Working with Dr. Amanda Mwale
#12
#12
What to do when hard nights happen again
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.
ACT
Post Video Reflection
Post Video Reflection
Notice
Which passenger is most likely to divert you after a difficult night: worry, self-criticism, fixing or predicting the worst?
Which passenger is most likely to divert you after a difficult night: worry, self-criticism, fixing or predicting the worst?
Try
Try
Apart from hours slept, what would count as progress in how you now respond after a hard night?
Apart from hours slept, what would count as progress in how you now respond after a hard night?
Live
Live
When sleep next fluctuates, what will help you continue your route rather than treating it as failure?
When sleep next fluctuates, what will help you continue your route rather than treating it as failure?
I've answered these (e.g. in my notebook)
Session Recap
01
Direction matters more than perfection
The aim is not to eliminate every difficult thought, feeling or night. It is to keep moving towards the life you want while making room for those experiences. Difficult thoughts and emotions may travel with you, but they do not have to determine the direction you take.
01
Direction matters more than perfection
The aim is not to eliminate every difficult thought, feeling or night. It is to keep moving towards the life you want while making room for those experiences. Difficult thoughts and emotions may travel with you, but they do not have to determine the direction you take.
02
Setbacks need not become failures
Treating every fluctuation in sleep as evidence that something has gone wrong can restart monitoring and control efforts. It may be more helpful to notice the change as simply a normal part of sleep and continue using what you have learned.
02
Setbacks need not become failures
Treating every fluctuation in sleep as evidence that something has gone wrong can restart monitoring and control efforts. It may be more helpful to notice the change as simply a normal part of sleep and continue using what you have learned.
03
Progress is more than sleep
Hours slept are only one measure and are not fully under conscious control. Progress can also mean responding with less struggle and continuing with meaningful activities. Better and worse nights will continue to occur. A difficult night does not erase previous learning or mean that you have returned to the beginning.
03
Progress is more than sleep
Hours slept are only one measure and are not fully under conscious control. Progress can also mean responding with less struggle and continuing with meaningful activities. Better and worse nights will continue to occur. A difficult night does not erase previous learning or mean that you have returned to the beginning.
Explore the other Sluzzle clinician courses
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