Part 3: Morning Reboot

REFRESH: Your Natural Sleep Improvement Course

Part 3! Home stretch!

Recall these 3 sections are made to have space in between them, giving yourself at least a week to adapting change from each section at your own pace. If you feel like it is too much at once, please take it slow on implementing changes. Slow and steady wins the race. If you are interested in more support and accountability from coaching, you will learn about more options at the end of this page.

In this section, you will experience:

  • the most important aspects of your morning routine

  • how to create a kick-ass morning routine

  • a bit about caffeine

  • closing assessment and quiz

  • options for going deeper into sleep improvement

The main benefits of a super morning routine:

1: serotonin surge

2: energy from cortisol

3: endorphins!

4: positive mindset

5: Intention

6: stop melatonin in it’s tracks

7: balanced blood sugar

8: hydration

Components to support better energy and better sleep:

1: anchor your wake up time

2: get 20 minutes of light

3: hydration

4: intention

5: exercise

6: blood sugar balancing

Coffee and caffeine

1: listen to your body around how caffeine affects you

2: practice less and / or earlier caffeine if that applies to you since it elongates circadian rhythm which can mean that you get less deep sleep and fall asleep later

3: if you normally have caffeine right away, give yourself about an hour of space between waking up and having caff first. Get some light first!

Self Assessment:

After 1 week of changes from part 3, complete the assessment and compare them to your first answers (from 3 weeks ago)!

How would you rate your

  • overall sleep quality from 1-10?

  • morning energy from 1-10

  • mid-day energy from 1-10

  • evening energy from 1-10

  • your confidence in your ability to get a good sleep and feel refreshed tomorrow? 1-10

How many times in the last week did you procrastinate bedtime to take time to yourself or do a few last things?

How often in the last month did it take you more than 15 minutes to fall asleep?

How often in the last month did you wake up at night?

How important is sleep improvement to you? 1-10

Self Assessment

What was most impactful for you? What did you learn about yourself?!

Share on IG with #refreshsleepcourse and tag me @lauren.duffell

You made it!

THANK YOU for spending your time with me! This video is a last dose of motivation for your sleep journey.

Complete the survey above this video to see how you have progressed compared to the first time you filled it out!

If you feel you need more support, see the “What’s next” section below.

Bonus morning mantras

My favourite morning affirmation audio on youtube which you can listen to in the morning while you meditate or while you get ready.

What’s next??

The Better Sleep System

Have you been living with trouble falling asleep and/or staying asleep regularly? I compassionately invite you to explore The Better Sleep System, which gives you the education and guidance for creating better sleep like you never had before. This includes educational content plus live calls with Lauren to have your questions answered, as well as lifetime access to the content!