Morning Person 2016 – Lesson 4

Lesson 4: Freshen Up Your Sleep Hygiene

Create your new nighttime routine:

  • What is your ideal bedtime?
  • What can you do one hour before bed every night, to start mentally preparing yourself for sleep?
    • It could be something that relaxes your body: a warm shower, self-grooming, reading, a slow evening stroll after dinner.
    • It could be something that relaxes your mind: journaling, guided meditation, planning tomorrow’s to-do list or getting prepared for your morning routine.

What if I can’t sleep!?

  • Sleep Strategy #1: Stimulus Control Therapy
    • When you go to bed, if you can’t fall asleep in 15 to 20 minutes and that causes you stress, you need to get up. Leave the bed entirely and go do something relaxing until you feel sleepy again. No planning, cleaning or organizing. No working. No eating. No watching TV, turning on the computer or checking messages. In a low-light environment, read, stretch, listen to relaxing music, or practice a relaxation therapy (see below) until you feel sleepy again.
  • Sleep Strategy #2: Relaxation Therapy
    • Learn to control and release muscle tension with progressive muscle relaxation. During progressive muscle relaxation, focus on each muscle group in your body, and first tense and then relax them in a systematic way, moving up or down your body: Feet, Thighs, Buttocks, Arms, Shoulders, Face (video example)
  • Sleep Strategy #3: Create a Sleep Zone
    • Consider doing a Bedroom Makeover and pick a day that you can transform your room into a sleep zone. Clear up clutter and fix any problem areas:
      • Lights: Remove or hide devices with bright lights (phones, computers, charging devices, clocks). Use thick curtains. Consider using a sleep mask.
      • Clocks: If you have a problem falling asleep or maintaining sleep, you should not have any clocks visible in your bedroom.
      • Air Quality: Ensure air conditioning units, fans and heaters are clean and free of dust.
      • Clutter: Create a stress-free zone, free of physical and mental clutter.

Create a sleep “kit” to keep by your bedside, with things that will help you relax:

  • a book you’re reading
  • an aromatherapy pillow spray
  • a diffuser and essential oils
  • your sleep mask
  • your journal & pencil
  • your sleep journal
  • your daily planner

This assignment is from “Becoming a Morning Person” by Little Green Dot

That app that I downloaded actually has a little reminder to tell you when to go to bed to get your “optimal” amount of sleep for the night. When I went to bed at midnight last night I noticed I had a notification from 9:30 telling me to go to bed soon! >.< Oops… I think my goal will be to #1, actually notice the alert telling me to go to bed, lol! and #2, get in bed and read for a little while. A parenting book and/or a chapter of The Chronicles of Narnia to LBW.

Unfortunately with this being my 3rd trimester, a good night’s sleep is not a thing I will be achieving any time soon…if I ever have one again. Last night was especially awful, I think because I took a nap around 7:00. I stayed up later than I should have, and couldn’t stay asleep. There was lots of tossing and turning…lots. I’ve got heartburn and acid reflux now. Plus my hips get sore. And LBW moves all the frick-fracking time. ALL THE TIME.

My kit is…my parenting book, my fancy Chronicles of Narnia book, a bottle of Tums…what else should I include?


Tell me how you REALLY feel: