Working with Dr. Amanda Mwale
#5
#5
Holding sleep rules too tightly
Holding sleep rules too tightly
Holding sleep rules too tightly
Why strict rules around sleep don’t always help and how flexibility can matter more
ACT
Post Video Reflection
Post Video Reflection
Notice
Are you going to bed because you feel sleepy or because the clock says you ought to?
Are you going to bed because you feel sleepy or because the clock says you ought to?
Try
Try
Sort your evening habits into two groups: supportive cues and pressured rules. What could move or be removed?
Sort your evening habits into two groups: supportive cues and pressured rules. What could move or be removed?
Live
Live
How could you shape one evening around something you enjoy rather than around securing sleep?
How could you shape one evening around something you enjoy rather than around securing sleep?
I've answered these (e.g. in my notebook)
Session Recap
01
More time in bed is not more sleep
Going to bed earlier than usual logically increases the opportunity for time to sleep, but it doesn't usually mean someone actually sleeps for longer. It can instead create a longer period of wakefulness in bed, which builds frustration and worry.
01
More time in bed is not more sleep
Going to bed earlier than usual logically increases the opportunity for time to sleep, but it doesn't usually mean someone actually sleeps for longer. It can instead create a longer period of wakefulness in bed, which builds frustration and worry.
02
Comfort is personal not uniform
A sleep-supportive environment does not need to follow a particular formula or appearance that you may read about. The useful conditions are just those that help an individual feel physically comfortable and safe.
02
Comfort is personal not uniform
A sleep-supportive environment does not need to follow a particular formula or appearance that you may read about. The useful conditions are just those that help an individual feel physically comfortable and safe.
03
Notice what has disappeared
Write down the things you have stopped doing or repeatedly declined because of concerns about sleep. Treat the list as useful information about where life could begin expanding again. Imagine that sleep was no longer the main problem: what would return to your life? Choose one activity, relationship or interest you have been missing and take a small step towards it, without waiting for sleep to improve first.
03
Notice what has disappeared
Write down the things you have stopped doing or repeatedly declined because of concerns about sleep. Treat the list as useful information about where life could begin expanding again. Imagine that sleep was no longer the main problem: what would return to your life? Choose one activity, relationship or interest you have been missing and take a small step towards it, without waiting for sleep to improve first.
Next Session
The problem with problem-solving minds
The problem with problem-solving minds
How problem-solving can be helpful in life, but unhelpful when it comes to sleep.
How problem-solving can be helpful in life, but unhelpful when it comes to sleep.
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