Sleep Like a Pro with 5 Science-Backed Tips

It’s Time to Stop Doomscrolling and Go to Bed for Better Productivity & More Joy

Look, I get it. You’ve got a million things running through your head—deadlines, family responsibilities, a text from two weeks ago you forgot to respond to (but now it’s been too long and responding would be awkward). If overthinking was an Olympic sport, I should be calling you Simone Biles. But here’s the thing: if you’re constantly running on empty, that anxiety, self-doubt, and mental exhaustion will keep creeping in. The fix? A self-compassionate sleep routine that actually works for you, not against you.

Science (and common sense) agree: prioritizing sleep is one of the best ways to increase happiness and productivity (Walker, 2017). But, as high-achieving women, we often put rest on the back burner because we feel like we have to do all the things—and do them well. But what if I told you that getting enough sleep could help you slay your goals without the burnout? 

Let’s talk about why and how you can build a sleep routine that supports your well-being. Here are five actionable steps to start treating yourself with the self-compassion you deserve—starting with some quality shut-eye.

1. Reframe Sleep as an Act of Self-Love, Not Laziness

Raise your hand if you’ve ever said, “I’ll sleep when I’m dead.” 🖐🏾 Yeah, about that… not getting enough sleep is actually shortening your lifespan (Grandner et al., 2020). Sleep is not a luxury—it’s a necessity, just like drinking water or dodging unnecessary drama.

Black women, in particular, have been conditioned to push through exhaustion because we are expected to be “strong.” But strength isn’t about running yourself into the ground—it’s about recognizing when you need rest. Self-compassion means giving yourself permission to rest without guilt. Sleep is an investment in your well-being, your creativity, and your ability to handle life’s curveballs without spiraling into an anxiety-fueled doomscrolling session at 2am.

Try This: Write down an affirmation to remind yourself that rest is an act of self-love. Something like, “I honor my body and mind by giving them the rest they deserve.” Place this somewhere you’ll see it during your nighttime routine. (Don’t have a night time routine? Get my FREE Sleep Guide Here)

2. Ditch the Toxic Hustle Culture and Set Sleep Boundaries

Listen, I love a good girlboss moment, but hustle culture is a scam—especially when it glorifies exhaustion. Studies show that chronic sleep deprivation leads to increased anxiety, reduced cognitive function, and heightened emotional reactivity (Beattie et al., 2015). In other words, sleep-deprived you is much more likely to cry in the car after a nerve-wrecking conversation or second-guess every decision you make. 

The solution? Set boundaries around your sleep, just like you do with that coworker who always asks you to “hop on a quick call” at 4:45 p.m. Really, Dan? Just send an email.

Try This: Create a “sleep curfew”—a time when work, social media, and overthinking are no longer allowed. Put your phone on Do Not Disturb, turn off Netflix (yes, even if you’re in the middle of a juicy episode), and start winding down at the same time each night.

3. Make Your Bed a Drama-Free Zone

Your bed should be for two things: sleep and sex. That means no emails, no endless TikTok scrolling, and definitely no reliving awkward moments from 2008 that popped up in your photo memories today.

Studies show that keeping your bed as a sacred sleep space improves sleep quality and reduces nighttime anxiety (Harvey et al., 2017). If your brain associates your bed with stress, it’ll be harder to actually relax and fall asleep.

Try This: If you have a lot on your mind, do a “brain dump” in a journal before you start your evening routine. Write down your thoughts, worries, and to-do’s so they’re on paper (or in your notes app) and not swirling around in your head all night. Don’t do this too close to bedtime, as it can bring up new targets to overthink about when your brain gets quiet before sleep. 

Need help reducing the overthinking? Schedule an intro call today and see if we’ll be a good match!

4. Create a Self-Compassionate Nighttime Ritual

Ever notice how babies have a whole bedtime routine—baths, lullabies, cuddles—before they sleep peacefully? You need that too. A self-compassionate bedtime ritual signals to your brain that it’s time to relax.

Instead of scrolling Instagram until your phone smacks you in the face (been there- no judgement), create a routine that helps you unwind. Science-backed relaxation techniques include: deep breathing, warm showers, stretching, and listening to calming music (Morin et al., 2020).

Try This: Experiment with a wind-down routine that makes you feel pampered. Maybe it’s sipping chamomile tea, reading a feel-good book, or doing a quick meditation. Find what works for you and stick with it. Our free sleep guide has lots of tools to help you design a sleep routine that puts you in rest mode. Get it here!

5. Forgive Yourself for Bad Sleep Nights & Try Again

Not every night is going to be perfect. Some nights, you’ll lie awake overthinking why that one coworker said “interesting” in response to your idea. That’s okay! Self-compassion is about progress, not perfection.

When you have a rough night's sleep, try not to spiral into self-criticism. Avoid staring at the clock, or checking the time which increases stress. Instead, practice self-kindness—remind yourself that one bad night won’t ruin everything, and you can always try again tomorrow. You have an endless amount of nights to get this right- just keep trying.

Try This: On rough nights, do a quick self-compassion exercise: place a hand on your heart, take a deep breath, and say, “I’m doing my best, and that’s enough.” Your body and mind will thank you.

The Bottom Line: Prioritize Rest, Prioritize You

You don’t have to earn rest. You don’t have to “deserve” sleep. You already deserve it because you are human, because you are worthy, because you are you.

By creating a self-compassionate sleep routine, you’ll not only boost your productivity—you’ll also improve your mood, decrease anxiety, and finally feel like the powerful, well-rested woman you are meant to be. So tonight, do yourself a favor: put your phone down, take a deep breath, and get the rest you deserve.

Sweet dreams, queen. ✨

Looking for a therapist? Schedule an intro call today and see if we’ll be a good match!