Worksheet 4.4: My Twenty-Four-Hour Sleep Support Plan

Private Participant Worksheet

This worksheet is for your personal reflection. You are not required to upload it, share private health information, or show it to a ministry leader.

The goal is not to create a perfect schedule or guarantee sleep. The goal is to notice how your whole day may support or disrupt your night and then choose a few realistic practices.

You are an organic human—an embodied soul with spiritual and physical life before God.

Your light exposure, wake time, movement, caffeine, food, evening stimulation, sleeping environment, thoughts, responsibilities, health, and relationships may all participate in your sleep experience.

You can prepare wisely without forcing sleep.

Movement One: Pause and Pray

Become present before God without demanding a certain emotional or sleep outcome.

Take a slow breath.

Place your feet on the floor or allow your body to rest comfortably.

Pray:

Lord God, you created me as an organic human with spiritual and physical life before you. Help me notice my daily patterns without shame. Give me wisdom to recognize what supports my body, compassion for circumstances I cannot easily change, and courage to seek help where help is needed. Show me one faithful step. Amen.

Complete these sentences:

Right now, my body feels:

My mind feels:

When I think about sleep, I most often feel:

One burden I want to place before God is:

Movement Two: Notice and Name

Part A: My Twenty-Four-Hour Pattern

Record what usually happens during a typical day. Approximate answers are enough.

My Waking Pattern

My usual wake time on workdays or responsibility days:

My usual wake time on weekends or days off:

The difference between these times is approximately:

My wake time is generally:

☐ Reasonably stable
☐ Somewhat variable
☐ Highly variable
☐ Controlled by shift work
☐ Controlled by caregiving
☐ Controlled by illness, pain, or disability
☐ Controlled by another circumstance
☐ Difficult to describe

Other notes:

Part B: My Light Pattern

During the first part of my waking day, I usually receive light through:

☐ Going outdoors
☐ Sitting near a window
☐ Opening curtains
☐ Walking or traveling outside
☐ Indoor electric light
☐ Very little light
☐ My schedule varies greatly

The first time I usually receive outdoor daylight is:

My daytime environment is usually:

☐ Bright
☐ Moderately lit
☐ Dim
☐ Windowless
☐ Different each day

In the evening, I am usually exposed to:

☐ Bright room lighting
☐ Television
☐ Phone or tablet
☐ Computer work
☐ Outdoor light
☐ Low or gentle lighting
☐ Other: _________________________________________________

One light pattern I notice is:

Part C: My Movement Pattern

Movement in my ordinary day includes:

☐ Walking
☐ Physical employment
☐ Household work
☐ Gardening
☐ Caring for children or family members
☐ Exercise
☐ Stretching or rehabilitation
☐ Chair or assisted movement
☐ Very little movement
☐ Movement is limited by pain, illness, disability, safety, or environment

The times of day when I move most are:

The times when I remain seated or inactive longest are:

A safe and realistic form of movement available to me is:

A health, mobility, or safety limitation I need to honor is:

Part D: My Caffeine Pattern

Caffeine may be present in coffee, tea, energy drinks, soft drinks, chocolate, supplements, or medications.

I use caffeine mainly for:

☐ Enjoyment
☐ Habit
☐ Alertness
☐ Work demands
☐ Night-shift responsibilities
☐ Parenting or caregiving
☐ Compensation for poor sleep
☐ Headache management
☐ A medication-related reason
☐ Other: _________________________________________________

A possible relationship between caffeine and my evening alertness is:

I should consult a physician or pharmacist before changing:

Part E: My Food and Evening Comfort Pattern

Near bedtime, I am sometimes affected by:

☐ Hunger
☐ A very full stomach
☐ Heartburn or reflux
☐ Digestive discomfort
☐ Thirst
☐ Blood-sugar concerns
☐ Pregnancy-related symptoms
☐ Food insecurity
☐ Shift-work meal timing
☐ No pattern that I have noticed
☐ Other: _________________________________________________

Foods or meal patterns that tend to leave me comfortable are:

Foods or meal patterns that may leave me uncomfortable are:

A medical, economic, cultural, or practical reality that affects my meals is:

Part F: My Alcohol or Substance Pattern

Complete only what is helpful and safe for your private reflection.

