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The Adaptor
The Lie in Lover

The Lie in Lover


You wake up and your immediate reaction is to press the snooze button – one, two or even three times. But it doesn’t help and you feel worse when you get up; groggy and finding it difficult to function. Or perhaps your work doesn’t allow you to do this, so at the weekends you lie in for hours to “recover” – you think you’ve earned it, falling in to a “five nights on and two nights off” routine. But this can lead to real difficulty getting that good night’s sleep on a Sunday evening – the most anticipated sleep of the week. You can’t win!

Did you know – you’re making yourself feel worse by lying in? If you woke up and got up, over time you’d actually feel better. The more we fall away from our healthy sleep pattern, the more your body can’t work properly during the day.

Your Sleep Diet

  1. Get up at the same time every morning (I know, it sounds a bit scary). When you first do this, it won’t feel great – but over time, you will find your body actually likes this better. You start to feel awake and refreshed (and you have more time in the mornings!)

  2. Listen to your body when it comes to your bedtime rather than dictating it. If you’re following step one fairly regularly, you will notice when your body starts to feel sleepy-tired (going to a dark room when you’re not ready is counterproductive). Through one step, you have effectively started regulating your sleep/wake routine

  3. We love light in the evening, but in the morning we seem to get ready in the dark! Try and add more light to your morning routine – it’s the most powerful, free energy source that’s available to your body and can reduce how sleepy you feel in the mornings (and also, why it can be detrimental to sleep in the evenings – so switch this around and have less light at night, and lots more in the mornings!)


It may seem in the first instance that you now have no time to recover – but If you can regulate your sleep over time following these steps, eventually it will balance out. Remain consistent, but don’t become regimented – the odd lie in is not the end of the world! As long as you are no longer doing it to compensate regularly.

It’s good to remember that despite relying on lie ins, you are still functioning – this is amazing. But now, imagine how much better it could be if you could harness the power of sleep.