Better Sleep Starts Here: A Simple Routine for Women 30+

If you’ve ever laid in bed staring at the ceiling wondering where better sleep is, you’re in the right place. Sometimes I can't fall asleep. Sometimes I can't stay asleep all night. Either way, I wake up the next day feeling terrible - just to do it all over again the next day. 

Sound familiar?

You're not alone! 

If you lay there thinking, “Why can’t I just fall asleep already?”—you’re definitely not alone. As women in our 30s and beyond, sleep can feel more complicated than it used to. Stress, shifting hormones, busy days, and endless to-dos don’t exactly make it easy to shut down at night.

The good news? A good night's sleep doesn’t have to mean a complicated routine or fancy gadgets. With just a few simple steps (and my favorite tool, magnesium), you can set yourself up for a smoother night’s rest.

Why Sleep Matters More Than Ever

Your body does its best repair work while you sleep. That’s when your brain sorts the day, your muscles recover, and your mood resets. When we skip quality rest, it’s no wonder we wake up foggy, cranky, and dragging ourselves through the day. Have you ever felt great on little sleep?

Nope. Me either!

That’s why I’m so passionate about sharing simple sleep strategies. The benefits of a good night's sleep carry over into everything else: your morning, your focus, your energy, and even your patience (yes, even with the people who test it most).

A Simple Bedtime Routine for Better Sleep

Here’s my personal, three-step nighttime rhythm that helps me flip the switch from “go-go-go” to “rest mode.”

1. Magnesium for Relaxation
   Massage magnesium lotion into your calves and shoulders, or spritz a little magnesium spray on the bottoms of your feet. Your feet have the most blood vessels and nerve endings of anywhere in your body, making absorption of magnesium quick & easy! Slide on a pair of cozy socks after the magnesium and you're all set! This is my off switch at the end of the day—it melts away tension and signals my body it’s time to rest.
2. Screen-Free Wind Down
   Swap scrolling for something calming. Doom scrolling right before you try to sleep is probably one of the worst habits we have. Look at all that negativity and you're overstimulated just minutes before it's time to close your eyes. Instead of scrolling, try reading a book, journaling, or even sitting quietly with a warm drink for a few minutes before bed. These simple swaps can make all the difference.
3. Bedtime Cue
   Try setting a “bedtime alarm” (yes, just like a wake-up alarm) to remind yourself it’s time to start winding down. It’s a gentle way to create consistency. Set an alarm or reminder on your phone to quickly remind you it's time to put down the phone, turn off the TV and get ready for bed!

Quick Bedtime Checklist ✅

Not sure where to start? It helps me to give myself a little to-do list. Not that we need another thing on our list, but I love checking things off a list! The sense of satisfaction leaves you feeling accomplished, even if its stuff you always do.

Run through this 5-minute checklist before you crawl into bed:

• 🛏️ Magnesium lotion or spray applied
• 📱 Phone plugged in on the nightstand. Bonus points if you leave it outside the bedroom!
• 🌙 Lights dimmed, cozy blanket ready
• 📖 5–10 minutes of reading or journaling
• 💧 Glass of water on your nightstand

That’s it. No overthinking, no complicated system. Just a few small cues to set the stage for sleep. You got this!

Let’s Talk Sleep—Together

If sleep has been a struggle for you (falling asleep, staying asleep, or waking up feeling rested), I’d love to invite you to my free Sleep Mini Workshop happening soon inside the Wellness Lounge community.

We’ll talk about simple ways to:

• Calm your body before bed
• Create your own realistic bedtime rhythm
• Use magnesium and other natural supports effectively

You’ll walk away with at least one new step to try that very night.

👉 Stay tuned for details in our Wellness Lounge Facebook Group —I’d love for you to join the conversation!

Ready to Start Tonight?

Don’t wait for the workshop—grab your magnesium lotion or spray now and start your own bedtime reset tonight. You’ll be amazed what a difference this tiny step can make. If you need a few more tips to get started, be sure to head to the Facebook group to learn our best recommendations!

And if you’d like a simple guide to help, check out my Evening Routine Printable Kit—a cozy companion to keep you on track and make your evenings feel calm again.