Hi , how you doing?

We sleep for 1/3 of our lives.

How many lessons have you had on sleep?

How much Pythagoras are you doing these days?

How many lessons did you get on that?

If you're someone that sometimes doesn't sleep (when you want to), this might be just the email you need.

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But, just a reminder as you're new: these weekly emails exist to help you live a more deliberate, healthier life.

Each week, there's a habit to explore, some science behind it - and we can recap on last week's too.

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Now - back to sleep. (Or not, in this case).

This ever happened to you?

- You're exhausted, perhaps you've been out late seeing friends or with work.

- You can't wait to collapse into bed...

- But when you finally get into bed, you can't fall asleep?

= You're wired AND tired.

It's incredibly frustrating: The more actively you try to rest, the more awake you become...

You've probably done the maths on when you need to be up.

Time is ticking.

Here's the problem:

You've probably skipped all your bedtime routines in the pursuit of more time in bed.

And now you're lying here for 30 mins, thinking:

"I could have packed for tomorrow, tidied my room, read that chapter of my book, in this time"

And you're right: You could have.

In most cases, you should have.

Instead, you're stewing under the duvet. Furious at the world, at yourself, for the slow train, and your mind for continuing to race when you want it to switch off.

This is default living.

This goes against the science, but it's not your fault.

We just don't talk about this stuff.

You were too busy learning a² + b² = c².

Packing your bag, choosing tomorrow's outfit, reading your book, journalling, meditating, stretching aren't just tasks: They're fundamental wind down procedures that help your body and mind prepare for sleep.

We're full of habits and routines.

- Try driving on the other side of the road.

- Try using new CRM software.

- Try brushing your teeth with your other hand.

But when it comes to going to bed, we just assume we can get in and drop right off... Don't we?

If you're raising an eyebrow, Imagine this:

You tell Rafael Nadal that he needs to hit as many aces as he can within 3 minutes.

He's got an opponent who's waiting on the other side to return as many as he can.

The 3 mins timer starts, but Nadal's a professional: He isn't frantically pinging balls over the net.

He's going to touch his shorts, touch his nose/ears, brush his hair behind his ears, and then bounce the ball each time before he serves. The exact same every time.

WHY?

Because that's his routine for serving.

It's proactive and intentional.

He's not going to serve aces by being reactive.

So - how does this come back to sleep?

What is your bedtime routine now --- On a good night, when you've got time?

Even if you don't think you have one, you've probably got something.

You need to try following a routine.

And maybe this is the week to add something in.

Turn your phone off 30 mins before bed, let your mind be free.

Be deliberate with something: writing, moving, packing, breathing...

Go to bed when you're tired.

We're humans: Do what you're built to do: BEING!

So... my dear .

Want to improve your sleep?

Want to quit the default desperation and mindless malaise of insomnia?

Let's get deliberate. Let's design your evening routine.

"You do not rise to the level of your goals. You fall to the level of your systems."

-- James Clear: Atomic Habits.

Choose 2-3 things that you'd like to do, or currently try to do. And let's cement them in for the next 7 days:

HABIT: Create a bedtime routine. Put pen to paper. Put the paper on your pillow. Don't get into bed until their done. No ifs no buts.

Place it back on your pillow every morning as part of making your bed.

If you were my client, I'd recommend you even add a tickbox for the next seven days... (Up to you).

<- Here's my list on my pillow.

(It's a little exaggerated as I've already got a good habit stack for some of these.)

1. Phone on DND – away from bed

2. Journal – list tomorrow's goals

3. Two stretches: child's pose & downward dog

4. Three mins slow breathing

5. Read

REMEMBER:

You won't find a world-class tennis player that doesn't have a serving routine.

You won't be a consistent sleeper without one either.

Even when you're tired.

PS: Hit reply or DM me on Instagram to share your routine.

This is a community, I'd love to hear what you're thinking.

PPS: How did the electrolytes go?

I've been feeling less thirsty yet drinking the same fluid volume.

Just remember that you can't leave honey and fruits in water out the fridge long before they go bad!

PPPS: (For a future email). Quality and quality of sleep are both important.

But, like serving in tennis. You shouldn't sacrifice quality for quantity.

Take 15 mins longer to get to bed, because when you hit the pillow without feeling rushed, you're body is more ready to sleep, AND your sleep quality will be greater. Gonna have to trust me on that.

PPPPS: Thanks for reading all the way to the bottom, this was a long one.

Good luck with your weekend.

Stay intentional.

James - humans BEING

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Disclaimer: The information I share is for education and general interest only. It is not medical advice, diagnosis, treatment, or a substitute for professional care. Please do not start or stop any medication or supplement without guidance from a qualified health professional who knows your personal history.

The views expressed are my own, based on sources available at the time of writing. Logos, images, and short excerpts may appear for identification, critique, or educational purposes; all trademarks and copyrights remain with their owners. I aim to be accurate, and if you believe something here is incorrect, please let me know so I can review and, if needed, correct it.