Evening Reset For Better Sleep with Natalia Kuznetsova - Weight Loss for Women Over 40

Natalia Kuznetsova is a Sleep & Energy Coach, psychologist, and Senior Breath-Body-Mind teacher. She helps women restore sleep, energy, and focus by working with the nervous system… not just habits or willpower.

Grab Natalia’s Evening Journaling Guide, a short, gentle guide to help unwind the mind and body before sleep.

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Evening Reset for Better Sleep

Hey everybody, welcome back to Weight Loss for Women Over 40! I’m your host, Nikki T., and today’s episode is all about something often overlooked...but absolutely crucial...for women in midlife: better sleep through an evening reset. If you’ve been struggling with sleepless nights, especially as you move through perimenopause and into menopause, this episode is for you.

I’m thrilled to welcome a very special guest, Natalia, a sleep and energy coach, psychologist, and senior breath-body-mind teacher. She helps women restore sleep, energy, and focus by working with the nervous system...not just habits and willpower.

Why Sleep is Non-Negotiable for Women Over 40

As women over 40, our bodies are going through changes that affect everything from metabolism to mood. “When we sleep, that’s when our growth hormone is released,” I share in the episode. Sleep isn’t just rest...it’s regeneration. Skimping on it leads to inflammation, fatigue and difficulty maintaining muscle and energy levels.

Natalia emphasizes that sleep is not about starting your night right, but ending your day well. Most women go full-speed all day, then try to fall asleep immediately, expecting their bodies to “switch off.” But as Natalia says:

“We’re not machines. We cannot just use a switch and turn it off.”

Our minds and bodies accumulate tension throughout the day...from stress, decisions, and unprocessed emotions...and this tension can prevent restful sleep.

Evening Reset: How to Downshift and Recharge

Creating a consistent evening routine helps signal to your body that it’s time to recharge. Here are some key strategies we discuss in the podcast:

1. Release tension in the body
• Gently hug yourself, rub your shoulders, arms, and hands. Focus on areas where you carry stress, and squeeze and release muscles slowly.
• This simple practice helps your nervous system transition from stress mode to relaxation mode.
2. Engage your senses for relaxation
• Use essential oils, such as lavender, orange, or clary sage, which can support hormone balance and calm the nervous system.
• A warm foot bath with sea salt can relax your body through temperature, smell, and soothing ritual.
3. Move from head to body
• Journaling in the evening can unload racing thoughts. Writing down your worries or gratitudes shifts your focus from your mind to your body, preparing you for restorative sleep.
4. Make it intentional, not a to-do list
• Even if you only have 10-15 minutes, be intentional. Focus on one or two relaxing activities rather than overloading your evening with tasks.
• Avoid screens...phones, emails, and social media stimulate your brain and prevent sleep.

Natalia reminds us:

“It’s about creating the conditions to welcome sleep, not forcing sleep. There is a big difference.”

The Role of Nervous System Regulation

Sleep quality isn’t just about your bedtime routine; it’s also about how regulated your nervous system is throughout the day. Women often wake up between 2 and 4 a.m. due to cortisol spikes or unresolved stress. By regulating the nervous system, you improve your ability to fall asleep faster, stay asleep longer, and wake up refreshed.

Even small daily practices...like mindful breathing, gentle movement, or self-massage...can support better sleep and overall energy levels.

Quick Tips for Women Over 40

• Prioritize sleep as a non-negotiable part of your health routine.
• Experiment with 10–60 minutes of intentional evening reset...whatever fits your schedule.
• Incorporate sensory rituals, journaling, and gentle tension release.
• Be kind to yourself...let go of perfectionism in your evening routine.

“Very often, women think they need to do this, this, and this, and then just fall into bed exhausted. But good sleep is about ending your day well, not checking everything off a to-do list,” says Natalia.

Special Gift for Listeners

Natalia has generously created a free Evening Journaling Guide, complete with prompts to help you unwind and reconnect with your body. You can also join her Recharge & Thrive Facebook group, dedicated to sleep-focused energy for women over 40.

Grab your guide and explore ways to improve your evening reset HERE.

Final Thoughts

Sleep is foundational for health, energy, and weight management...especially for women over 40. By creating a simple, intentional evening reset, you can dramatically improve your rest, reduce stress, and boost your vitality.

As Natalia reminds us:

“We often forget that we always have us. Supporting ourselves is just as important as anything else we do.”

Start tonight...even 10 minutes of mindful winding down can make a difference.