Worksheet: How to Get a Good Night's Sleep

This worksheet is designed to help you audit your current habits and design a personalized plan for better rest. Quality sleep is the foundation of an Unshakeable Compass.

Part 1: Consistency & Schedule

The goal is to regulate your circadian rhythm.

• My Target Bedtime: ______________

• My Target Wake-up Time: ______________

• Weekend Commitment: How will I ensure I stay within 30–60 minutes of these times on Saturdays and Sundays?
  Reflect: What is one "activity" I often sacrifice sleep for that I can deprioritize?

Part 2: The Wind-Down Ritual

Create a "buffer zone" between the chaos of the day and sleep.

The 60-Minute Screen Ban:

• At what time will I turn off my phone/TV? ______________

• Where will I store my phone so it isn't the last thing I see? ______________

Pick Your "Calm" Activities (Check all that apply):

• [ ] Reading a physical book

• [ ] Taking a warm bath or shower

• [ ] Listening to soothing music or a guided meditation

• [ ] Gentle stretching (no intense workouts!)

Dietary Check-In:

• What is my "cutoff time" for caffeine? (Recommended: 8–10 hours before bed) ______________

• What is my "cutoff time" for large meals or sugary snacks? ______________

Part 3: The Sanctuary Audit

Evaluate your sleep environment to ensure it promotes rest.

Feature

Current Status

Improvement Plan

Light

Is it pitch black?  (e.g., Buy blackout curtains/eye mask)

Sound

Is it quiet?  (e.g., Use a white noise machine)

Temp

Is it 60–67°F?

The Bed

Is it supportive?

The "Bed Only" Rule: Are you currently working or eating in bed? If yes, where will you move those activities starting tomorrow?

______________________________________________________________________________

Part 4: Troubleshooting Your Rest

1. Daylight Reset: At what time can I get at least 15 minutes of sunlight tomorrow morning? ______________

2. The 20-Minute Rule: If I am tossing and turning for more than 20 minutes tonight, what relaxing activity will I do in a different room until I feel sleepy?

   • Activity: _______________________________

3. Journaling: Do I have a notebook by my bed to track patterns or "brain dump" worries? [ Yes / No ]

Important Note: If you consistently struggle with sleep despite these changes, please consult a healthcare professional to rule out underlying medical conditions.