Sweet Dreams, 8 Easy Steps to get a Goodnights Sleep

Ladies, let's get real. How many of us are guilty of tossing and turning at night, checking our phones, or just staring at the ceiling? Yeah, I'm raising my hand too. Did you know that over 70 million Americans suffer from sleep disorders? And women, especially those of us over 40, are hit the hardest. Statistics show that nearly 1 in 4 women experience insomnia symptoms. That's a lot of sleepless nights and a whole lot of tired mornings.

But why are we having such a hard time catching those Z's? Well, the reasons are as diverse as we are.

First off, life is hectic. Whether you're dealing with a demanding job, raising kids, navigating a divorce, or just trying to keep up with the never-ending to-do list, it's no wonder our brains have trouble shutting down at night. Throw in the hormonal changes we face, and you've got a recipe for restless nights.

Now, let’s talk about that night routine. I know, routines can sound boring, but trust me, this one is a game-changer. Here’s a Nichole-approved night routine to help you drift off to dreamland:


One hour before bed, put down that phone. No scrolling through Instagram, no late-night YouTube binges, and definitely no more Candy Crush. The blue light from screens messes with our melatonin production, making it harder to fall asleep. Try substituting screen time with a calming activity like reading a physical book or practicing a hobby that relaxes you, such as knitting or drawing.

Create a Calming Environment

Make your bedroom a sanctuary. Dim the lights, light a lavender-scented candle, and play some soft, relaxing music. Think spa vibes. Consider investing in blackout curtains to keep your room dark and a white noise machine to drown out any disruptive sounds. Your bedroom should be a place where your mind and body know it's time to unwind and relax.

Stretch It Out

Gentle stretches or yoga can do wonders. Focus on deep breathing and release the tension from your day. Simple stretches like touching your toes, gentle twists, and cat-cow poses can help relax your muscles and prepare your body for rest. If yoga isn't your thing, a light walk around your home or some basic Pilates exercises can also help.

 Listen to The Nichole Banks Podcast today and Level Up Your Life! Listen Here!



Write down your thoughts. It doesn’t have to be Shakespearean; just jotting down what's on your mind can help clear your head. Reflect on your day, list things you accomplished, and note any lingering thoughts or worries. This practice can prevent your mind from racing when you lay down to sleep, helping you to feel more at peace.

Gratitude Practice

End your journaling with three things you’re grateful for. It's a beautiful way to shift your mindset to a positive space before sleep. This practice not only helps you focus on the positive aspects of your life but also promotes a sense of contentment and relaxation, which is conducive to falling asleep.

Read a Book

Preferably something light and uplifting. Nothing too intense or work-related. Opt for a novel, a collection of short stories, or even a magazine. Reading helps distract your mind from stressors and can induce sleepiness. Avoid thrillers or suspense novels that might keep you on edge.

Consistent Bedtime

Try to go to bed at the same time every night. Your body thrives on routine. Aim for 7-9 hours of sleep per night and establish a bedtime that allows you to get the amount of rest you need. Sticking to a consistent sleep schedule, even on weekends, helps regulate your internal clock and can make falling asleep and waking up easier.

Now, why is sleep so crucial? Well, besides not feeling like a zombie the next day, quality sleep has incredible benefits. It boosts your immune system, improves your mood, and enhances your cognitive function. For those dealing with anxiety, a good night’s sleep can be a natural remedy, helping to reduce stress levels and improve overall emotional stability.

Imagine waking up feeling refreshed, calm, and ready to tackle whatever comes your way. Sounds dreamy, right?

Ladies, let's prioritize our sleep like we prioritize our morning coffee. Make it non-negotiable. Because when you’re well-rested, you’re unstoppable.

That’s all for today’s post on The Nichole Banks Blog. I hope you found these tips helpful and that tonight, you get the restful sleep you deserve. Remember, you’re worth it! Sweet dreams, and until next time, stay fabulous!

Don’t forget to subscribe, leave a comment, and share this blog with your friends. Let’s spread the love and the Z’s!


If you’d like a weekly wealth of health, fitness, and life tips, please provide your email to sign up for the Nichole Banks Weekly Newsletter.