Working with Dr. Amanda Mwale
#4
#4
Rethinking expectations around sleep
Rethinking expectations around sleep
Rethinking expectations around sleep
Why sleep doesn’t always need to be consistent or perfect and allowing for natural variation.
ACT
Post Video Reflection
Post Video Reflection
Notice
Given your health, responsibilities and current stage of life, what might “good enough sleep” realistically mean?
Given your health, responsibilities and current stage of life, what might “good enough sleep” realistically mean?
Try
Try
Review one sleep recommendation you follow: is it genuinely supportive, or is it now adding pressure?
Review one sleep recommendation you follow: is it genuinely supportive, or is it now adding pressure?
Live
Live
If you are awake tonight, could you allow the experience to be present without liking it or rushing to fix it?
If you are awake tonight, could you allow the experience to be present without liking it or rushing to fix it?
I've answered these (e.g. in my notebook)
Session Recap
01
Patterns & triggers can pass
A stressful event may initially disrupt sleep, but the difficulty can continue after that event has passed. By then, worry, monitoring and attempts to control sleep may be helping to maintain the problem. Secondly habits that developed while trying to manage poor sleep are not permanent. Unhelpful patterns can gradually be replaced with more flexible responses.
01
Patterns & triggers can pass
A stressful event may initially disrupt sleep, but the difficulty can continue after that event has passed. By then, worry, monitoring and attempts to control sleep may be helping to maintain the problem. Secondly habits that developed while trying to manage poor sleep are not permanent. Unhelpful patterns can gradually be replaced with more flexible responses.
02
Keep living alongside tiredness
Waiting to fix sleep before returning to enjoyable or meaningful activities can make life increasingly restricted. Where realistically possible and as best you can, continue making room for relationships, interests and ordinary life even when energy is lower.
02
Keep living alongside tiredness
Waiting to fix sleep before returning to enjoyable or meaningful activities can make life increasingly restricted. Where realistically possible and as best you can, continue making room for relationships, interests and ordinary life even when energy is lower.
03
Life affects sleep
Stress, grief, parenting, health, medication, pregnancy and ageing can all change sleep. Difficulty sleeping during a demanding period is an understandable response to what is happening. Better and worse periods are a normal part of sleeping across a lifetime, not neccessarily a sign of malfunction.
03
Life affects sleep
Stress, grief, parenting, health, medication, pregnancy and ageing can all change sleep. Difficulty sleeping during a demanding period is an understandable response to what is happening. Better and worse periods are a normal part of sleeping across a lifetime, not neccessarily a sign of malfunction.
Next Session
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
Why strict rules around sleep don’t always help and how flexibility can matter more
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