sleep plan

Sleep Deprived? 4 Easy Steps for a Good Night's Sleep

This week we launched the 4 Self Care program with more than 110 people participating via our private Facebook Group or on their own with emailed worksheets. The first week of the program focuses on getting adequate, good quality sleep, and together we've had some great learnings in these first few days. My main takeaway is that just like babies and small children need sleep routines, we as adults do, too! Here's a simple 4 Step Plan (created with help from all the awesome 4SC peeps) to setting yourself up for a good night's sleep:

1. Make a Plan

  • Decide what time you need to wake up and how many hours you need to sleep, then do the math to figure out your bedtime.
  • Keep a simple sleep journal to see whether or not you're really sticking to your plan.

2. Prepare Your Brain

  • Stay off the computer/TV/tablet/smartphone after dinnertime to let your brain wind down.
  • Keep a notebook by your bed. Write down important thoughts that pop up so your brain isn't burdened with trying to remember them.

3. Prepare Your Body

  • Take a relaxing bath (or a quick shower if you're short on time) so your body will be fresh and clean. A bath is also a great opportunity to detox with Epsom salts and/or essential oils, or you can luxuriate with bubbles :)
  • Lay down on the floor in your bedroom for few yoga poses to further relax your body. Draw your knees up into your chest and rock slowly side to side to release tension in your back, then elevate your legs (up the side of your bed or up a wall) to bring calm and peacefulness to your body and mind.

sleep4. Prepare Your Bedroom

  • Set the thermostat to a cool enough temperature
  • Dress your bed in fresh clean sheets
  • Eliminate distractions. Leave the TV switched off (or better yet, move it to another room). Turn your phone to silent.
  • Make the room dark. Address any visible LEDs and lights, like security alarm panel, the light on the iron or on your electric toothbrush, and the alarm clock. Cover or turn the devices so the light doesn't wake you up between sleep cycles.


Life is busy and things come up. You may not have time for your full sleep routine every night, but if you can get great sleep most nights of the week you're going to notice a huge improvement in how your body and mind feel.

Your energy level will be better, you'll handle stress better*, you'll be more mentally focused and sharp, and you'll be so much more productive.

Within a couple of weeks you'll feel so amazing that you'll crave going to bed early for a good night's sleep.

What's your favorite tip for a good night's sleep? I'd love to hear from you in the comments below!

Zelinda Red TopXO, Zelinda


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