What We’re Loving Right Now: Holistic Sleep Rituals for Real Life
Sleep is the original wellness practice, yet for so many women balancing work, motherhood, and everything in between, it feels like a luxury out of reach. Maybe it’s the racing mind at 2 a.m., the jittery coffee-fueled mornings, or that snap at your kids over something small that makes you realize just how exhausted you are.
I get it. Poor sleep doesn’t just steal your rest — it steals your joy, patience, and even your health. Over the years, I’ve found that blending science-backed tools with gentle, sustainable rituals is the key to restoring restful sleep. Today, I want to share what’s working right now, tying in some of my favorite wellness finds you might recognize from earlier posts, like Organic Olivia’s herbal blends and red light therapy.
Why Sleep Feels So Hard and What It Does to Your Body
In modern life, we’re juggling so many stressors that our nervous system rarely gets a chance to downshift. Cortisol — the stress hormone — blocks melatonin, the sleep hormone, making it harder to fall asleep and stay asleep.
When your sleep is disrupted, everything feels harder: your mood dips, cravings spike, and your energy tank runs dry. For women, this often means frustrating hormone swings, heavier periods, or trouble managing weight.
It’s no surprise that many of us wake in the night, staring at the ceiling, running through tomorrow’s endless to-do list, or feeling that sinking “I should be sleeping but can’t” panic.
The Body Clock and Why 2 a.m. Wake-Ups Are So Common
Traditional East Asian Medicine teaches that different organs are most active during specific nighttime windows. For example, waking up between 1 and 3 a.m. often points to liver stress — a common issue when we’re emotionally overwhelmed or eating late at night. Between 3 and 5 a.m., the lungs are thought to do their energetic “housecleaning,” sometimes linked to unprocessed grief or anxiety.
This framework can feel deeply validating, helping you tune into your body’s signals rather than fight them. If this intrigues you, you’ll find a lot of value in Organic Olivia’s Liver Juice, which I spotlighted in my Organic Olivia blog. It’s a long-term support formula that helps restore natural rhythms, especially when stress or hormones throw you off.
Real Talk: How Sleep—or Lack Thereof—Shows Up in Our Lives
There’s nothing quite like waking up exhausted, trying to stay patient with the kids, and knowing you have to “power through” a busy day. I’ve been there: snapping over spilled cereal or feeling guilty for not being fully present. The mornings after a bad night can feel like a slow-motion drag, with coffee piling up and energy barely holding.
If you’ve ever felt that, you’re not alone. And while we can’t always control life’s chaos, we can control how we respond—starting with how we care for our sleep.
What We’re Loving Right Now: Sleep Rituals That Work
Here are the simple, realistic habits and tools that have made a tangible difference in my sleep quality — and how they connect to the wellness pillars we’ve talked about before:
1. Dim the Lights & Embrace Red Light Therapy
Blue light from screens signals “daytime” to your brain, making it harder to wind down. Switching to amber lighting or using a red light panel in the evening cues your circadian rhythm to relax.
Red light therapy not only supports melatonin production but also reduces inflammation and promotes cellular repair. I use the Lume Box and SaunaSpace devices regularly, as I detailed in my Red Light Therapy post.
2. Herbal Helpers: Nighttime Nervines
Herbal remedies can support the mind and body’s natural shift toward rest. In particular, I love herbs like tulsi, skullcap, and chamomile for their gentle nervine qualities—helping to calm racing thoughts. I’ve mentioned Societea Herbal teas in previous posts but it’s worth a mention again. There is something incredibly sleep inducing about sipping a warm mug of tea as I lay in bed.
3. Magnesium: The Sleep Mineral
Magnesium is essential for calming the nervous system. Forms like magnesium glycinate and magnesium L-threonate promote relaxation and help the brain produce GABA—a neurotransmitter critical for sleep.
I personally use BiOptimizers Magnesium Breakthrough, which combines multiple forms for comprehensive support. Taking magnesium 30–60 minutes before bed can help ease muscle tension and quiet the mind.
4. Hyland’s Calm Forte: Gentle Mind-Body Support
I keep Hyland’s Calm Forte on my nightstand for those nights when my mind just won’t switch off. It’s a homeopathic blend that’s safe for nightly use, non-habit-forming, and doesn’t cause grogginess. It’s become a trusted ally both at home and on the road (if you caught my Travel Wellness post, you know how essential it is).
5. Comfort Layers and Sleep Sanctuary Essentials
Creating a sleep environment that signals safety and comfort to your body is powerful. Here are some of my favorite eco-friendly ways to keep your bedroom—and your body—restful:
Flax Linen Bedding: More breathable and moisture-wicking than cotton, flax linen regulates temperature naturally so you stay cool in warmer months and cozy when it’s cooler.
Wool Mattress Pads: Wool is a temperature regulator and moisture wicking, helping maintain comfort through night sweats or seasonal shifts.
Cooling Pillows: Buckwheat and natural latex pillows offer firm, breathable support while avoiding synthetic foams. Plus, they last longer and align with clean-living values.
Investing in these natural, breathable materials can make a noticeable difference in how well you sleep.
6. Wind-Down Audio and the Science of Yoga Nidra + Delta Brain Waves (Geek Out Side Note)
If you’re curious about why certain meditation and audio tools work so well:
Yoga Nidra is a guided meditation that guides you into a state between waking and sleeping, helping the nervous system shift from sympathetic (fight or flight) to parasympathetic (rest and digest).
Delta brain waves occur naturally during deep sleep and restorative states. Audio tracks that mimic these waves can encourage your brain to enter this healing phase more easily.
That’s why I love pairing Yoga Nidra meditations (like Jennifer Piercy’s on Insight Timer) with delta wave audios — it’s like a lullaby for the nervous system.
7. Mindful Movement: Gentle Yoga Poses Before Bed
Adding a few minutes of restorative yoga (legs up the wall, gentle twists, or child’s pose) can relieve tension and signal your body that it’s time to relax. These slow stretches help calm the nervous system and prepare you physically and mentally for sleep.
Sleep On the Go
While my Travel Wellness post has all the details, here are some quick reminders to protect your rest away from home:
Pack a small red light therapy device for hotel rooms or dimly lit spaces.
Bring your favorite herbal remedies like Hyland’s Calm Forte and magnesium supplements.
Use eye masks or a pillowcase from home for familiarity and comfort.
Keep a consistent bedtime ritual even when travel throws your schedule off.
FAQs
What’s the best magnesium for sleep?
Magnesium glycinate and magnesium L-threonate are most effective for calming the nervous system and promoting restful sleep.
Is Hyland’s Calm Forte safe for nightly use?
Yes, it’s gentle and non-habit-forming, suitable for regular use without causing next-day grogginess.
How do red light therapy and blue light exposure affect sleep?
Blue light suppresses melatonin production, delaying sleep onset. Red light therapy supports melatonin and helps relax the body before bedtime.
Why do I wake up at 2 a.m.?
In Traditional East Asian Medicine, this can be linked to liver stress. Long-term support like Organic Olivia’s Liver Juice can help regulate this.
Do natural fibers like flax linen really help with sleep quality?
Yes. Natural fibers regulate temperature and wick moisture better than synthetics, creating a more comfortable sleep environment.
The Bottom Line
Restful sleep is a foundation for hormone balance, mental clarity, and emotional resilience—especially for women juggling busy lives. While modern stressors make sleep tricky, layering simple rituals, thoughtful herbal and mineral support, and creating a nurturing environment can help you reclaim the rest you deserve.
What’s your favorite sleep ritual? Share your must-haves or questions in the comments — and keep an eye out for our upcoming post all about optimizing your bedroom sanctuary.