Zoe introduces a different approach to sleep that moves away from hacks, gadgets and perfect routines and focuses instead on your relationship with sleep.

Understand how normal awakenings can become a source of worry and learn how to put nighttime thoughts aside until the following day.

Explore how effort, complicated routines and focusing on physical symptoms can increase alertness and make sleep feel more difficult.

Challenge the assumption that a difficult night will ruin the following day and recognise the evidence that you can still cope.

Take a clearer look at the eight-hour rule, nighttime awakenings, catching up on sleep and other beliefs that can make sleep feel like a test.

Practise simple techniques for stepping back from anxious predictions and bringing your attention back to the present.

Shift the aim from forcing sleep to having a restful evening and reconnect with activities you may have given up to protect your sleep.

Compare what your anxious mind predicted with what actually happened and start collecting evidence of your ability to cope.

Review what has changed and focus on a relationship with sleep in which difficult nights no longer make every decision for you.