When You Can’t Sleep
- The Grove Psychology Practice
- Jul 13
- 2 min read
Updated: Sep 19
A resource for anyone navigating difficulty with sleep
Sleep struggles are common—especially during stress or change. Whether it’s lying awake at 3am, waking often, or feeling flat despite hours in bed, disrupted sleep can take a real toll. This resource explores why sleep can become difficult, the cycles that keep it going, and small steps that may support rest.
What Is Insomnia?
Insomnia isn’t just about not sleeping—it’s about the relationship between rest, the body, and safety. It can look like: difficulty falling asleep, waking during the night, waking too early, or feeling unrefreshed. Sleep issues often start during upheaval but sometimes persist long after the stress has passed.
The Cycle That Keeps It Going
When sleep feels elusive, worry is natural—but it can keep the brain alert. Common patterns include clock-watching, trying harder to sleep, or avoiding bedtime. These understandable responses can accidentally reinforce insomnia by keeping the system on edge.
When Thoughts Keep You Awake
Thoughts like “I have to sleep or I’ll fall apart” or “Something must be wrong with me” can stir anxiety, making rest harder. Learning to notice and gently question these beliefs can ease the pressure and help the body settle.
Sleep Hygiene
Sleep hygiene isn’t a cure-all, but it provides helpful cues for the body. You might try:
Consistent sleep/wake times
Going to bed only when sleepy
Leaving bed if awake for more than 20–30 minutes
Limiting caffeine, alcohol, and screens before bed
Creating a calming routine (reading, stretching, soft music)
The Sleep Hygiene information sheet from the Centre for Clinical Interventions (CCI WA) explains what sleep hygiene is and offers practical tips for improving sleep routines. It outlines simple strategies that can support more restful sleep when you’re finding it hard to drift off. You can download the PDF version below.
Nightmares and Sleep Anxiety
If bad dreams or dread of the night are part of your struggle, imagery rescripting can help—reshaping recurring dreams with safety and choice. Over time, this can reduce distress and make bedtime feel safer.
The Imagery Rescripting information sheet from the Centre for Clinical Interventions (CCI WA) explains what imagery rescripting is and how it can be used to work with recurring or distressing dreams. It outlines practical steps for reshaping nightmares in ways that bring a greater sense of safety and control. You can download the PDF version below.
The Bigger Picture: Beyond Sleep Hygiene
For persistent insomnia, support often means going deeper—looking at the thoughts that build pressure, the rituals that keep sleep stuck, and the belief that rest must be perfect or earned. The series of Sleep information sheets from the Centre for Clinical Interventions (CCI WA) explain what insomnia is and offer practical strategies, from exploring unhelpful thinking patterns to tracking sleep with a diary.
You can explore the Sleep information sheets from the Centre for Clinical Interventions (CCI WA) by downloading the PDF versions below.
