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Ted Lasso’s Secrets for Scoring a Good Night’s Sleep

By Seth Davis

adult sleep, adult sleep coach, insomnia, sleep tips

Are you tired of tossing and turning all night like a rotisserie chicken? We’ve all experienced those nights when sleep just won’t come, disappearing just when we need it most.

But fear not, because our Ted Lasso-inspired tips will have you sleeping like a champion in no time. You may be wondering what a fictional soccer coach has to do with sleep. Well, as a sleep coach who watches the show, I couldn’t help but notice some valuable lessons that can be applied to the art of snoozing.

Grab your favorite pajamas and tuck yourself into bed. Let’s dive into four game-winning sleep lessons we can learn from Ted Lasso that will help you stay present, positive, and worry-free when it’s time to hit the hay!

Lesson 1: Be a goldfish when it comes to sleep

Image showing a quote by Ted Lasso saying "You know what the happiest animal on Earth is? It's a goldfish. You know why? It's got a 10-second memory. Be a goldfish.”

“You know what the happiest animal on Earth is? It’s a goldfish. You know why? It’s got a 10-second memory. Be a goldfish.”

If you’re a fan of Ted Lasso, you might remember when he declared that the happiest animal on Earth is a goldfish because it has a 10-second memory. While we can’t speak for the goldfish, we can see how this philosophy can be applied to our sleep habits.

Imagine this: You had a rough night of sleep. Maybe you tossed and turned, woke up in a sweat, or had a nightmare. Whatever it was, it’s now morning and you’re feeling groggy and grumpy. What should you do?

Well, according to Ted Lasso, you should forget about it. Like a goldfish, don’t dwell on the past (or last night’s sleep). Instead, move forward with a fresh attitude and a clear mind. It’s easier said than done, but it’s a lesson worth learning.

So, the next time you have a rough night of sleep, channel your inner goldfish and swim past your sleep troubles. Don’t let them weigh you down or keep you from moving forward. Remember, just keep swimming (or sleeping, in this case).

Lesson 2: Keep your finger off these two buttons

Image showing a quote by Ted Lasso saying "There's two buttons I never like to hit: that's panic and snooze."

“There’s two buttons I never like to hit: that’s panic and snooze.”

If there’s one thing Ted Lasso knows, it’s that there are two buttons you never want to hit: panic and snooze. And when it comes to sleep, we couldn’t agree more.

First, let’s talk about panic. We’ve all been there: It’s late at night and you’re trying to fall asleep, but all you can think about is the looming deadline at work, the fight you had with your partner, or the bills you have to pay. This kind of panic or stress can make it nearly impossible to relax and drift off into dreamland.

That’s why it’s important to take a deep breath, let go of your worries, and remind yourself that it’s better to stay calm now and deal with any issues more effectively tomorrow after you’ve rested. It may sound too simple to be true, but it actually works. Instead of letting our minds spiral into a vortex of worry, we can choose to focus on something positive and relaxing.

So the next time you have a big event coming up or otherwise find yourself starting to fold under pressure, try this:

  • Set aside some time to relax: Before bed, take some time to unwind and relax. Put away your phone, dim the lights, and do something calming, like reading a book or taking a warm bath.
  • Choose a positive thought: As you lay in bed, think of something positive and relaxing. Maybe it’s a favorite vacation spot, a favorite walk in nature, or just the feeling of snuggling up in your cozy bed.
  • Use mental imagery: Close your eyes and picture yourself in that positive thought. Engage all your senses — what do you see, hear, feel, smell, and taste? Let yourself fully immerse in that experience.

By focusing on something positive and relaxing, we can shift our minds away from worry and anxiety.

Now, onto snooze. It might seem tempting to hit that snooze button a few extra times in the morning, but it’s not doing you any favors. In fact, it’s actually making it harder for you to feel rested and alert during the day. Each time you hit snooze and fall back asleep, you’re starting a new sleep cycle that you’re not allowing yourself to finish. This can leave you feeling groggy, unrefreshed, and even more tired than if you had just gotten up when your alarm first went off.

