https://thesleepsphere.com/articles daily 0.75 2025-09-22 https://thesleepsphere.com/articles/autumnsleepresetcambridge monthly 0.5 2025-09-22 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/5ca996d8-e900-4bfc-8582-d2179fe2b82c/Autumn+Sleep+Reset+Cambridge.JPG Articles - Reset Your Sleep This Autumn | Insomnia Therapy in Cambridge & Online London - For many of us, this past summer meant longer evenings, late nights, trips away, and a welcome break from routine. But now that autumn has come around, it’s common to feel that our sleep has fallen out of sync. You might find yourself lying awake at night, waking too early, or just finding it harder to get the deep, restorative sleep you need. If you’re facing the autumn and winter ahead feeling more exhausted than refreshed, you’re absolutely not alone. The good news is that your sleep can be reset, and autumn is actually the perfect time to do it. https://thesleepsphere.com/articles/nightmaretherapycamwbridge-2krlg monthly 0.5 2025-09-17 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/5572562f-5c94-4d67-863d-faef6e32593d/Sleep+Insomnia+Cambridge+London.jpg Articles - Sleep and Cancer: Why Cancer Patients Struggle with Sleep and 8 Tips to Help - Insomnia is an important but overlooked side effect of cancer. Cancer sufferers are 2-6 times more likely than the general population to experience insomnia, with implications for recovery in terms of mental health, quality of life, fatigue and immune function. https://thesleepsphere.com/articles/nightmaretherapycamwbridge monthly 0.5 2024-11-11 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/253797f3-40e1-4588-8ffb-e72af7b6bd27/gaelle-marcel-pjzpMHO8RKA-unsplash.jpg Articles - Suffering from Nightmares? How Imagery Rehearsal Therapy (IRT) Can Help - If you’ve ever woken up from a nightmare, with your heart racing and feeling anxious, you’re not alone. Nightmares are not just unsettling—they disrupt your sleep and can even leave you feeling raw and vulnerable the next day. For people experiencing frequent or distressing nightmares, the impact on mental and physical well-being is substantial. But there is good news: there’s a powerful, evidence-based technique that can help you break free from recurring nightmares, called Imagery Rehearsal Therapy (IRT). https://thesleepsphere.com/articles/actforinsomniacambridge monthly 0.5 2025-09-19 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/13e7f706-69ca-46a0-9e91-7571c9dace5f/esau-fuentes-gonzalez-uCQnRmpnpHE-unsplash.jpg Articles - ACT for Insomnia: How Acceptance and Commitment Therapy Can Help Your Insomnia - Have you heard about ACT for Insomnia? It’s a relatively new form of insomnia treatment that’s considered a gentle approach yet delivers results for certain individuals suffering with insomnia. So, what is it, and how does it work? https://thesleepsphere.com/articles/sleeppodcastcambridge monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/d10208a7-db82-4aa9-b118-b568ad3178b9/Monochromatic-6.JPG Articles - Podcast Guest Interview: Debunking sleep myths https://thesleepsphere.com/articles/sleephygienecambridge monthly 0.5 2025-09-21 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/586ee41a-740f-4ac1-8b7c-9abb4d78da11/hutomo-abrianto-LT0_qOWaM1k-unsplash.jpg Articles - Why Sleep Hygiene Alone Won’t Fix Chronic Insomnia (and What Does Work) - We’ve all heard that sleep hygiene is supposed to help our sleep. But what if we struggle with our sleep on a long-term, consistent basis? Does sleep hygiene actually work for chronic insomnia? https://thesleepsphere.com/articles/selfcompassioncambridge monthly 0.5 2024-10-01 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/782054ba-8fe3-49a5-8edf-53844a22d842/Self+Compassion.JPG Articles - Self-Compassion and Insomnia: How Self-Kindness Can Transform Your Sleep - Can self-compassion actually help our sleep? Let's explore how this mindset shift can pave the way to better sleep and relief from insomnia. https://thesleepsphere.com/articles/sleepappscambridge monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/46b89f75-2574-4038-bbd0-b51997345e15/5BA7689F-3716-43E2-A1C3-E66A1A406A33.JPG Articles - Beyond Sleep Apps: The Power of Human Support in Insomnia Recovery - In the search for better sleep, countless digital solutions beckon, promising results. However, the age-old remedy of human support shines bright, offering personalized guidance and empathy in the journey toward better sleep. While extensive research confirms