Working with Dr. Amanda Mwale
#1
#1
The problem with trying too hard to sleep
The problem with trying too hard to sleep
The problem with trying too hard to sleep
Why trying to control and fix your sleep can actually get in the way.
ACT
Post Video Reflection
Post Video Reflection
Notice
When you try to make sleep happen, what changes in your thoughts, feelings, breathing or body?
When you try to make sleep happen, what changes in your thoughts, feelings, breathing or body?
Try
Try
Could you write down what would being on your own side look like after your next difficult night?
Could you write down what would being on your own side look like after your next difficult night?
Live
Live
Where could you offer yourself helpful support after a hard night instead of demanding that you cope perfectly?
Where could you offer yourself helpful support after a hard night instead of demanding that you cope perfectly?
I've answered these (e.g. in my notebook)
Session Recap
01
Sleep cannot be forced
Sleep is an automatic biological process rather than something that can be produced through conscious effort. You can support the conditions for sleep, but you cannot directly command yourself to become unconscious. Trying hard to solve sleep keeps the brain engaged in monitoring, analysing and problem-solving. The effort intended to create sleep can therefore maintain the alertness that interferes with it.
01
Sleep cannot be forced
Sleep is an automatic biological process rather than something that can be produced through conscious effort. You can support the conditions for sleep, but you cannot directly command yourself to become unconscious. Trying hard to solve sleep keeps the brain engaged in monitoring, analysing and problem-solving. The effort intended to create sleep can therefore maintain the alertness that interferes with it.
02
Self-criticism adds another problem
Criticising yourself for sleeping badly, or for previously trying to fix it and failing, adds stress without improving the relationship with sleep. A less punitive, more understanding response helps prevent one difficult night becoming a wider struggle with yourself.
02
Self-criticism adds another problem
Criticising yourself for sleeping badly, or for previously trying to fix it and failing, adds stress without improving the relationship with sleep. A less punitive, more understanding response helps prevent one difficult night becoming a wider struggle with yourself.
03
Control strategies can become costly
Checking, planning and repeatedly changing routines may provide short-term reassurance while keeping sleep at the centre of attention. A strategy becomes unhelpful when it consumes more time and energy than it returns.
03
Control strategies can become costly
Checking, planning and repeatedly changing routines may provide short-term reassurance while keeping sleep at the centre of attention. A strategy becomes unhelpful when it consumes more time and energy than it returns.
Next Session
The control trap with thoughts at night
The control trap with thoughts at night
Relating to thoughts around sleep differently instead of getting caught up in them.
Relating to thoughts around sleep differently instead of getting caught up in 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