So, take it from Ted: Don’t hit the panic or snooze buttons when it comes to sleep. Instead, take a deep breath, relax, and get up when your alarm goes off. Your body will thank you for it.

Lesson 3: Stay in the present at night

Image showing a quote by Ted Lasso saying "Living in the moment is a gift. That's why they call it the present."

As Ted says, “Living in the moment, it’s a gift. That’s why they call it the present.” And boy, is he right! How often do we find ourselves lost in thought, worrying about the past or the future? We’ve all been there and it’s not a fun place to be, especially when you’re trying to relax at night.

Living in the moment is essential for our mental and physical well-being. When we’re not present, we’re not fully engaged with our surroundings and miss out on the joys of life. Ruminating about the past or worrying about the future can take a toll on our mental health, causing stress, anxiety, and even depression.

On the physical side, not being present can disrupt our sleep. When we’re stuck in our heads, our bodies stay in a state of heightened alertness, making it challenging to relax and fall asleep.

So how can we be more present when it’s time to rest at night? Here are a few tips:

  • Practice mindfulness: Mindfulness is all about being present in the moment and paying attention to what’s happening around us. By practicing mindfulness, we can train our minds to stay in the present and let go of worries and distractions. You can start with a simple breathing exercise, where you focus on your breath and observe your thoughts without judgment.
  • Disconnect from technology: Our phones and other devices can be a constant source of distraction, making it hard to stay present. Try disconnecting from technology an hour before bedtime to allow your mind to unwind and prepare for sleep.
  • Engage your senses: Engaging our senses can help us stay grounded in the present moment. Try listening to calming music, lighting a scented candle, or using essential oils to create a relaxing atmosphere.
  • Stay present during bedtime routines: Make sure to stay present during your routine by focusing on the sensations of washing your face or brushing your teeth, for example.

So next time you find your mind wandering, bring yourself back to the present moment. Take a deep breath, feel the weight of your body on your mattress, and just be.

Lesson 4: Embrace positivity

Image showing a quote by Ted Lasso saying "You say impossible, but all I hear is 'I'm Possible.'"

“You say impossible, but all I hear is ‘I’m possible.’”

In Ted Lasso’s world, nothing is impossible. He always stays positive and believes in himself, even when others doubt him. But as a sleep coach, I often encounter clients who have lost trust in their ability to sleep. After nights, weeks, or even months of poor sleep, it’s easy to feel stuck and hopeless.

Just like Ted, we can choose to adopt a positive mindset and believe in ourselves. As he says, “You say impossible, but all I hear is ‘I’m possible.'” By embracing optimism and positivity, we can start moving forward and take the necessary steps to improve our sleep.

Here are some tips on how to stay positive and believe in yourself:

  • Practice positive self-talk: The way we talk to ourselves can have a big impact on our mindset. Try replacing negative self-talk with positive affirmations, such as “I can improve my sleep” or “I am capable of sleeping well.”
  • Celebrate small wins: Improving sleep can be a gradual process, so it’s important to celebrate small victories along the way. Maybe you slept an extra 15 minutes last night or woke up feeling a little more rested than usual. Whatever it is, acknowledge it and use it as motivation to keep going.
  • Focus on what you can control: It’s easy to get caught up in things that are beyond your control. Instead, focus on what you can control, such as establishing a consistent bedtime routine or creating a relaxing sleep environment.
  • Believe in yourself: Finally, believe in yourself and your ability to improve your sleep. Remember, nothing is impossible.


The next time you’re struggling to fall asleep, ask yourself: What would Ted Lasso do?

Ted reminds us that getting a good night’s sleep is all about the right mindset and habits. This can mean staying present in the moment, keeping a positive mindset, or letting go of our worries.

Though it’s true that occasional rough nights and morning grogginess can happen to the best of us, we can keep a goldfish memory and keep swimming. We can focus on the positive things in our lives and let our minds drift into a state of relaxation and peace.

Let’s take a deep breath, enjoy resting at night, and trust that you have what it takes to sleep like a champion.

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