MY BRAIN'S GOT A BIG DAY TOMORROW.
SHAME IT WON'T LET ME SLEEP TONIGHT!
Ever climbed into bed, physically exhausted, knowing you've got a big day tomorrow?
Perhaps an important meeting. A difficult conversation. A presentation. Returning to work after a break. A challenging decision. Or simply a mountain of responsibilities waiting for you.
You've done everything right.
Bedroom cool. Screens off. No late coffee. You've even read a few pages of that mind-numbingly boring book.
Instead, it's already at work.
Rehearsing conversations. Solving problems. Running through tomorrow's schedule. Inventing situations that haven't even happened!
You glance at the clock.
Midnight arrives.
Then 1 am.
And now you're not only thinking about tomorrow's challenges.
Sound familiar?
I can't tell you how many intelligent, capable, highly responsible people I've spoken with who experience precisely this.
People who can manage complex situations, make significant decisions and carry enormous responsibilities throughout the day.
Yet, come bedtime, they can't seem to switch off the very brain that serves them so well.
And here's the cruel irony.
SO, WHAT THE HELL IS GOING ON?
Sleep researchers describe an important part of this phenomenon as cognitive arousal, sometimes contributing to a state called hyperarousal.
When tomorrow feels particularly important, your brain can treat the upcoming challenge as something requiring immediate attention.
So it keeps planning, rehearsing and anticipating.
Not particularly helpful when you're lying in bed at midnight!
And then comes the second problem.
You start trying to FORCE yourself to sleep.
Now you've turned sleep into another performance challenge.
And if there's one thing I've come to appreciate about sleep...
BUT YOU CAN'T BULLY YOURSELF INTO IT!
FIVE LITTLE BRAIN HACKS WORTH TRYING
I'm not talking about another comprehensive sleep routine. We've covered that in my previous Sleep Bible.
These are specifically for the brain that refuses to clock off.
TAP ANY OF THE FIVE STRATEGIES BELOW TO OPEN.
1. GIVE TOMORROW'S BRAIN A PARKING SPOT
Before bed, grab a pen and paper.
Write down what's occupying your mind.
Tomorrow's important tasks. The conversation you're worried about. The decision you need to make.
Then write one small action you can take tomorrow for each concern.
That's it.
You're not trying to solve everything tonight.
Ideally, do this earlier in the evening, rather than turning bedtime into another planning session.
2. STOP TRYING SO BLOODY HARD TO SLEEP!
This is one of my favourites.
Sleep psychology has a technique called paradoxical intention.
Essentially, instead of desperately trying to fall asleep, you remove the pressure.
Tell yourself:
No checking the clock. No calculating how many hours remain.
Just allow yourself to rest quietly without chasing sleep.
Sounds ridiculous?
Perhaps. But there's research behind reducing the performance anxiety associated with falling asleep.
3. GIVE YOUR BRAIN SOMETHING BORING TO DO
Here's a clever little technique called cognitive shuffling.
Instead of rehearsing tomorrow's meeting, imagine a collection of completely unrelated, harmless objects or scenes.
Playing a perfect round of golf.
Christmas Day... actually, no, this might be a stress!
A lighthouse.
Picture each one briefly, then move on.
No story. No connection. No problem-solving.
The idea is to interrupt the organised, purposeful thinking that keeps pulling you back into tomorrow.
The research is still developing, but it's an interesting, low-risk little experiment.
4. IF THE BED BECOMES A BATTLEGROUND, GET OUT!
If you've been lying awake for a while and frustration is building, don't spend the next hour wrestling with your pillow.
Get up.
Keep the lighting low.
Read something quiet. Listen to gentle music.
Return to bed when you're feeling sleepy again.
Don't sit there watching the clock, waiting for some magical 20-minute deadline.
The principle is simple.
5. ONE ORDINARY NIGHT WON'T RUIN TOMORROW
Here's a thought worth keeping handy.
Of course, inadequate sleep can affect concentration, reaction time and decision-making. I'm certainly not suggesting otherwise.
But convincing yourself that tomorrow will be a complete disaster unless you achieve eight perfect hours is hardly going to help tonight!
And if you're particularly tired tomorrow, be sensible about safety-critical work and driving.
MY CLOSING THOUGHT
I find this whole phenomenon fascinating.
The same brain that allows someone to be intelligent, conscientious, responsible and highly effective during the day can become their greatest frustration at night.
