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The Adaptor
The Adaptor

The Adaptor


You had a poor night’s sleep and don’t feel great in the morning – as a result, you’re feeling quite low. You then cancel all your extra-curricular, avoid the gym, don’t cook well, cancel social time and only do the things you 100% HAVE to do to get through the day. You end up feeling more rubbish by the evening and have another poor night’s sleep.

Your Sleep Diet

  1. The first thing that seems to go when we don’t feel good, is a healthy routine – yet it’s at the time we feel worst that we so desperately need regular, healthy food, regular exercise, regular social interaction and regular light exposure to lift our mood and keep our bodies functioning

  2. This can feel overwhelming when we feel bad, so start by only trying to make yourself feel a ‘little’ bit better. For example, if you wake up and feel awful, take yourself outside and have a walk. See how you feel when you get in – do you feel slightly better? How can you add to this feeling a little more? Bit by bit, build up a consistent, better mood and feel more energized by the end of the day

  3. Be kind to yourself – think to yourself before any behavior, “Will this make me feel good after?” if the answer is no, then maybe hold off on the take out and go for a walk with your friend instead

  4. Don’t teach your brain that it doesn’t need to change. If you don’t like what’s happening to your sleep at night, then moving away from your normal routine will only perpetuate the problem. Teach your brain that no matter what it throws at you, you will maintain what makes you happy and healthy


If the only opportunity to sleep is when you’re done with your healthy routine and happy social life, your brain finds it easier to regulate your sleep. It needs to understand when you want to feel sufficiently awake, to help you feel sufficiently sleepy later – the more good quality time spent awake, the more likely you are to sleep. If you spend your entire day recovering/resting/bingeing/worrying about your sleep, you will make it worse. Use your behavior to change your body. You have more control over your body with your behaviors.

There’s no point worrying about sleep. Think about it differently: even with poor sleep, you manage to get things done – so you’re actually stronger than you think you are. Well done you! Worrying and anxiety oversleep can actually be far more debilitating than the actual poor sleep itself.