Working with Dr. Amanda Mwale
#3
#3
The quicksand effect keeping us stuck
The quicksand effect keeping us stuck
The quicksand effect keeping us stuck
How trying harder with sleep can make things worse and make you feel more stuck.
ACT
Post Video Reflection
Post Video Reflection
Notice
When someone beside you is sleeping, what thoughts or feelings arise about being the one still awake?
When someone beside you is sleeping, what thoughts or feelings arise about being the one still awake?
Try
Try
What would a kind observer say when you feel alone, anxious or frustrated during the night?
What would a kind observer say when you feel alone, anxious or frustrated during the night?
Live
Live
Which sleep aid may have changed from something helpful into something you feel you need to rely on? Could you hold more lightly this week?
Which sleep aid may have changed from something helpful into something you feel you need to rely on? Could you hold more lightly this week?
I've answered these (e.g. in my notebook)
Session Recap
01
Sleep tracking changes attention
Repeatedly checking sleep duration, quality and estimated stages (e.g. via a wearable) trains attention to search for evidence that sleep is going right or wrong. The resulting data can become another source of worry rather than useful information.
01
Sleep tracking changes attention
Repeatedly checking sleep duration, quality and estimated stages (e.g. via a wearable) trains attention to search for evidence that sleep is going right or wrong. The resulting data can become another source of worry rather than useful information.
02
Sleep stages cannot be managed directly
Deep sleep and REM are automatically regulated processes, not targets that can be consciously increased during the night. Trying to achieve the “right” stage totals can create pressure without providing genuine control.
02
Sleep stages cannot be managed directly
Deep sleep and REM are automatically regulated processes, not targets that can be consciously increased during the night. Trying to achieve the “right” stage totals can create pressure without providing genuine control.
03
Routines can become pressured demands
A long sequence of devices, props and bedtime actions can turn preparation for sleep into a performance. Missing one element may then feel like evidence that sleep will fail. But psychological flexibility means responding according to what is useful now rather than following every rule in pursuit of guaranteed sleep. The goal shifts from controlling the outcome to reducing the struggle surrounding it.
03
Routines can become pressured demands
A long sequence of devices, props and bedtime actions can turn preparation for sleep into a performance. Missing one element may then feel like evidence that sleep will fail. But psychological flexibility means responding according to what is useful now rather than following every rule in pursuit of guaranteed sleep. The goal shifts from controlling the outcome to reducing the struggle surrounding it.
Next Session
Rethinking expectations around sleep
Rethinking expectations around sleep
Why sleep doesn’t always need to be consistent or perfect and allowing for natural variation.
Why sleep doesn’t always need to be consistent or perfect and allowing for natural variation.
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