Worksheet 12.4: My Ninety-Day Sleep in Peace Rule of Life

Private Participant Worksheet

This worksheet is private.

You are not required to upload it, show it to a ministry leader, or disclose personal information about your sleep, health, marriage, sexuality, trauma, nightmares, medications, finances, housing, or family relationships.

You may share selected parts voluntarily with a trusted person or qualified professional when that would be helpful.

The purpose of this worksheet is not to guarantee ninety days of good sleep.

The purpose is to create a gentle, Christ-centered pattern for caring for your whole organic-human life.

Your Rule of Life is a trellis that supports growth.

It is not a cage.

It is not a medical treatment plan.

It is not a spiritual scorecard.

It is not a promise that every night will go well.

Movement One: Pause and Pray

Sit, stand, or lie in a position that feels reasonably comfortable and safe.

Take a moment to become present before God.

You do not need to complete the entire worksheet at once.

You do not need to feel peaceful before beginning.

You do not need to prove that the course has “worked.”

Opening Prayer

Lord Jesus, thank you for meeting me throughout this course.

You know my body, thoughts, relationships, responsibilities, surroundings, health, fears, hopes, and nighttime struggles.

Help me receive myself as an organic human created by you.

Free me from the belief that I must control sleep, perform perfectly, or complete every practice without interruption.

Holy Spirit, show me which practices will support faithful growth during the next ninety days. Help me keep the plan realistic, flexible, safe, and centered on Jesus Christ.

Give me wisdom to recognize what requires medical, relational, pastoral, or professional help.

Teach me to observe without condemning and to return gently after difficult nights.

Amen.

My Course Completion Reflection

One Important Truth I Learned

One Sleep Block I Understand More Clearly

One Practice That Has Supported Me

One Practice That Created Pressure or Needs Simplifying

One Area Where I May Need Help

One Way My Struggle Has Already Changed

My Organic-Human Sleep Statement

Complete or adapt the statement below:

I am an organic human created by God.

I am an embodied soul with spiritual and physical life before him.

My body is not a machine.

I was created for rhythms of activity and rest.

Sleep is a gift, not a spiritual examination.

I can prepare for sleep without demanding it.

I can receive help without shame.

I belong to Jesus Christ whether I sleep deeply, awaken often, or remain awake for a time.

My personal organic-human statement is:

Movement Two: Notice and Name

A. My Present Season

Which circumstances are part of your current life?

Check any that apply:

☐ A reasonably stable schedule

☐ Shift work or rotating work

☐ Parenting or infant care

☐ Family caregiving

☐ Pregnancy or postpartum life

☐ Perimenopause or menopause

☐ Aging-related changes

☐ Pain or illness

☐ Breathing concerns

☐ Restless legs symptoms

☐ Medication or substance concerns

☐ Grief or loss

☐ Trauma-related vigilance

☐ Nightmares or anxious dreams

☐ Relationship conflict

☐ Marriage-intimacy changes

☐ Loneliness or isolation

☐ Heat, noise, crowding, or shared spaces

☐ Financial or housing pressure

☐ Travel or changing schedules

☐ Another circumstance:

B. My Strongest Current Sleep Blocks

Choose up to four.

Sleep Block One

Sleep Block Two

Sleep Block Three

Sleep Block Four

C. What Is Within My Influence?

Check any that may be realistic:

☐ My morning rising range

☐ Daylight after waking

☐ Daytime movement

☐ Caffeine timing

☐ Alcohol use

☐ Evening stimulation

☐ Clock-checking

☐ My nighttime self-conversation

☐ Writing down unfinished concerns

☐ A household conversation

☐ A conflict firebreak

☐ A forgiveness or boundary step

☐ My choice of Scripture or prayer

☐ A quiet adult lullaby

☐ Safe self-soothing touch

☐ Asking for welcome relational touch

☐ Choosing physical space

☐ Preparing my sleeping place

☐ Seeking medical care

☐ Seeking mental-health or trauma-informed support

☐ Asking for caregiving or community help

☐ Another area:

D. What Is Not Fully Within My Control?

☐ The exact moment sleep arrives

☐ Whether I awaken during the night

☐ Another person’s behavior

☐ Every household sound

☐ My employer’s schedule

☐ A child’s or care recipient’s needs

☐ Weather or temperature

☐ Neighborhood conditions

☐ Immediate housing options

☐ The speed of medical treatment

☐ Grief or bodily changes

☐ Another reality:

Complete this sentence:

I will faithfully address what I can influence while releasing the demand to control:

E. The Sentences I Want to Release

Check any that you recognize:

☐ I must sleep now.

☐ Tomorrow will be ruined.

☐ I should be over this by now.

