Triggers: Creating Behavior That Lasts--Becoming the Person You Want to Be

by Marshall Goldsmith

Sleep should be easy to achieve. We have the motivation to sleep well. Who doesn’t want to wake up alert rather than foggy, refreshed rather than sluggish? We understand how much sleep we need. It’s basic arithmetic. If we have work or class early the next morning and need six to eight hours of sleep, we should work backward and plan on going to bed around 11 p.m. And we have control: Sleep is a self-regulated activity that happens in an environment totally governed by us—our home. We decide when to tuck in for the night. We choose our environment, from the room, to the bed, to the sheets and pillows. So why don’t we do what we know is good for us? Why do we stay up later than is good for us—and in turn not get enough sleep and wake up tired rather than refreshed? I blame it on a fundamental misunderstanding of how our environment shapes our behavior. It leads to a phenomenon that Dutch sleep researchers at Utrecht University call “bedtime procrastination.” We put off going to bed at the intended time because we prefer to remain in our current environment—watching a late-night movie or playing video games or cleaning the kitchen—rather than move to the relative calm and comfort of our bedroom. It’s a choice between competing environments. But because we don’t appreciate how our environment influences our choice, we fail to make the right choice (that is, go to bed).