Working with Dr. Amanda Mwale
#8
#8
A helpful way to respond to urges at night
A helpful way to respond to urges at night
A helpful way to respond to urges at night
How to make helpful choices in the middle of the night, rather than getting caught in the struggle.
ACT
Post Video Reflection
Post Video Reflection
Notice
Do any of these urges appear automatically when you cannot sleep: reaching for your phone, searching for answers or comparing experiences with others?
Do any of these urges appear automatically when you cannot sleep: reaching for your phone, searching for answers or comparing experiences with others?
Try
Try
When a sleep urge appears, could you pause and move your attention slowly from the top of your head to the soles of your feet?
When a sleep urge appears, could you pause and move your attention slowly from the top of your head to the soles of your feet?
Live
Live
Which current night-time habit could you test doing differently for one week as an experiment and then judge by its actual effect?
Which current night-time habit could you test doing differently for one week as an experiment and then judge by its actual effect?
I've answered these (e.g. in my notebook)
Session Recap
01
Stories can increase fear
Reading about other people’s experiences with sleep may briefly reduce isolation or uncertainty. but distressing stories can also create new predictions in your mind about what might happen to you. The mind can begin treating somebody else’s experience as evidence about its own future.
01
Stories can increase fear
Reading about other people’s experiences with sleep may briefly reduce isolation or uncertainty. but distressing stories can also create new predictions in your mind about what might happen to you. The mind can begin treating somebody else’s experience as evidence about its own future.
02
Searching can become a loop
Difficulty sleeping can trigger online searching, scrolling or comparison, followed by more anxiety and another attempt to find reassurance or a fix. Repeating the cycle can strengthen preoccupation rather than resolve it.
02
Searching can become a loop
Difficulty sleeping can trigger online searching, scrolling or comparison, followed by more anxiety and another attempt to find reassurance or a fix. Repeating the cycle can strengthen preoccupation rather than resolve it.
03
Judge the actual effect
A suggested nighttime behaviour or tip can be evaluated by what it produces over time, not simply by whether it feels compelling in the moment. The useful question is whether it leads towards greater rest and wellbeing in the long term or towards greater anxiety and alertness.
03
Judge the actual effect
A suggested nighttime behaviour or tip can be evaluated by what it produces over time, not simply by whether it feels compelling in the moment. The useful question is whether it leads towards greater rest and wellbeing in the long term or towards greater anxiety and alertness.
Next Session
When thoughts keep circling in bed
When thoughts keep circling in bed
Choosing a different more open way of responding to difficult thoughts at night.
Choosing a different more open way of responding to difficult thoughts at night.
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE
An ACT & CFT based approach helping you to improve your relationship with sleep.
Sluzzle offers educational help for everyday sleep challenges and isn’t designed for medical sleep disorders.
©2026 Sluzzle - All rights reserved. Address: 3rd Floor, 86-90 Paul Street, London, EC2A 4NE