I sometimes use alcohol or another substance to:

☐ Relax
☐ Feel sleepy
☐ Reduce worry
☐ Numb pain
☐ Cope with loneliness
☐ Manage trauma memories
☐ Participate socially
☐ I do not use alcohol or other substances for sleep
☐ I prefer not to answer

What I notice about its effect on my sleep is:

A concern that may deserve professional guidance is:

Safety reminder: Sudden alcohol withdrawal after prolonged heavy use may be dangerous. Seek qualified medical guidance rather than attempting to manage withdrawal alone.

Part G: My Screen and Stimulation Pattern

During the final part of my evening, I commonly use:

☐ Phone
☐ Television
☐ Tablet
☐ Computer
☐ Gaming system
☐ No screen
☐ Other: _________________________________________________

My screen usually asks my mind to:

☐ Work
☐ Solve problems
☐ Respond to messages
☐ Argue or manage conflict
☐ Follow news
☐ Compare myself with others
☐ Shop
☐ Keep scrolling
☐ Watch stimulating entertainment
☐ Connect with loved ones
☐ Listen to Scripture or music
☐ Pray or reflect
☐ Other: _________________________________________________

Notifications during my sleeping period are:

☐ Silenced
☐ Limited to important contacts
☐ Frequently active
☐ Necessary for work or caregiving
☐ Unpredictable

One screen or stimulation pattern I notice is:

Part H: My Sleeping Place

My usual sleeping place is:

☐ Private bedroom
☐ Shared bedroom
☐ Shared family space
☐ Dormitory or institutional setting
☐ Shelter or temporary housing
☐ Hospital or care setting
☐ Vehicle or work-rest setting
☐ Other: _________________________________________________

The sleeping place generally feels:

☐ Safe
☐ Mostly safe
☐ Uncertain
☐ Unsafe
☐ Calm
☐ Crowded
☐ Noisy
☐ Too hot
☐ Too cold
☐ Too bright
☐ Connected with work
☐ Connected with conflict
☐ Connected with caregiving
☐ Connected with difficult memories

The most supportive part of my sleeping place is:

The most difficult part is:

One condition I can realistically adjust is:

One condition I cannot presently control is:

Support I may need is:

Part I: Name the Main Sleep Supports and Sleep Blocks

Supports Already Present

Check the supports that are already part of your life:

☐ Reasonably stable wake time
☐ Daytime light
☐ Appropriate movement
☐ Regular nourishment
☐ Thoughtful caffeine timing
☐ Reduced evening stimulation
☐ Comfortable bedding
☐ A reasonably safe sleeping place
☐ Prayer or Scripture
☐ Household cooperation
☐ Medical or professional care
☐ Supportive relationships
☐ Other: _________________________________________________

Possible Sleep Blocks

Check only what may apply:

☐ Highly irregular wake time
☐ Little daytime light
☐ Limited movement
☐ Late or high caffeine use
☐ Alcohol used for sleep
☐ Hunger or digestive discomfort
☐ Work extending into bedtime
☐ Bright or stimulating screens
☐ Heat or cold
☐ Noise
☐ Crowding
☐ Safety concerns
☐ Pain or illness
☐ Breathing concerns
☐ Medication or substance concerns
☐ Caregiving interruptions
☐ Shift work
☐ Fear about not sleeping
☐ Other: _________________________________________________

The sleep block that seems most important to address first is:

This sleep block is primarily:

☐ Within my present control
☐ Partly within my control
☐ Mostly outside my control
☐ A possible medical concern
☐ A relational or household concern
☐ A work or economic concern
☐ A safety concern
☐ Something I do not yet understand

Movement Three: Welcome Scripture and the Holy Spirit

Choose a Scripture

Select one Scripture for your twenty-four-hour sleep-support plan.

☐ Genesis 1:5
“God called the light ‘day,’ and the darkness he called ‘night.’ There was evening and there was morning, the first day.”

☐ Psalm 118:24
“This is the day that Yahweh has made. We will rejoice and be glad in it!”