And perhaps that's the point.
You don't necessarily need to become better at thinking.
Not every problem needs solving tonight.
Not every conversation needs rehearsing.
And tomorrow doesn't need to be lived twice.
Once in your head at midnight.
And again when the sun comes up!
So next time your brain decides to start tomorrow's shift before you've finished today's...
Try parking the worries, removing the pressure, and letting sleep come to you.
And if this becomes a regular, persistent problem affecting your days, consider professional support. Cognitive Behavioural Therapy for Insomnia (CBT-I) is an evidence-based treatment worth discussing with a qualified practitioner.
Sleep well. Or at least, stop giving yourself such a bloody hard time trying!
TRADING PLACES!
Meet Dock. A good mate, a Sydney garbo, and quite possibly the Northern Beaches' most eligible bachelor.
In fact, the big fella was once delicately featured as Mr March in the distinguished 2021 calendar.
I'm told sales were extraordinary. Mostly to people wanting to know which bins were being collected that week!
Anyway, Dock and I have somewhat different philosophies when it comes to food.
Mine revolves around nourishing, energy and recovery.
Dock's revolves around whether it's available at a servo, tastes good, and can be eaten before the traffic light turns green.
Naturally, a supporting group of mates immediately established a betting market on who would crack first.
MEET THE TWO NUTRITIONAL PHILOSOPHIES
TEAM PAMPY
The philosophy: Nourish as nature intended. Support sustained energy, good health and recovery.
If it grew in the ground, swam in the ocean or once grazed in a paddock, we're off to a reasonable start!
TEAM DOCK
The philosophy: Fast. Easy. Tasty. Affordable. Preferably requiring no preparation and minimal cutlery.
If it comes wrapped in plastic, can be microwaved or has a two-for-one special, even better!
THE 24-HOUR FOOD DIARIES
Here's what each bloke was expected to put away. The original menus, with a little commentary from the cheap seats!
🥦 DOCK DOES PAMPY EATS
THE SERVO HAS LEFT THE BUILDINGOats, LSA mix, coconut, cocoa nibs, blackberries and natural yoghurt.
Black coffee, MCT oil and Lion's Mane mushroom extract.
Dock's first concern: "What the hell is Lion's Mane? Are we eating the bloody lion?"Quinoa and brown rice mix, four-bean mix, chickpeas, red salmon, avocado, chilli flakes and fresh lime juice.
Water to thirst with a scoop of Ocean trace mineral complex.
Somewhere around the chickpeas, Dock started looking for a sausage roll.
Pear.
Salted macadamia nuts.
Broccoli, cauliflower, zucchini and eggplant baked in olive oil, garlic and sea salt.
Served alongside a cut of red meat.
At least something on the plate had previously mooed!Turmeric drink by Melrose.
Apparently unavailable beside the Four'N Twenty pie warmer.🍕 PAMPY DOES DOCK EATS
WELCOME TO THE SERVO DEGUSTATION
Chocolate milk.
Sausage roll with tomato sauce.
Red Bull — original size, not the "defibrillator" version.
Snickers bar.
By this stage I was beginning to hear colours.White bread toastie with packet ham, cheese and a dash of tomato sauce.
The closest thing to a vegetable was the tomato sauce.Doritos Mega Cheese — FAMILY BAG!
One teaspoon International Roast, long-life milk and one tablespoon sugar.
A family bag? I assume the family had moved out.
Rice crackers.
Frozen pizza.
Lime cordial.
Four mid-strength beers.
By this stage, I wasn't sure whether I needed a nutritionist, a mechanic or roadside assistance.SO... HOW DID THE BOYS GO?
By the end of the experiment, both competitors were questioning the wisdom of the entire exercise.
🥦 DOCK'S VERDICT
The big fella appeared genuinely concerned that preparing lunch involved more than opening a packet. The sudden dietary change certainly wasn't agreeing with him!
🍕 PAMPY'S VERDICT
My usual eating routine had well and truly gone out the window. The day left me feeling pretty ordinary, and yet strangely interested in the next snack.
WHY THE HELL DID I WANT MORE?
Now, beneath all the laughs, something about this ridiculous experiment genuinely fascinated me.
And that got me thinking.
How much of our appetite is driven by genuine physiological hunger, and how much is influenced by the foods we're repeatedly exposed to?
