Podcast #434

How To Use Sleep To Skyrocket Your Confidence

In this episode of The Confidence Podcast we’re talking about: 

  1. The kindness of simply letting yourself be human, and how to hear yourself when you need to rest … and we’re talking about sleep hygiene and sleep anxiety
  2. The mind-blowing change that happens when you make the shift of giving yourself the sleep you need, and what to do if you aren’t getting it 
  3. The #Last90Minutes Routine and how it can change your life and raise your standards



One of my top favorite podcasts… seriously!

I’ve been listening to this podcast forever and was sad that I couldn’t leave a review because I listen on Spotify… turns out I can! Trish is so positive and uplifting. Her advice on changing your mindset is so motivating, and it makes it even better that she is a Christian and encourages us with her faith at the same time. It’s impossible to be in a bad mood after listening to one of Trish’s podcast episodes!


Sleep confidence quotes



You’ve heard of the miracle morning, but what about the miracle evening? It’s all happening behind the walls of The College of Confidence, and YOU’RE invited to join the challenge for just $1!  It’s not too late to join us. We started yesterday —- but the challenge is going on and you’ll get full access when you join, PLUS you’ll get 2 full weeks of coaching with me in the College of Confidence, all for just $1. 

Go to www.collegeofconfidence.com and enter code CHALLENGE

Miracle Nighttime Routine Challenge

This 5-day experience will help you

-increase your sleep

-reduce your stress

-minimize unnecessary nighttime eating or drinking

-create more time in your day

-connect more intimately with people you love 

3 Most Common Mistakes People with Nighttime Routines


-Weak urges

-Lack of focus on true desires


-Absence of structure

-Random approach


-Too tired, over-extenuated – miscalculation throughout the day

-Poorly structured tasks, that are just too hard for fatigue



Let yourself be human.

Let’s stop competing in the insane competition of doing more and sleeping less.

A unrested you is not a badge of honor – it’s a declaration of mismanaged priorities. 

I resisted this for years. I didn’t want to be human. I wanted to burn the candle at both ends. I didn’t want to have to say no to some things. 

But when I tasted rest. 

It turns out it was what I had been seeking all along. 

I had to learn to break my own rules. 

Sleep … boosts your immune system, prevents weight gain, increases mood, strengthens your heart, increases productivity, improves exercise performance, increases mental clarity, improves memory, reduces stress, lowers blood pressure, and heightens sex drive. 



You’ll think better.

You’ll feel better.

You’ll look better.

Okay, but let’s talk about sleep hygiene and sleep anxiety.

Sleep Hygiene

  1. Make your room a sanctuary. 
  2. Don’t have a TV in your bedroom.
  3. Have an unwinding, last 90 minutes
  4. Create a routine that it beautiful and alluring
  5. Go to bed to a made bed

Sleep Anxiety

  1. Don’t put pressure on yourself to fall asleep fast
  2. Explore sleep aids (fan, white noise, Moshi app, linen spray, melatonin)
  3. Journal, plan your next day and empty your brain before bed
  4. Rest is still rest- don’t stress about tossing and turning.
  5. Fight against the first thought of the day being a variant of “I’m so tired”

Literally, sleep can skyrocket your confidence.

Not to mention that by proxy, sleeping more will prevent you from



-comparison scrolling

-foggy thinking 



  1. Pick a bedtime. Let others know about it.
  2. Identify your last 90 Minutes.
  3. Segment and structure in 3×30 minute chunks
  1. Raise your standards for yourself.
  2. You’re not lazy at night, you’re just not structured – and you haven’t identified how important your nighttime actions are for your overall day. 
  3. Who is the highest version of you – and what are their standards? 



Attention high-achievers – I’m talking about my recovering perfectionists, go-getters, type-As – you have a dream life, but you don’t feel like you’re living the dream, right? On paper, you have it all. But at night, you feel anxiety bubble up within you. 

You might silence the anxiety with food, or wine, or online retail therapy; and it’s a habit, a cycle of self-sabotage you feel stuck in and ashamed of. You know you want to change what you’re doing, but you’ve tried to stop before and you just don’t know how to break the cycle.

Listen, I’ve been there. It’s the high-achievers shame-sabotage cycle and it’s a doozy. I wasted years trying to willpower my way to change. It didn’t work and I only felt more inadequate, more of an achievement imposter. 

To break the cycle you have to change the way you think, and in doing so, you’ll disrupt the way you act. And that’s where I come in. 

I’ve created a new 3-Part Audio Workshop for you, called Break the Cycle. It’s a private workshop delivered via RSS feed for you, meaning it’s appear right in your podcast app of choice. You have to register to get access, and it is of course, completely free. 

Go to www.trishblackwell.com/breakthecyle that www.trishblackwell.com/breakthecycle to get started. 



Hey Trish, hope you’re all doing well! 

I was listening to podcast #425, and you were being honest about looking at another podcaster’s followers and how many you have. It immediately made me think “oh my gosh, I’m soooo grateful for Trish and her podcast! I’ve gotta tell her!”

Seriously, you’ve helped me so much the past year or two. Insecurity has been my stuff left and I’ve been learning just how far deep into all of my relationships and thinking it can go into. Your’s is one podcast I have continued to listen to, even after other ones have fizzled out. So, THANK YOU from the bottom of my heart for doing what you do! I know it’s not the case, but you’ve helped change at least my one heart and I plan to pass those lessons on. Thanks again and keep rocking.

Stacy Lynn

Get started with thought work

Master a Highly Effective Journaling Habit

Download my custom created journal, The Toxic Thought Freedom Journal, and get 7-days of free coaching with me on how to journal with power and effectiveness.

Yes! I Need That