☐ A faithful Christian should not struggle with sleep.

☐ My body is betraying me.

☐ I have lost all my progress.

☐ I must find the perfect solution.

☐ My sleep score defines the night.

☐ I cannot function unless I sleep perfectly.

☐ I have to solve every conflict before bed.

☐ I must remain vigilant over everyone.

☐ I should not need help.

☐ Another sentence:

F. The Truth I Want to Practice

Choose or write one:

☐ Sleep is received, not forced.

☐ One difficult night does not determine my future.

☐ I am observing, not condemning.

☐ I can allow quiet wakefulness without panic.

☐ My sleep outcome is not my identity.

☐ God remains present whether I sleep or remain awake.

☐ I can seek help without shame.

☐ My circumstances are not a moral failure.

☐ I can return gently to the next faithful practice.

☐ Another truth:

Movement Three: Welcome Scripture and the Holy Spirit

A. Choose My Ninety-Day Scripture

Select one primary passage.

☐ Psalm 4:8

☐ Psalm 23

☐ Psalm 46:10

☐ Psalm 121

☐ Psalm 127:1–2

☐ Proverbs 3:21–26

☐ Isaiah 26:3

☐ Matthew 11:28–30

☐ John 14:27

☐ Romans 8:1

☐ Romans 8:31–39

☐ Philippians 4:4–9

☐ 1 Peter 5:7

☐ Another passage:

Write the key words or truth you want to remember:

B. My Scripture-Shaped Night Sentence

Examples:

• I belong to Jesus Christ in sleep and wakefulness.

• I will prepare wisely without demanding an outcome.

• God remains awake while I receive my creaturely limits.

• There is no condemnation in this room.

• I can leave tomorrow’s work for tomorrow.

• I will resist fear without becoming fascinated with darkness.

• My body deserves truthful, patient, and appropriate care.

C. My Morning Grace Sentence

Examples:

• Last night was difficult, but today is not automatically ruined.

• I will care for my body and take the next faithful step.

• My worth is not measured by last night’s sleep.

• I am observing, not condemning.

• God’s compassion is new this morning.

D. My Prayer for the Next Ninety Days

Holy Spirit, help me:

☐ Receive my creaturely limits

☐ Notice patterns without obsession

☐ Reduce sleep effort

☐ Release bitterness and revenge

☐ Practice wise boundaries

☐ Care for my body

☐ Speak honestly in my relationships

☐ Honor consent and bodily boundaries

☐ Seek qualified help

☐ Respond calmly after nightmares

☐ Accept difficult circumstances without self-blame

☐ Ask others to help carry burdens

☐ Another request:

My prayer:

Movement Four: One Faithful Step

Part One: My Daily Sleep in Peace Rhythm

Choose a small number of practices.

Do not select everything.

Your daily rhythm should be simple enough to continue during ordinary life.

A. My RISE Morning Anchor

R: Rise at a Reasonably Stable Time

My realistic rising range is:

Adaptations needed for shift work, caregiving, illness, disability, pregnancy, or other circumstances:

I: Invite Daylight

My realistic daylight practice is:

S: Step Into Embodied Life

Choose up to three:

☐ Drink water

☐ Eat appropriate nourishment

☐ Take medication as prescribed

☐ Move within my abilities

☐ Pray

☐ Connect with another person

☐ Begin meaningful work or service

☐ Another practice:

E: Evaluate the Night With Grace

My morning review sentence is:

B. My Daytime Body-Support Practices

Choose up to four:

☐ Notice caffeine amount and timing

☐ Use alcohol cautiously or avoid it

☐ Move regularly within my abilities

☐ Seek daylight

☐ Attend to nourishment

☐ Address pain or illness

☐ Follow prescribed medical treatment

☐ Reduce excessive daytime sleep monitoring

☐ Repair conflict at a wise time

☐ Ask for caregiving help

☐ Create meaningful connection

☐ Another practice:

My main daytime practice is:

C. My PEACE Night Practice

P: Prepare the Body and Place

I will:

E: Entrust Unfinished Things

I will write, pray, or say:

A: Attend Without Alarm

When I notice thoughts, tension, or wakefulness, I will remind myself:

C: Call Scripture, Prayer, and Song Into the Night

My chosen support is:

☐ Scripture

☐ Prayer

☐ Adult lullaby

☐ Hymn

☐ Quiet instrumental music

☐ Silence

☐ Another support:

E: Ease Out of Effort

My release sentence is:

Example:

“I do not have to produce sleep. I can receive rest and allow quiet wakefulness.”

