The One Habit That’s Quietly Ruining Your Potential
WRITTEN BY: SIMON BOSTOCK, FOUNDER & THERAPIST & CLEARTALKING
We’ve been sold a lie.
That success means grinding harder. That you can sleep when you’re dead. That burnout is a badge of honour.
But here’s what most people don’t realise:
Your sleep is the foundation of everything — your energy, your mindset, your ability to perform under pressure, and your resilience when life hits hard.
And if you're not treating it like a non-negotiable, then no amount of motivation, morning routines, or biohacking will save you.
The Silent Superpower
Think about it — when you sleep well, everything works better.
You think more clearly. You handle stress with perspective. Your creativity flows. You lead with empathy. You show up with presence.
Sleep isn’t just rest — it’s recovery, repair, and regulation. And it’s governed by two major forces: your body clock (circadian rhythm) and your internal chemical messengers.
Here’s what that really means — and why light is one of the most powerful tools we’re using wrong.
Light: The Secret Lever You're Ignoring
Inside your brain, there’s a master clock. It sits just above the roof of your mouth and controls the timing of every hormone, organ and cell. But that clock isn’t self-winding. It relies on one thing: light — especially natural light.
When you wake, light hits your eyes and triggers cortisol and adrenaline — not the “bad” kind, but the kind that gets you going, gives you energy, focus and drive.
About 12–14 hours later, your body releases melatonin — the hormone that helps you wind down and fall asleep.
But here’s the problem:
Most people wake up in the dark, scroll on their phones, work under artificial lighting, then binge blue light from Netflix until midnight. The result? That internal clock gets confused. Your cortisol and melatonin release goes haywire. Sleep becomes shallow, broken, or delayed.
Fix it:
Get 10–20 minutes of sunlight outside between dawn and 9:30am.
Get another 5–10 minutes around sunset.
Avoid bright overhead light after 8pm — use lamps or candles.
No screens without filters between 11pm and 4am.
Light isn’t optional — it’s the master controller. And your body’s listening to it, whether you realise it or not.
Still Struggling? It’s Not Just in Your Mind
Many people can’t sleep because they can’t slow down. Their body’s still running — heart racing, thoughts spiralling, nervous system on high alert.
You can’t outthink stress with a stressed-out brain.
You have to train your system to relax — to switch off the fight-or-flight and turn on rest-and-digest.
Here’s what actually works:
Yoga Nidra (non-sleep deep rest)
7/11 breathing (in for 7, out for 11)
Low-frequency music or guided meditations
Reading fiction or journaling (but not emails)
You don’t need to do all of them. You just need one that helps you transition — out of doing mode and into being mode.
Your Sleep Isn’t Random — It’s Rhythmic
Sleep comes in waves — 90-minute cycles of non-REM and REM stages. The first half of your night? Deep, restorative, physical repair. The second half? Dream-heavy, emotional and memory-based healing.
That’s why consistent sleep timing matters more than long lie-ins.
It’s not just how much you sleep. It’s when.
Even going to the toilet at night won’t ruin your cycle — as long as you don’t blast your eyes with bright light.
And if you’re lying awake for more than 20 minutes? That’s not failure. That’s a signal. Your nervous system is still wired. Go back to the basics: movement, breathing, stillness. Let your body lead your brain.
Final Thought
Sleep is not soft.
It’s not weak.
It’s not optional.
It’s the ultimate performance enhancer. No supplement, mindset hack, or productivity app can outwork a misaligned body clock.
So if you’re chasing growth, trying to manage anxiety, or pushing for that next level in life or business, start by getting your light right. Guard your evenings. Respect your rest.
Because the quality of your sleep will determine the quality of your life.
ABOUT THE AUTHOR
Simon Bostock is a coach, counsellor, therapist, and The HoLT’s community father figure. That’s not a reference to his age - it’s a reference to his warmth, kindness, and how nurturing he is to everyone around him. He is a safe and comforting presence, who has time for everyone. He’s worked professionally with a number of our members, and they all rave about him. Luckily, we’re open to sharing him, so to
find out more about his services, reach him here:
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