Out of the options in the photo below, how do you sleep usually? The post is for some Monday morning fun, however, the clothes you decide to wear or not wear say a lot about your body’s thermoregulation, as well as how fitting is your bedroom temperature for your sleep quality. And interestingly, your choice might change depending on whether you sleep alone or with a partner. Where are you in all of this? And do you know why you make the choice that you make? P.S. I’m camps 4 and 6 😁🙋🏻‍♀️🤷🏻‍♀️ Winnie the Pooh all the way

You've probably heard it takes 21 days to build a habit. That number comes from a 1960's plastic surgeon's offhand observation about patients adjusting to a new nose, not from any actual study on behaviour change. It somehow became gospel anyway. The real research tells a different story. Psychologists tracked people building new daily habits and found the median time to automaticity was 66 days, with a huge range from 18 days to 254 depending on the person and the habit. Three nights of noticing your pattern of *revenge bedtime procrastination* was never going to undo it. This week is the start of the curve, not the whole curve. Here's the detail that matters most for this group specifically. The data also showed that missing a single day here or there barely dents the overall trajectory toward automaticity. The habit forms on the trend, not on a perfect streak. So if the weekend gets away from you again after this challenge ends, it's just a normal week. There's also a technique built specifically for this exact problem. A 2020 study tested something called ➡️Mental Contrasting with Implementation Intentions⬅️, MCII for short, directly on revenge bedtime procrastination. It works in two steps: picture the goal and what it gets you (going to bed earlier so tomorrow doesn't feel like wading through fog), then name the exact obstacle that usually gets in the way (I always tell myself one more episode). Naming both together, out loud or written down, made people significantly more likely to follow through than willpower alone. Tonight, try that instead of just repeating what worked before. Pick your goal for tonight, then name your specific obstacle in one sentence. Something like: I want to be in bed by 11 because tomorrow's already full, and my obstacle is that I always say one more video. What's your goal and what's your one obstacle?

In case you've missed it on the feed, the Welcome post here in Night School highlights all the value you get in this space both as a free member, or by entering one of the paid tiers. ▪️free trackers (very important for creating lasting change in your sleep quality) ▪️free resources ▪️courses based on learning from hundreds of hours of coaching clients with persistent sleep issues ▪️new courses each month ▪️tailored support from a certified Sleep Coach and Lucid Dreaming facilitator Check out the original post above for all the details ⬆️ Coming mid-October: WAKING THE DREAMER 💥, an in-depth course teaching you how to lucid dream. Lock in your founding members' price today as the price goes up in October: https://www.skool.com/restful-sleep/plans Atè logo!

So what do you do in situations where you know you have to confront something or deal with something stressful? I’m having some issues with other mums at my daughter’s school at the moment. Where I live I’m from a different background and I’ve experienced what I feel is some subtle racism and cliquey behaviour. I’ve had enough of ignoring it, especially now that it’s affecting my daughter, so I’ve decided to put my foot down and address it properly. I’ve confronted one of the mums in the school chat and we’re going to meet for a coffee and talk about it. The problem is I’m an overthinker 😂 When I have something big like this going on, especially when it involves my children, my brain will go over everything. What I’m going to say, what they might say, whether I’m handling it correctly, what happens next... So how do you deal with situations that genuinely do need resolving, whether that’s something personal, at work or anything stressful, without taking all of that into bed with you? How do you get yourself into the right headspace to still have a good night’s sleep when you know the situation isn’t actually resolved yet?

Last night, I got lucid and decided to braid the hair of my grieving friend in order to ease my own grief. This is just one of the many snippets of my experience with lucid dreaming, the ability to be aware that you're dreaming while you're dreaming. And you might think - so what? Dreams are frivolous. But did you know that lucid dreaming is used in therapeutic purposes, and to train complex movement? Because of its high ability to rewire our brain, this practice is increasingly being studied and used across therapy sessions, including in my own one-on-one work. I made a video and course page on the science of lucid dreaming, go check it out. What is your experience with lucid dreaming? Did you experience it as a child and now have trouble accessing dream recall? We can talk this and other dreamwork topics at the biweekly Dream Circle happening here in one hour! See the Classroom tab for the link, see you soon!