☐ Psalm 4:8
“In peace I will both lay myself down and sleep, for you alone, Yahweh, make me live in safety.”

☐ Lamentations 3:22–23
“It is because of Yahweh’s loving kindnesses that we are not consumed, because his compassion doesn’t fail. They are new every morning. Great is your faithfulness.”

☐ Romans 8:1
“There is therefore now no condemnation to those who are in Christ Jesus.”

☐ 1 Corinthians 6:20
“Therefore glorify God in your body, and in your spirit, which are God’s.”

☐ Another Scripture:

The truth this Scripture speaks into my daily pattern is:

My Scripture-Shaped Sentence

Complete one or write your own:

☐ I am an organic human created for rhythms of activity and rest.

☐ My body is not a machine, and my worth does not depend on endless productivity.

☐ Last night was difficult, but God’s mercy is present this morning.

☐ I can prepare wisely without demanding that sleep obey me.

☐ Circumstances outside my control are not moral failures.

☐ I can support my body and seek qualified help without shame.

☐ I can reduce unnecessary stimulation and entrust unfinished work to Christ.

My personal Scripture-shaped sentence:

Holy Spirit Discernment

Prayerfully consider:

What pattern is the Holy Spirit helping me notice?

What do I need to release?

What do I need to change?

What circumstance requires compassion rather than blame?

Is there a boundary I need to establish?

Is there someone whose cooperation I should request?

Is the Spirit prompting me to seek medical or professional help?

Movement Four: One Faithful Step

Do not attempt to change everything at once.

Choose a small number of realistic practices.

Part A: My RISE Morning Anchor

R: Rise at a Reasonably Stable Time

My normal wake-time target is:

My realistic wake-time range is:

My adaptation for weekends or days off is:

My adaptation for shift work, illness, caregiving, disability, or emergencies is:

I: Invite Daylight

My no-cost or low-cost daylight practice will be:

☐ Open a curtain after waking
☐ Sit near a window
☐ Step outside briefly
☐ Walk outdoors
☐ Pray in daylight
☐ Take a daytime break outside
☐ Use the brightest safe indoor area available
☐ Other: _________________________________________________

The time or situation when I will practice this is:

A safety or weather adaptation is:

S: Step Into Embodied Life

One form of movement appropriate for my body is:

I will practice it:

☐ In the morning
☐ During a work break
☐ In the afternoon
☐ In the early evening
☐ Whenever my schedule safely permits

My realistic starting amount is:

The limitation I will honor is:

E: Evaluate the Night With Grace

After a difficult night, instead of saying:

I will practice saying:

Last night was difficult. I will care for myself, make wise adjustments, and take the next faithful step.

My personal version is:

Part B: My Caffeine Step

My caffeine practice for the next seven days is:

☐ Record caffeine amount and timing
☐ Reduce the latest caffeinated serving
☐ Move the latest serving earlier
☐ Replace one serving with a non-caffeinated option
☐ Check whether a medication or supplement contains caffeine
☐ Discuss persistent fatigue with a healthcare professional
☐ Make no change until I receive medical guidance
☐ Other: _________________________________________________

I am choosing this step because:

Part C: My Evening Input Step

Choose one:

☐ Lower unnecessary evening light
☐ Silence nonessential notifications
☐ Move work messages earlier
☐ Establish a stopping point for scrolling
☐ Avoid intense news near bedtime
☐ Move conflict discussions to a wiser time
☐ Choose calmer evening content
☐ Prepare tomorrow’s responsibilities on paper
☐ Reduce alcohol used as a sleep strategy
☐ Seek help for alcohol or substance concerns
☐ Adjust meal timing or amount for comfort
☐ Discuss reflux, digestion, or nutrition concerns professionally
☐ Other: _________________________________________________

My specific action is:

Part D: My Sleeping-Place Step

A no-cost or low-cost adjustment I can make is:

☐ Reduce one unnecessary light source
☐ Reduce one unnecessary sound
☐ Adjust bedding or sleepwear
☐ Improve safe air movement
☐ Move away from a heat or noise source
☐ Prepare prescribed medications or equipment
☐ Move work materials away from the sleeping area
☐ Ask for a reasonable household quiet period
☐ Choose a low-volume familiar sound
☐ Address a safety concern
☐ Seek housing or community support
☐ Other: _________________________________________________

