Why your nighttime routine isn't working (and how to fix it)

Ever notice how some nights you drift off easily while others you're wide awake scrolling your phone at midnight? The frustrating truth is that your body's sleep needs are constantly shifting, and that one-size-fits-all evening routine just isn't cutting it anymore.

Here's what's actually happening: your hormones are orchestrating a beautiful monthly dance that affects everything from your energy levels to how sensitive you are to light. During your peak, vibrant days when you're feeling confident and glowing, your body is primed for amazing sleep quality, but it needs the right support to get there.

Your body's changing sleep blueprint

When you're in your power phase (hello, peak energy and that natural glow!), estrogen is boosting your REM sleep for better brain processing. But here's the catch: rising progesterone makes you incredibly sensitive to environmental factors. That streetlight creeping through your curtains or the blue glow from your phone can completely sabotage your rest.

Think of it like this: your body is a high-performance vehicle that needs premium fuel and perfect conditions to run smoothly.

The game-changing adjustments

Your vibrant, confident energy during this time means you might feel like you can power through anything. But your sleep system is actually more delicate right now. Small tweaks make a massive difference:

Create total darkness. Invest in blackout curtains or a silk eye mask. Your progesterone-sensitive system will thank you with deeper, more restorative sleep.

Wind down with intention. That social, creative energy needs a gentle transition. Try 10 minutes of deep breathing or gentle stretching to signal bedtime.

Sip something soothing. Chamomile or lavender tea works beautifully with your body's natural rhythm.

Time your tech cutoff. Power down screens an hour before bed. Your heightened sensitivity to light means this matters more than usual.

Keep it cool and consistent. Same bedtime, comfortable temperature, and a quiet environment support your body's powerful internal processes.

Your sleep deserves the same thoughtful attention you give everything else in your busy life. These small, strategic changes work with your body's natural rhythm instead of against it.