Working with Dr. Charlie Tyack
#4
#4
Dropping the struggle with sleep
Dropping the struggle with sleep
Dropping the struggle with sleep
How trying to force and control sleep can keep the struggle going.
ACT
Post Video Reflection
Post Video Reflection
Notice
Which urge tells you that your sleep struggle switch has turned on: checking, forcing, scanning or going to bed early?
Which urge tells you that your sleep struggle switch has turned on: checking, forcing, scanning or going to bed early?
Try
Try
When the urge to check or fix sleep appears, could you notice it for one minute without acting on it?
When the urge to check or fix sleep appears, could you notice it for one minute without acting on it?
Live
Live
What sleep habit do you do, which you could instead treat as an experiment tonight rather than an automatic reaction or rule?
What sleep habit do you do, which you could instead treat as an experiment tonight rather than an automatic reaction or rule?
I've answered these (e.g. in my notebook)
Session Recap
01
An urge is not an instruction
The urge to fix or check sleep can be noticed without being followed. It may rise, remain for a while and then reduce by itself. Repeatedly checking the time, the body or how tired you feel keeps attention fixed on sleep. This can maintain the alertness that makes sleep more difficult.
01
An urge is not an instruction
The urge to fix or check sleep can be noticed without being followed. It may rise, remain for a while and then reduce by itself. Repeatedly checking the time, the body or how tired you feel keeps attention fixed on sleep. This can maintain the alertness that makes sleep more difficult.
02
Helpful habits can become rules
A helpful sleep habit can become restrictive when it feels compulsory or must produce a particular result. Flexibility matters more than following every routine perfectly. Allowing one minute between an urge and a response can weaken automatic habits.
02
Helpful habits can become rules
A helpful sleep habit can become restrictive when it feels compulsory or must produce a particular result. Flexibility matters more than following every routine perfectly. Allowing one minute between an urge and a response can weaken automatic habits.
03
Experiments test assumptions
Changing one sleep-related behaviour for a limited period can reveal whether it is genuinely helpful for you and your circumstances. An experiment gathers information rather than assuming it helps or demanding success.
03
Experiments test assumptions
Changing one sleep-related behaviour for a limited period can reveal whether it is genuinely helpful for you and your circumstances. An experiment gathers information rather than assuming it helps or demanding success.
Next Session
Noticing difficult thoughts at night differently
Noticing difficult thoughts at night differently
What it means to get hooked by unhelpful thoughts and how to gently unhook from them.
What it means to get hooked by unhelpful thoughts and how to gently unhook from them.
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