For some people it's scrolling. For others it's a show they've already seen twice. For some it's just sitting in the dark on their phone not even looking at anything specific. ➡️ Tonight, notice what your version is. Don't change it yet, just notice it. From today, I offer a 5-day mini practice for Bedtime Procrastination, something easy peasy but hopefully impactful, that helps bring awareness to the behaviours we do that foster that endless delay of going to sleep, even though we're tired, to attend to behaviours that we end up not being proud of (like doomscrolling). I see this tendency time and time again, both in my private work as a Sleep Coach, and in my years of working as a Coaching Team Lead at a habit-building company and coaching several hundreds of people. The behaviour is common, and yet most people never even look at it properly. Here's the somatic piece for today, that will help you unstick this habit that keeps you exhausted: at the exact moment you catch yourself reaching for the thing you always reach for, put one hand flat on your chest and take one slow breath, and make a conscious choice to do something else for 5 minutes. Just breathing. Looking at the ceiling. Massaging your feet. Pillow talk with a loved one. After those 5 minutes are up, see: is the craving for the phone, the laptop or other distractions equally strong? If it subsided even a bit, that's a win. If it didn't, repeat for another 5 minutes. Tomorrow, we continue to pick apart this learned habit of delaying bedtime. What's your specific version of this? Phone, TV, food, something else?

@Juju Hesketh asked a really great question about falling back asleep after being woken up in the middle of the night by random sounds. I gave my two cents on a proven technique that reliably helps people return to sleep: hypnagogic hallucinations. See the original post and comments here. Hop on the thread there to see the technique explained, and would love to hear what you specifically do when a buzzing mosquito, dog barking or snoring spouse jerk you awake 👀

I went down a rabbit hole 🐇 🕳️ today with a sleep coaching client, one we were both happy to get lost in. The question that prompted the conversational quest was: “Who would you be without insomnia?” In the sense, how could she imagine relating differently to all aspect of her life, her roles as a professional, partner, daughter, friend, athlete…of the issues with sleep did not exist. We ended up devoting 30 minutes to mapping out exactly who she could taste herself being by removing the perpetual exhaustion and fogginess that come with sleep disturbances. She loved that version of herself. She remembered Her well. The answers you might give to this question might be wildly different than hers, BUT I am willing to wager that there would be one thing in common in the answers of everyone in this community: what would return is the LUST FOR LIFE. An eagerness to engage fully with one’s life. Have more of a “teflon” surface so life’s daily annoyances don’t stick as much. Penny for your thoughts: what would be your answer to the question in the video?

Now that I hopefully have you jamming to The Clash in your head now, I would love to pick your brain. 🧠 I'm planning on running a challenge to help you unravel a VERY COMMON dance a lot of us do with ourselves and our desired bedtime. Is this you? ➡️ You had a long day. You've got an early alarm. Your body is tired. And yet somehow it's midnight and you're still scrolling, watching one more episode, reading one more thing you don't even care about. This familiar dance is called **revenge bedtime procrastination**. It shows up when your day belonged to everyone except you. Work, kids, admin, other people's needs. By the time you're finally alone, your body and brain want something back. Staying up late is the only piece of the day that feels like yours, even if it costs you sleep. That's why telling yourself to just go to bed doesn't work. You're not fighting tiredness. You're fighting the last hour where nobody wants anything from you. Would you be interested in learning how to untangle this procrastination mode (and still claim time and space for yourself)? Nothing complicated, no sleep hygiene checklist. It would be just one small thing each evening to give you back that sense of autonomy earlier in the night, so you don't need to steal it from your sleep. Drop a comment below: what time do you actually go to bed versus what time you tell yourself you'll go to bed? ⬇️👀