Struggling with sleep? Discover how a simple nightly ritual improved my sleep quality, boosted focus, and increased energy—plus tips to create your own routine.
The Power of Rituals: How I Finally Fixed My Sleep After Years of Struggle
Now that I’m closer to 50 than 40, I’ve come to truly appreciate the power of rituals in my daily life. There’s something grounding about them—like anchors in the chaos of everyday responsibilities. But the ritual that has had the most profound effect on my life? Sleep.
For as long as I can remember, sleep has been a struggle. I would toss and turn, wake up groggy, and power through my days with a level of exhaustion that I convinced myself was normal. In 2019, I made a New Year’s resolution to sleep better. (I don’t do resolutions anymore—I'll explain that in another post—but at the time, it felt like a step in the right direction.)
I had just finished reading Why We Sleep and was convinced: If I could improve just one thing in my life, sleep would be it. Not just because I wanted to feel better, but because I understood that better sleep meant better focus, better mood, and even better decision-making. It wasn’t just about rest; it was about showing up as the best version of myself.
Being a data-driven person, I knew I needed to measure my progress. So, I bought a Withings Sleep Tracker, which assigns a sleep score from 20 to 100 based on factors like duration, depth, and sleep cycle quality. When I started tracking, my average score hovered around 51. Some months, I dipped as low as 40. The data confirmed what I already knew: I had a sleep problem.
For years, I tried quick fixes—melatonin, blackout curtains, even the occasional glass of wine to “wind down” (which, ironically, made things worse). But nothing stuck. It wasn’t until I committed to a true sleep ritual that things started to change.
My Sleep Ritual
Every night, I follow the same process:
11 PM sharp, I’m in bed. No screens, no distractions.
I put on soft jazz. Something slow, something soothing. It signals to my brain that the day is done.
I journal. Just a few thoughts about the day, clearing my mind of any lingering to-do lists or worries.
I read until I feel tired. No doom-scrolling, no mindless TV, just a good book to transition my mind into rest mode.
Most nights, I naturally wake up between 7:30 and 8 AM, feeling more rested than I have in years. But the ritual doesn’t stop at bedtime. Daily exercise, meditation, and avoiding food after 8 PM all play a role in supporting quality sleep.
Since implementing this routine in January 2025, my average sleep score has climbed to 62—a measurable improvement. But more than the numbers, I feel the difference. I’m sharper, more patient, and have more energy for the things that matter.
If there’s one thing I’ve learned, it’s this: Improvement takes intention. Rituals are powerful because they create structure and predictability in a world that often feels chaotic. Sleep isn’t just about closing your eyes; it’s about preparing your mind and body to recharge in the best way possible.
If you’re struggling with sleep, start small. Create a ritual. Track your progress. Stick with it. Given enough time, the things we do with intention will always improve.
Smoky white bean stew over creamy polenta, finished with roasted sweet potato, Korean pickled radish, a sour cream drizzle, and fresh lime. A bold fusion bowl that hits every note.
This warm, nourishing bowl features smoked tuna, creamy white beans in their own broth, wilted spinach, roasted sweet potatoes, and tangy pickles—all tied together with lemon vinaigrette. A cozy, flavor-packed meal using pantry staples.
Made with Bullet