Tracy The Sleep Coach

I help adults with insomnia reconnect to their natural sleep ability using evidence based approaches (cognitive behavioural therapy for insomnia and ACT)

[Tracy The Sleep Coach @TracySleepCoach]

Chronic insomnia isn't a vitamin deficiency: it's hyperarousal. Your brain is stuck in 'protection mode.' Magnesium and pills don't address the root cause. Let’s retrain your brain, not medicate it.

DM me for a chat. 😴💤

[Tracy The Sleep Coach @TracySleepCoach]

You have the capacity to reconnect to your natural ability to sleep.
It requires changing the daily experience.
DROP THE STRUGGLE.
If this perspective shift helped you realise something new, please like and comment below.

[Tracy The Sleep Coach @TracySleepCoach]

Checking your phone 200 times a day is a sleep problem.
Not because of what happens at night.
Because of what it does to your brain's threat system all day long.
By the time you get to bed, the dial has been turned up for hours.

[Tracy The Sleep Coach @TracySleepCoach]

Swap the doom scrolling for something restorative.
Read a book or step outside.
LOWER THE AROUSAL during the day.
This naturally sets the stage for your body to rest tonight.

[Tracy The Sleep Coach @TracySleepCoach]

Tomorrow morning, try getting some bright morning light instead.
Reconnect with the things you love.
Do not wait for perfect sleep to start living your life again.
Please like and comment if you are tired of the endless quick fixes.

[Tracy The Sleep Coach @TracySleepCoach]

You do not need more strict rules.
You do not need to sit in a perfectly dark room for hours.
You need to step back.
You need to take your controlling tendencies off of your sleep.
That is how the cycle actually breaks.

[Tracy The Sleep Coach @TracySleepCoach]

That 2am panic is just your brain doing exactly what it was designed to do.
Not sleeping is uncomfortable... but it is NOT dangerous.
The more you strive and fight it, the worse the cycle gets.
We have to drop the struggle entirely.

[Tracy The Sleep Coach @TracySleepCoach]

I see this constantly in my clinic.
People exhaust themselves chasing perfect sleep hygiene.
They buy expensive blue-blocking glasses.
They sit in the dark...
But science shows blue light from screens only delays sleep by minutes.

[Tracy The Sleep Coach @TracySleepCoach]

The real culprit is not the screen.
It is the EFFORT you are putting into trying to sleep.
When we try to force sleep... our brain senses a threat.
It thinks we are in danger.
And you cannot sleep when your brain feels threatened.

[Tracy The Sleep Coach @TracySleepCoach]

You did everything right. Still couldn't sleep.
No screens.
Magnesium.
The right bedroom temperature.
All of it.
And you still lay there at 2am wondering what is wrong with you.
Nothing was wrong with you.
The advice was wrong.

[Tracy The Sleep Coach @TracySleepCoach]

This is not about running marathons.
It is about choosing movement that fits your life.
START SMALL and build your capacity gently.
Reclaim your daily routine without waiting for perfect sleep.
Like and comment if you found this helpful.

[Tracy The Sleep Coach @TracySleepCoach]

Too tired to exercise.
Too wired to sleep.
That's the loop most people with insomnia are living in.
And it's exactly why exercise keeps getting skipped.
But the research on aerobic exercise and insomnia doesn't care how tired you feel.

[Tracy The Sleep Coach @TracySleepCoach]

The study showed exercise acts much like CBTI.
It helps to drop the struggle and lower anxiety.
You stop trying to FORCE sleep.
Your brain finally realises it is completely safe to rest.
But you must break that initial exhaustion barrier.

[Tracy The Sleep Coach @TracySleepCoach]

You can sleep naturally again.
Even if you have relied on prescriptions for decades.
There is always a way forward when you are ready.
Like this thread if it resonates.
Comment below if you are currently stuck in this cycle.

[Tracy The Sleep Coach @TracySleepCoach]

The tablets weren't working. Stopping felt impossible.
That is the part nobody prepares you for.
You take something that fails to help.
Yet you feel utterly dependent on it.

[Tracy The Sleep Coach @TracySleepCoach]

Reclaiming your natural sleep capacity takes EFFORT.
It demands genuine engagement over quick fixes.
But the freedom on the other side is immense.
You stop letting insomnia hold your life hostage.
You finally regain CONTROL.