Working with Dr. Amanda Mwale
#11
#11
Maximising your day when sleep is hard
Maximising your day when sleep is hard
Maximising your day when sleep is hard
A look at how values can guide your actions, even when sleep is difficult.
ACT
Post Video Reflection
Post Video Reflection
Notice
What are you currently waiting for in your week for better sleep to give you permission to do?
What are you currently waiting for in your week for better sleep to give you permission to do?
Try
Try
Make two short lists: actions that move you towards the life you want and actions that pull you away from it after a hard night.
Make two short lists: actions that move you towards the life you want and actions that pull you away from it after a hard night.
Live
Live
What meaningful action can you plan and put in your diary now, with a specific day and time?
What meaningful action can you plan and put in your diary now, with a specific day and time?
I've answered these (e.g. in my notebook)
Session Recap
01
Sleep can become lifes gatekeeper
Plans may gradually become conditional: “I’ll do that when I’m sleeping better.” This gives sleep increasing control over everyday choices. Hence waiting for sleep to improve before living fully can place meaningful parts of life indefinitely on hold.
01
Sleep can become lifes gatekeeper
Plans may gradually become conditional: “I’ll do that when I’m sleeping better.” This gives sleep increasing control over everyday choices. Hence waiting for sleep to improve before living fully can place meaningful parts of life indefinitely on hold.
02
Difficult nights limit but do not decide
Poor sleep may affect energy, concentration and what is realistically manageable. It does not have to determine every decision made the following day. A meaningful action does not need to be ambitious to move life in a valued direction. It can be shortened, simplified or approached more gently after a difficult night.
02
Difficult nights limit but do not decide
Poor sleep may affect energy, concentration and what is realistically manageable. It does not have to determine every decision made the following day. A meaningful action does not need to be ambitious to move life in a valued direction. It can be shortened, simplified or approached more gently after a difficult night.
03
Specific plans support action
Turning a valued intention into a defined activity with a specific day and time makes it more likely to happen. The commitment can remain flexible without being abandoned and done in small manageable amounts.
03
Specific plans support action
Turning a valued intention into a defined activity with a specific day and time makes it more likely to happen. The commitment can remain flexible without being abandoned and done in small manageable amounts.
Next Session
What to do when hard nights happen again
What to do when hard nights happen again
How to respond in a more helpful way when and if difficult nights happen again.
How to respond in a more helpful way when and if difficult nights happen again.
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