D. My WAKE Middle-of-the-Night Plan

When I awaken, I will:

W: Welcome Wakefulness Without Panic

My sentence:

A: Avoid the Clock Battle

My plan for reducing clock-checking:

K: Keep Stimulation Low

A quiet activity I may use when appropriate:

E: Enter the Bed Again When Sleepy

What will help me return gently?

Part Two: My Weekly Review Rhythm

Choose one day or flexible period each week.

My weekly review day or time is:

The review should be brief.

You do not need to analyze every night.

Weekly Review Questions

What Supported Peace This Week?

What Increased Pressure or Vigilance?

Was My Sleep Opportunity Generally Realistic?

Did Work, Parenting, Caregiving, Hormones, Pain, Illness, or Environment Change?

Did I Notice a Medical or Safety Concern?

What One Practice Should Continue?

What One Practice Should Be Simplified or Released?

What Is My Next Faithful Step?

My Weekly Grace Statement

I am observing, not condemning. I will notice what helped, what did not help, and what adaptation may be needed.

My adapted sentence:

Part Three: My Monthly Review Rhythm

Complete a broader review near Day 30, Day 60, and Day 90.

Day 30: Notice

What Pattern Has Become Clearer?

What Practice Is Becoming Helpful?

What Is Producing Pressure?

What Needs Medical, Relational, or Professional Attention?

My Day 30 Adjustment

Day 60: Practice and Refine

Which Practices Have Been Sustainable?

What Has Changed in My Body or Circumstances?

What Relationship or Household Conversation Is Needed?

What Should Be Removed From My Plan?

My Day 60 Adjustment

Day 90: Review and Continue

How Has My Understanding of Sleep Changed?

How Has My Struggle Changed?

Which Practices Belong in My Continuing Rule of Life?

What Ongoing Help Do I Need?

What Am I Ready to Release?

My Continuing Sleep in Peace Commitment

Part Four: My Difficult-Night Return Plan

A difficult night does not erase growth.

Use the RETURN Practice.

R: Recognize Without Exaggerating

My truthful sentence will be:

Example:

“Last night was difficult. It does not predict every future night.”

E: Evaluate Safety and Bodily Concerns

I will take action if I notice:

☐ Dangerous sleepiness

☐ Drowsy driving

☐ Breathing pauses or gasping

☐ Persistent pain

☐ Recurrent nightmares

☐ Dream enactment

☐ Restless legs symptoms

☐ Severe mood changes

☐ A greatly reduced need for sleep with unusual energy

☐ Another concern:

T: Tell the Truth About What Changed

Possible change:

U: Use the Smallest Helpful Practice

The first practice I will resume is:

R: Receive Grace

My grace sentence:

N: Notice the Next Faithful Step

My next step:

Part Five: My Relationship and Household Plan

A. My Sleep-Support Conversation

A person I may speak with:

The concern I want to describe without blame:

One specific request:

A sentence of mutual honor:

B. Touch, Intimacy, and Physical Space

This section is private.

You are not required to document sexual practices or disclose this section to anyone.

The general principle I want to practice is:

☐ Ask rather than assume

☐ Offer rather than demand

☐ Honor a yes, no, or not now

☐ Allow affection to remain nonsexual

☐ Practice mutually welcome marriage intimacy

☐ Respect pain, fatigue, health, and life-stage changes

☐ Choose physical space when that is most caring

☐ Discuss differing needs during the day

☐ Another principle:

My private relationship commitment:

Part Six: My Adult Lullaby and Spiritual Peace Plan

My Chosen Adult Lullaby

My Scripture or Psalm for the Night

My Short Prayer

My Embodied Settling Practice

My GUARD Response After a Nightmare or Anxious Dream

Ground in Present Reality

Understand Without Hasty Interpretation

Affirm Identity in Christ

Respond With Scripture, Prayer, Song, and Embodied Care

Discern the Help Needed

Part Seven: My Real-World Adaptation Plan

The Main Circumstance I Must Adapt To

What I Cannot Presently Control

What I May Be Able to Influence

My No-Cost or Very-Low-Cost Adaptation

My Disrupted-Schedule Plan

My Recovery-Day Plan

A Practical Support I May Request

Part Eight: My Medical and Professional Help Plan

Seeking help is part of faithful stewardship.

It is not evidence that the Rule of Life failed.

