Working with Dr. Amanda Mwale
#7
#7
Taking the pressure off bedtime
Taking the pressure off bedtime
Taking the pressure off bedtime
Lowering the stakes and allowing the bed just to be a place of rest.
ACT
Post Video Reflection
Post Video Reflection
Notice
What has your bed come to represent: rest and comfort, or a place where you must achieve sleep?
What has your bed come to represent: rest and comfort, or a place where you must achieve sleep?
Try
Try
Tonight, could your goal in bed be to rest your body rather than find the perfect position for sleep?
Tonight, could your goal in bed be to rest your body rather than find the perfect position for sleep?
Live
Live
If rest counted as worthwhile as sleep, what would you stop expecting or hoping from yourself tomorrow?
If rest counted as worthwhile as sleep, what would you stop expecting or hoping from yourself tomorrow?
I've answered these (e.g. in my notebook)
Session Recap
01
Striving maintains tension
Searching for the perfect position in bed or the right breathing technique keeps attention focused on whether sleep is happening. That continued effort can maintain physical and mental activation thats keep you awake.
01
Striving maintains tension
Searching for the perfect position in bed or the right breathing technique keeps attention focused on whether sleep is happening. That continued effort can maintain physical and mental activation thats keep you awake.
02
Muscles can hold stress
Tension may remain in the face, shoulders, hands, abdomen or legs without being immediately obvious. Deliberately noticing these areas can reveal how much effort the body is carrying. Briefly tensing a muscle group creates a clear contrast when that tension is released. Paying attention to the difference can make the physical sensation of letting go easier to recognise.
02
Muscles can hold stress
Tension may remain in the face, shoulders, hands, abdomen or legs without being immediately obvious. Deliberately noticing these areas can reveal how much effort the body is carrying. Briefly tensing a muscle group creates a clear contrast when that tension is released. Paying attention to the difference can make the physical sensation of letting go easier to recognise.
03
Protect painful areas
Progressive muslce relaxation and muscle tension should remain controlled and should never be taken to the point of pain. Areas affected by pain or injury can be softened, adapted or skipped completely.
03
Protect painful areas
Progressive muslce relaxation and muscle tension should remain controlled and should never be taken to the point of pain. Areas affected by pain or injury can be softened, adapted or skipped completely.
Next Session
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.
How to make helpful choices in the middle of the night, rather than getting caught in the struggle.
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