My action is:

A condition I will accept without blaming myself is:

Part E: My Help and Referral Step

I will consider speaking with:

☐ Primary-care clinician
☐ Sleep specialist
☐ Pharmacist
☐ Licensed mental-health professional
☐ Addiction or substance-use professional
☐ Prenatal or women’s-health clinician
☐ Physical therapist
☐ Pastor or chaplain
☐ Christian life coach or Soul Coach
☐ Employer or supervisor
☐ Family or household member
☐ Community-support organization
☐ Other: _________________________________________________

The concern I want to discuss is:

Questions I want to ask are:

My Twenty-Four-Hour Sleep Support Plan

Morning

My wake-time anchor:

My daylight practice:

My movement or embodied-life practice:

My morning Scripture-shaped sentence:

Daytime

My movement plan:

My caffeine plan:

My nourishment or hydration support:

My work, stress, or boundary support:

Evening

The stimulation I will reduce:

The unfinished concern I will write down or entrust to God:

My food, drink, or comfort practice:

My transition toward lower activity:

Sleeping Place

One preparation I will make:

One safety need I will address:

One condition I cannot control but will not treat as a moral failure:

If the Night Is Difficult

I will remind myself:

I will avoid:

☐ Repeated clock-checking
☐ Calculating the hours remaining
☐ Searching endlessly for a new solution
☐ Declaring tomorrow ruined
☐ Treating poor sleep as weak faith
☐ Changing medication or treatment without professional guidance

My quiet-wakefulness practice will be:

The Next Morning

I will practice RISE by:

My next faithful step will be:

Seven-Day Gentle Practice

For the next seven days, notice patterns without obsessing over them.

At the end of seven days, I notice:

One practice that seems supportive is:

One practice that needs adaptation is:

One concern that may require professional help is:

Safety and Scope Reminder

This worksheet provides Christian education and general sleep support. It does not diagnose or treat insomnia, sleep apnea, substance dependence, a circadian rhythm disorder, trauma, depression, anxiety, or another medical or mental-health condition.

Seek qualified help for concerns such as:

• Loud, persistent snoring

• Witnessed breathing pauses

• Choking or gasping during sleep

• Severe daytime sleepiness

• Drowsy driving

• Persistent insomnia with daytime impairment

• Sudden or unexplained sleep changes

• Significant pain

• Alcohol or substance dependence

• Dangerous withdrawal symptoms

• Severe mood changes

• A greatly reduced need for sleep with unusual energy, agitation, impulsivity, or risky behavior

• An unsafe sleeping environment

• Suicidal thoughts, self-harm risk, abuse, or immediate danger

Do not stop prescribed medication, change medication timing, discontinue CPAP, begin or stop supplements, or manage alcohol withdrawal without appropriate professional guidance.

Portfolio Asset

Place the completed My Twenty-Four-Hour Sleep Support Plan in your private Sleep in Peace Portfolio.

My plan includes:

☐ RISE Morning Anchor
☐ Daylight practice
☐ Movement practice
☐ Caffeine observation or adjustment
☐ Evening-input adjustment
☐ Sleeping-place support
☐ Scripture-shaped sentence
☐ Help or referral step
☐ Seven-day gentle practice

Date completed:

Closing Prayer

Lord Jesus, thank you for meeting me as a whole organic human.

Receive my mornings, my work, my food and drink, my movement, my limitations, my evenings, and the place where I sleep.

Help me support my body without worshiping a routine. Help me use tools without trusting them as saviors. Help me observe patterns without becoming obsessed with them.

Where I need repentance, give me grace and courage. Where I need a boundary, give me wisdom. Where my circumstances are difficult, protect me from shame. Where I need professional help, lead me toward faithful and qualified care.

Holy Spirit, guide me in the practice I have chosen. Remind me that sleep is received, not forced.

Whether tonight is peaceful or difficult, keep me in the love of Christ.

Help me lie down in peace, rise with hope, and take the next faithful step.

Amen.