Bedtime Balance
My Nighttime Routine That Changed Everything
One thing I've learned recently is that ending my day well is as important as starting it. For years, I focused on my morning routine, the workouts, green smoothies, supplements, and to-do lists but it wasn’t until I paid attention to my nighttime routine that everything finally clicked into place.
My sleep improved.
My mood stabilized.
My cravings disappeared.
And the weight that had stubbornly hung around my midsection began to ease away.
The truth is, once hormones start shifting in your 40s and 50s, your body becomes much more sensitive to stress, light exposure, and sleep quality. You can eat all the right foods, but if you’re not resting and recovering properly, your hormones will struggle to rebalance.
Here’s how I’ve built my nighttime routine, a ritual that helps me relax, sleep deeply, and support my hormones naturally.
1. My Evening Mindset: Slowing Down on Purpose
I used to rush through my evenings. Dinner cleanup, emails, scrolling on my phone and then suddenly it was 11:00 p.m. and I’d collapse into bed, exhausted but wide awake.
Now, I treat my evenings as sacred time. About an hour before bed, I start slowing everything down. I dim the lights, turn off screens, and play soft music or a calming podcast. That’s my cue to my body: we’re done for the day.
I think of this as my “transition window.” It’s how I shift from doing to being.
Stress raises cortisol, our main stress hormone and when cortisol stays high into the night, it blocks melatonin, the hormone that helps us fall asleep. By intentionally winding down, I’m signaling to my nervous system that it’s safe to rest.
2. A Light, Early Dinner (That Loves My Hormones Back)
One of the biggest changes I’ve made is finishing dinner by 7:00 p.m. I used to snack late at night, but that constant digestion kept my body busy when it should have been repairing.
Now, I keep dinner plant-forward and hormone-friendly with lots of fiber, colorful vegetables, beans or lentils, and healthy fats. My go-tos are things like:
A bowl of lentil soup with a side salad
Roasted vegetables with quinoa and tahini dressing
A tofu stir-fry with greens and brown rice
This kind of meal balances my blood sugar and keeps me satisfied without feeling heavy. I’ve noticed my sleep is deeper, and I no longer wake up hungry or groggy.
If I do need something small before bed, I choose something calming, like a few walnuts or a sliced banana with almond butter. Nothing sugary, nothing processed.
When my blood sugar stays steady overnight, my body can finally switch into repair mode releasing growth hormone, burning fat, and restoring balance.
3. Journaling: My Favorite Part of the Night
Once the kitchen is clean and the lights are low, I grab my journal. I used to think journaling was just for goal setting or gratitude lists, but now it’s part of my emotional and hormonal health.
Each night, I write for just five minutes. Sometimes it’s a gratitude list, sometimes it’s a brain dump of everything that’s still spinning in my head, and sometimes it’s reflection — how I felt that day, what I’m proud of, what I want to let go of.
This simple act does wonders for my nervous system. Writing helps me release stress instead of carrying it into sleep. It also helps me notice patterns, like how caffeine affects my sleep, how a stressful day triggers sugar cravings, or how certain foods make me feel.
Journaling makes me more mindful, and that mindfulness carries into my choices the next day.
Try this:
Before bed, write down three things you’re grateful for, one thing you’re releasing, and one small intention for tomorrow. It’s amazing how this tiny ritual can change your mindset and your hormones.
4. Creating My Sleep Sanctuary
Your bedroom should feel like a calm, cool, cozy retreat, not an extension of your office. I used to scroll in bed, check messages, and even fall asleep with the TV on. No more.
Now, my room is screen-free. I use soft lighting, a lavender candle, and a light blanket. I keep the room cool (around 65°F) which helps my body naturally lower its temperature and release melatonin.
I also make sure my bedding is breathable (cotton or bamboo) and use blackout curtains to block light. Light exposure at night, even a small amount, can confuse your circadian rhythm and suppress sleep hormones.
When I slip into bed now, it feels like I’m entering a sacred space meant only for rest and renewal.
5. Gentle Evening Movement
If I’ve had a long or stressful day, I’ll do a few minutes of light stretching or restorative yoga before bed. Just 5–10 minutes makes a huge difference.
These simple movements help release tension from my hips, neck, and shoulders and calm my mind. Sometimes I’ll do deep breathing, inhaling for four counts, holding for seven, exhaling for eight.
This practice lowers cortisol, helps me unwind, and prepares my body for deep sleep. I often finish by lying flat on my back and repeating an affirmation like:
“My body knows how to rest, repair, and restore.”
6. A Tea and a Thoughtful Moment
Instead of a glass of wine, I pour myself a cup of herbal tea, usually chamomile, rooibos, or a calming blend with lemon balm. The ritual itself is soothing.
As I sip, I consciously let go of the day. I think about what went right, forgive anything that didn’t, and remind myself that my body is working for me, not against me.
This mindset shift has been huge. Women over 40 are often hard on themselves, about their bodies, their hormones, their weight. But our bodies are wise. When we nourish and rest them properly, they respond beautifully.
7. Consistency Is the Secret
The biggest difference came not from one “perfect” night, but from consistency. Going to bed and waking up around the same time every day, even weekends, has balanced my energy, mood, and hunger cues.
I aim for 7–8 hours of sleep, usually in bed by 10 p.m. and up around 6 a.m. Within weeks of sticking to this rhythm, I noticed:
My cravings for sugar and caffeine dropped
My belly bloating reduced
My energy felt steadier all day
My mood was calmer and more optimistic
This kind of consistency strengthens your circadian rhythm, supports melatonin production, and allows your hormones — cortisol, insulin, leptin, and estrogen — to find their balance again.
8. How I Feel Now
Today, I wake up feeling rested, clear-headed, and lighter, physically and emotionally. My weight has stabilized without extreme diets, and my mood feels more balanced.
This nighttime routine has become an act of self-respect, not another “should,” but something I genuinely look forward to. It’s my reminder that healing happens when we slow down, when we let our bodies rest and reset.
If you’ve been struggling with sleep, stubborn weight, or hormonal chaos, start tonight. Turn down the lights, set aside your phone, grab a journal, and make space for calm.
Because your evening routine isn’t just about sleep, it’s about creating balance, peace, and vitality from the inside out.
Remember: Rest is not a reward. It’s a necessity. And when you honor your body’s need for rest, your hormones, your waistline, and your spirit will all thank you.
Bottom of Form