Our brains have some clever systems regulating when we eat, what we fancy, how much we consume and when we've had enough.
But modern food manufacturing has become extraordinarily clever at influencing those choices!
Many ultra-processed foods combine refined carbohydrates, fats, salt, flavours and textures that make them remarkably appealing — and easy to keep eating.
Then there are the manufactured additives. Flavour enhancers, emulsifiers, sweeteners and a collection of ingredients that sound more like a chemistry experiment than lunch!
Researchers are investigating how some of these ingredients may influence gut health, metabolic responses and appetite regulation. The evidence is still developing, and we can't simply blame the numbered additives.
However, research does show that certain ultra-processed diets can encourage us to consume more calories than we otherwise would.
MY CLOSING THOUGHT
Perhaps our greatest nutritional challenge isn't simply knowing which foods are good for us.
And after 24 hours on Dock's menu, I reckon I had a little taste of that.
Quite literally!
RIGHTO. TIME TO PRACTISE WHAT I PREACH!
After 24 hours on Dock's menu, I'm heading straight back to my Spring Menu — 5 nutritious, easy-to-prepare choices for breakfast, lunch, snacks and dinner.
Real food. Minimal fuss. And hopefully no more dreams about sausage rolls and Coco Pops!
Fancy giving it a crack yourself?
🥗 EXPLORE PAMPY'S SPRING MENU →
TRIATHLON
COMPLETE, DON'T COMPETE!
Three familiar movements. One little challenge. And a wonderful reminder that exercise doesn't always need to be about performance!
COULD YOU SEE YOURSELF DOING A LITTLE TRIATHLON?
Why on earth would you?
Recently, my daughter Issy completed her very first triathlon.
Watching her enjoy the experience reminded me of something worth sharing.
Our preparation was wonderfully simple. We had just three objectives.
No discussion about split times, finishing positions, personal bests or qualifying for something bigger.
Just a young woman having a crack at something new, alongside a friend, improving her fitness and having a bit of fun along the way.
And here's the beauty of it. The three movements involved in triathlon are essentially skills most of us were learning when we were five years old!
We simply gave them a little polish.
🏊 THE SWIM
Head up, arms splashing away out in front, doing whatever it takes to stay afloat!
Face in the water, relax the neck and allow the hips and legs to rise naturally. Less drag, less effort. Beautifully simple.
Long, purposeful reach, an effective underwater catch and beautifully coordinated body rotation.
🚴 THE BIKE
Position the pedal around two o'clock and push down. Repeat!
Practise smooth, balanced pedalling circles, keeping both legs working comfortably and rhythmically.
A beautifully coordinated pedal stroke, minimising resistance from the recovering leg and transferring power efficiently through the full revolution.
🏃 THE RUN
Take a step forward. Then another. And another!
Shorter, lighter, more relaxed strides. No bounding, no overstriding. Just find a comfortable rhythm.
Tall posture, subtle forward lean, wonderfully efficient foot placement and a quick, relaxed recovery of the trailing leg.
AND THE RESULT?
Issy completed her first triathlon safely, confidently and with a smile.
And the best part?
Now, that's what I call a successful first triathlon!
If you've ever considered having a crack at a small triathlon, perhaps with a friend, give me a bell.
I'd be delighted to help you prepare.
You don't need fancy equipment, extraordinary fitness or an obsession with finishing times.
You simply need a little preparation, a sensible challenge and the willingness to have a go.
Naturally, choose an event suited to your current abilities, particularly the swim. A little confidence and appropriate preparation go a long way!
And remember, for most of us, triathlon isn't the Hawaii Ironman World Championship!
For your first triathlon, forget the stopwatch. Enjoy the process. Enjoy the challenge. Enjoy the finish line.
COMPLETEDON'T COMPETE!
And sometimes, the greatest
achievement isn't how quickly
you finish.
It's discovering how much fun
you had getting there.
BODY FAT LOSS.
WHAT 35 YEARS HAS TAUGHT ME!
Forget the miracle diets, fat-burning hacks and social-media nonsense!
After 35 years working in exercise, nutrition and health, I've put together what I've learned about body fat, metabolism, appetite and sustainable change. No magic tricks — just practical education, useful assessments, six strategies worth considering, and the remarkable real-life journey of my mate John.
READ THE COMPLETE FEATUREA comprehensive feature — read at your own pace.