Concerns I Want to Discuss

☐ Persistent insomnia with daytime impairment

☐ Severe daytime sleepiness

☐ Drowsy driving

☐ Loud, persistent snoring

☐ Witnessed breathing pauses

☐ Choking or gasping

☐ Restless legs symptoms

☐ Persistent pain

☐ Recurrent nightmares

☐ Trauma-related awakenings

☐ Dream enactment or dangerous sleepwalking

☐ Medication or substance concerns

☐ Pregnancy or postpartum concerns

☐ Significant menopausal symptoms

☐ Sexual pain or sudden changes in sexual functioning

☐ Worsening depression, anxiety, or panic

☐ Greatly reduced need for sleep with unusual energy or risky behavior

☐ Another concern:

A Qualified Person I May Contact

☐ Primary-care clinician

☐ Sleep specialist

☐ Qualified CBT-I provider

☐ Licensed mental-health professional

☐ Trauma-informed therapist

☐ Marriage or family professional

☐ Pharmacist

☐ Pastor or chaplain

☐ Workplace or occupational-health professional

☐ Community support service

☐ Another qualified resource:

Questions I Want to Prepare

My Referral Step

Part Nine: My Ninety-Day Sleep in Peace Rule of Life

Complete this summary after reviewing the sections above.

My Governing Conviction

Sleep is:

My Organic-Human Statement

My Morning Anchor

My Daytime Body-Support Practice

My Nighttime PEACE Practice

My Middle-of-the-Night WAKE Practice

My Scripture-Shaped Sentence

My Adult Lullaby or Song in the Night

My Relationship or Household Practice

My Real-World Adaptation

My Difficult-Night RETURN Practice

My Medical or Professional Referral Step

My Weekly Review Question

My Monthly Review Question

My One Faithful Step for This Week

My Ninety-Day Commitment

For the next ninety days, I will practice faithful preparation without demanding guaranteed sleep.

I will care for my body without treating it as a machine.

I will welcome Scripture and the Holy Spirit without turning prayer into a sleep technique.

I will tell the truth about spiritual, relational, bodily, medical, environmental, and practical sleep blocks.

I will honor consent, privacy, health, and relational boundaries.

I will seek qualified help when needed.

I will review my progress without condemnation.

After difficult nights, I will return gently to the next faithful practice.

I understand that this Rule of Life is Christian growth support and does not replace medical treatment, CBT-I, psychotherapy, trauma care, marriage therapy, or emergency assistance.

Participant signature or private initials, if desired:

Date begun:

Day 30 review:

Day 60 review:

Day 90 review:

Safety Reminder

Do not drive or perform safety-sensitive work when dangerously sleepy.

Seek qualified evaluation for persistent insomnia, significant daytime impairment, breathing pauses, choking or gasping, severe sleepiness, recurrent dangerous dream enactment, persistent pain, severe mood symptoms, or sudden unexplained sleep changes.

Urgent help is needed for suicidal intent, self-harm risk, severe breathing difficulty, chest pain, seizure, dangerous confusion, violence, abuse, or immediate danger to yourself or another person.

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

Prayer and Scripture may provide spiritual support. They do not replace qualified care.

Global Accessibility Reminder

Your Rule of Life does not require:

• A private bedroom

• A luxury mattress

• Blackout curtains

• Air conditioning

• A wearable device

• A paid application

• Supplements

• Expensive bedding

• Specialized sound equipment

• Perfect control over your schedule

• Perfect household cooperation

Use what is realistically and safely available.

Your circumstances are not a moral failure.

Closing Prayer

Lord Jesus, thank you for creating me as an organic human made in your image.

Thank you for the rhythms of day and night, activity and stillness, work and rest.

Teach me to receive my creaturely limits without shame.

Help me practice this Rule of Life gently. Guard me from perfectionism, obsessive tracking, sleep effort, and fear-driven control.

Holy Spirit, bring Scripture into my thoughts without turning prayer into another performance. Show me what to release, what to address, what to adapt, and what requires wise help.

Give me courage to care for my body, speak honestly in my relationships, honor consent and boundaries, and seek medical or professional care when needed.

When difficult nights come, remind me that I have not lost all progress.

Help me observe without condemning.

Help me return gently to the next faithful practice.

Whether I sleep deeply, awaken often, or remain awake for a time, remind me that Jesus Christ is Lord.

I belong to you in the daylight and in the darkness.

Teach me to lie down in peace, rise with hope, love others faithfully, and walk as a new-creation person in Christ.

Amen.

Portfolio Asset

Add this completed private worksheet to your Sleep in Peace Portfolio as:

My Ninety-Day Sleep in Peace Rule of Life

It may include:

• My organic-human sleep statement

• My morning RISE anchor

• My daytime body-support practice

• My PEACE Night Practice

• My WAKE middle-of-the-night plan

• My Scripture-shaped sentences

• My relationship and household practice

• My Songs in the Night plan

• My GUARD nightmare response

• My real-world adaptation plan

• My difficult-night RETURN practice

• My medical or professional referral plan

• My weekly review rhythm

• My monthly review rhythm

• My ninety-day commitment