And maybe the answer is “both” 🤷🏻‍♀️ It’s rarely JUST about how well you do your evening routine or if you meditate. Without addressing the systems we’re living in, we’re barely scratching the surface. Thoughts?

What do you normally reach for to cope with the effects of a bad night's sleep? I personally tended to reach for coffee, and had the habit of catastrophizing what my next day will feel/look like. In reality, once I fought the urge to mask my exhaustion with caffeine, let my body simply do its thing and find its natural way to homeostasis, and I didn't pile onto my own misery with anticipatory anxiety...sleep tended to more easily come back to normal. But it takes some time to get to this place of returning to good sleep with relative ease. You can get there much more quickly by starting to track your sleep behaviours, and I teach you how to do that for free in the Sleep Diagnostic Journey in the Classroom. (Don't forget that anyone can apply to get a free Sleep Review after 7 days of tracking their data and/or you can bring that data and your questions to the weekly free Q&A session - happening tomorrow) So, what are you go-to things to cope with a bad night? Newcomers, @Navyansh Bajaj @Bri Duarte @Estefania Mantilla @Crystal Ervin @Dani Rabinovich @Karmen Ovnicek @Tracy Russell @Jani Nurminen , how about you?

It sometimes seems to me that people enter Night School, and then immediately get hit by a bus because very few brave ones dare to speak and leave their trace with posts or comments 😁 But by posting about your struggles and wins with sleep, you not only get direct support from me on those posts, but you also help other members who might be having similar issues, and I actually get to meet you! WIN 🤝 WIN 🤝 WIN So go make your first post! About what? Here are some ideas: What currently frustrates you about your sleep? What are some things you have tried to help with sleep that have actually made an impact? When you fly in your dreams, how do you usually take off the ground? I want to meet you! (And pssst, there will be an opportunity to do so in another way soon, as I am preparing for you a free webinar)

What wakes you up is usually not what keeps you up. 💡 It may be the bladder that nudges you to get up at 3am, but what keeps you up is the sleep anxiety that has slowly crept up on you throughout the months or years. It's the slow descent into not trusting your body's ability to fall asleep again. And it's exactly that trust that we are building in the courses that I offer you here for free here in Night School. By tracking your sleep behaviour data over at least one week, you pinpoint the causes and start taking tailored action to gradually (but rather quickly) get to more time asleep and less time spent in bed tossing and turning. Start with the Sleep Diagnostic Journey in the Classroom, and get your free private Sleep Review done by me so that you know what steps to take already this week. Sleep is a skill, one that you can (re)learn in a matter of weeks.

How hungry are you when you go to bed? By hungry, I mean having built up enough sleep pressure that causes signs of sleepiness, rather than just tiredness. Yawning 🥱, a drooping head, eyelids heavy...those are signs that sleep is close. By going to bed before having signs of sleepiness, you are training your body even further to associate your bed with lying awake, tossing and turning. The best way to spend less time in ned, and more time with quality sleep is to start properly tracking your sleep-related behaviours. I created a SLEEP DIAGNOSTIC JOURNEY for you, where I guide you, amongst other things, into a customised sleep tracker built on the back of insights from hundreds of hours of sleep coaching. Start tracking today, and then reach out to me for a free private Sleep review! Até já, big hug from Portugal.