperature helps signal to your body that it is time to sleep. Most experts recommend setting your thermostat between 60 and 67 degrees Fahrenheit. This gentle drop in temperature supports your body’s natural rhythm, helping you fall asleep faster and stay asleep through the night.

  
  

• Make the space as dark as possible since even a small amount of light can sneak in and keep you awake. Even small amounts of light can signal your brain to stay alert and make it harder to fall into deep sleep. Darkness helps your body produce melatonin, the hormone that supports a healthy sleep cycle. Try using blackout curtains, a soft sleep mask, or turning off any glowing electronics to create a calm, restful space.

  
  

• Try to cut back on blue light before bed. The light from phones, tablets, and TVs can trick your brain into thinking it is still daytime, which makes it harder to fall asleep. Blue light slows the release of melatonin, the hormone that helps you feel sleepy. My phone charges across the room, but I am still working on not using my iPad before bed. One step at a time, right?

  
  

• Skip big or heavy meals too close to bedtime. Eating a large meal late at night can make your body work harder to digest instead of relaxing into sleep. It can also cause bloating or heartburn, which makes it harder to get comfortable. Try to finish dinner about two to three hours before bed so your body has time to settle before you sleep. Your stomach will thank you, and you will sleep more soundly.

• Keep things quiet and uncluttered. A peaceful room really does help create a peaceful mind.
  

🌿What helps you get your best night’s sleep?

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