Sleep Better Tonight: How to Switch Off at Night (5-Step Routine)

Sleep Better Tonight (When Your Mind Won’t Switch Off)

The nightly struggle is real. You're a professional woman, a mother, a leader; your days are filled to the brim with obligations, responsibilities, and endless to-do lists. And when the day is done, when you finally lay your head down for some much-needed rest, you can’t switch off and stop your mind racing. Does this sound familiar?

If you’re trying to switch off at night but your mind won’t cooperate, start here. Because this isn’t a willpower problem — it’s a nervous system + habit loop problem.

Why switching off feels so hard (even when you’re exhausted)

Sleep is the first Herself Health Lifestyle Pillar. And, if good quality sleep sounds like a far-fetched dream this article could make it a reality for you. Here are five strategies proven to help calm an overactive mind and make restful sleep more likely - starting tonight. By the end of this article, you'll have an arsenal of tips that can help you seize the elusive dream of a good night's sleep. So, brew a cup of decaffeinated herbal tea, make yourself comfortable, and let's explore these sleep-promoting strategies.

A simple 5-step wind-down routine (start tonight)

You don’t need a perfect routine — you need a repeatable one.

Step 1: Switch Off (screens down)

Start by disconnecting from your digital devices at least an hour before your planned bedtime. As a busy professional and mother, you likely find yourself glued to a device most of the day and well into the night. However, the screen of your electronic device emits a blue light that can hinder melatonin production, the hormone responsible for regulating sleep.

Step 2: Soothe Your Body and Mind (signal: it’s safe to rest)

Next, initiate a calming pre-bedtime routine. Engage in a relaxing activity such as reading a book, taking a warm bath or shower, or establishing a relaxing facial routine. When performed regularly, this ritual signals your brain to slow down and prepare for sleep.

Step 3: Calm Down your Mind (worry-dump)

Now, reach for your worry journal or a piece of paper. Write down your thoughts, anxieties, and to-dos for the next day. This simple act can be a therapeutic way to write away your worries. Writing is a way to release your mind from its incessant looping and offer a sense of closure for the day.

And if your brain starts bargaining (“don’t forget tomorrow…”), tell it: “It’s written down. I can sleep now.”

Step 4: Set the Scene (your sleep environment)

Prepare your sleep environment. Ensure your bedroom is cool, dark, and quiet. Your sleep environment significantly influences your sleep quality, so make it as conducive to rest as possible. Consider using a sleep mask, earplugs, or a white noise machine to create your ideal sleep setting. If you’re using your phone to produce relaxing sleep sounds, ensure it is placed screen down in a drawer or far from your bed to avoid the temptation of sneaking in some screen time.

Step 5: Maintain Consistency (without perfection)

Finally, create a consistent sleep schedule. Try to go to bed and wake up at the same time every day. On the nights you can’t help but stay up late, keep your wake time consistent and try to go to bed at your scheduled time the next day. A regular routine helps synchronise your body's internal clock, making falling asleep and waking up easier over time. Consistency beats intensity — even 3–4 nights a week makes a difference.

If you wake at 3am, do this

If you wake during the night, keep it boring and gentle:

• Don’t check the time (it spikes alertness).

• Do 10 slow breaths, then relax your jaw/shoulders.

• If your mind is looping, jot one line (“Tomorrow: ___”) and put the pen down.

• Keep lights dim and avoid scrolling — your goal is to feel drowsy - not solve life's problems.

What changes first (so you stay motivated)

By going through these five steps night after night, you'll notice a gradual but profound improvement in your sleep quality. Many women notice the first wins as: less mental chatter and more patience in the evening — even before sleep becomes “perfect.”

Remember, change takes time and patience. Be gentle with yourself, and progress will follow.

As a busy professional woman, a mother, and a leader, you hold a unique position of influence. It's vital to arm yourself with the tools and knowledge necessary for achieving restful sleep to thrive in your multifaceted roles.

Restorative sleep isn't a distant dream; it's well within your reach. Begin your journey to a good night's sleep today, and awaken refreshed, recharged, and ready to seize the day tomorrow.

Start here today (pick one)

If your mind is racing at night, try Step 1: Switch Off tonight — just for one week.

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It's time to make your success healthy and happy!

Dr Masi

Health & High-Performance Doctor for Women | HERSELF HEALTH

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Disclaimer: The content in this newsletter and related LinkedIn posts is for informational purposes only and not medical advice. Views expressed are those of Dr. Masi Njawaya and Herself Health and not any official organisation. Consult a healthcare professional for personalised advice. Use this information at your own risk.