Describe the pattern
Are you finding it difficult to fall asleep, waking repeatedly or waking early? How is the next day affected? A few optional notes about bedtime, waking and daytime tiredness can be more useful in a consultation than a single number from an app.
The NHS notes that sleep difficulties can have several causes, including stress, substances, medicines and health conditions. It is sensible to consider these possibilities rather than assume that worry explains every change.
Reference: NHS: Insomnia ↗
Keep the evening manageable
You might set aside a short period earlier in the evening to write down the next practical action for tomorrow. If a thought has no action you can take tonight, make a note to discuss it later rather than repeatedly trying to finish the problem in bed.
Choose a wind-down activity that feels ordinary and comfortable. The aim is a workable transition away from tasks. It does not need to include expensive products, a strict ritual or another list of rules to get right.
Avoid making sleep another performance task
If you find yourself repeatedly calculating how many hours remain, mention that pattern when seeking support. Describe the pressure you feel about sleep and what happens the next day. A clinician can help consider an approach that fits the whole situation.
Do not change a prescribed medicine or start sleep medication based on an article. Ask the prescribing clinician or a suitable medical professional about medication questions. A psychologist does not prescribe medication.
When to ask for an assessment
Speak to a health professional if the difficulty persists, affects everyday functioning or concerns you. Loud snoring, reported breathing pauses or severe daytime sleepiness are reasons to discuss medical assessment, rather than rely on counselling alone.
If tiredness makes driving unsafe, stop and arrange a safer way to travel. For psychological concerns around worry, routines or stress, you can request a counselling appointment with Chandni in Malad West or ask about online support.
About this guide
Published on the website of Psychologist Chandni Akhenia, M.A. in Clinical Psychology, with 3 years of experience. This is general educational information, not a personalised assessment. The public health references above support the information; their inclusion does not imply endorsement of this practice.
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