the effectiveness of both face-to-face and digital CBTI in treating insomnia, evidence indicates that face-to-face CBTI may offer distinct advantages over its digital counterpart. https://thesleepsphere.com/articles/mindfulness-cambridge monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/8857449b-0c98-447e-b666-9ae170f66f79/TheSleepSphere.JPG Articles - Discover How Mindfulness Can Improve Your Sleep Quality - Curious about mindfulness and its impact on sleep? Let's examine how this practice can benefit your sleep. Understanding Mindfulness: Mindfulness is about paying attention to the here and now, without passing judgment on what's happening. Can Mindfulness Boost Your Sleep Quality? Absolutely! A number of randomized controlled trials, and meta-analyses, reveal its significant benefits for insomnia and sleep quality (Ong et al., 2014; Black et al., 2015; Rusch et al., 2019; Wang et al., 2020; Gonzalez-Martin et al., 2023). https://thesleepsphere.com/articles/sleepdepressionrisk monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/d0cb457d-3842-49f8-bfbc-2083614df2e9/TheSleepSphere.JPG Articles - Can healthy sleep reduce our risk of depression? https://thesleepsphere.com/articles/5surprisingthings monthly 0.5 2025-09-21 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/a821bcec-edc7-4376-bb66-a3a7489bd2d1/2AAC9EAB-5D00-48DB-ABB7-F4F9F1EC1874.JPG Articles - 5 things that might surprise you about insomnia therapy https://thesleepsphere.com/articles/stress-sleep-cambridge monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/820d1fad-911d-41c4-8897-ec2965f6a52d/Stressor_Illo-100.jpg Articles - Is stress keeping you awake at night? How to stop insomnia in its tracks https://thesleepsphere.com/articles/wine-sleep monthly 0.5 2025-09-21 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/a539ccd1-440f-467f-bd39-470b5afa050a/The+Sleep+Sphere.JPG Articles - Will a glass of wine in the evening disrupt my sleep? https://thesleepsphere.com/articles/sleepchristmas monthly 0.5 2023-02-19 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/a0601937-5d61-43dd-875a-e954724f472a/The+Sleep+Sphere.JPG Articles - Sleep during the Festive Season https://thesleepsphere.com/articles/guided-imagery monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/09de6be0-2cea-4f25-8536-b3e96b56aeef/GuidedImagery_Blogpost.jpeg Articles - Guided Imagery for Sleep https://thesleepsphere.com/articles/cbt-i-cambridge monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/78468fb7-4eba-471d-8554-7a09b3b9e2a7/Blog+CBTI.JPG Articles - Can Cognitive Behavioural Therapy for Insomnia help me sleep better? https://thesleepsphere.com/articles/podcast monthly 0.5 2023-03-09 https://thesleepsphere.com/articles/top-4-science-driven-tips-for-getting-better-sleep monthly 0.5 2023-03-09 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/cabe0447-b950-45b4-b643-27ded968fc93/0D3DBB9E-CED4-4787-A067-C675F5443A73.JPG Articles - Top 4 science-driven tips for getting better sleep When you’re experiencing a period of insomnia, try to wake up at the same time every morning, even at weekends and even if you’ve slept badly! This can be challenging initially, but this is hugely effective for resetting your sleep pattern. This evidence-based technique known as ‘anchoring the day’ means that you will have accumulated enough of the 'sleep fuel' that you need to fall asleep and to stay asleep through the night. If at all possible, try to expose your eyes to natural daylight in the mornings. Getting access to daylight for even a few minutes each morning regulates the circadian clock, making it easier to sleep in a consistent way. Also, getting morning light programs the release of melatonin (the sleepy hormone) approx. 12 hours later in the evening/nighttime when we want to feel sleepy. Getting this light can mean sipping your morning tea or coffee outside in e.g. your garden or balcony, or even sitting by a window during the morning if you have difficulty getting outside. Try to keep your sleeping space and your waking space as different as you can. This is because our minds easily form associations between e.g. the bed/bedroom and being awake and alert vs. the bed/bedroom and feeling sleepy. Either try to move all wakeful activities away from your bedroom to a different space, or if this isn’t possible, use e.g. have a different-coloured throw or blanket over your bed in the daytime so that your brain learns the difference between your bed/bedroom in sleep mode vs. in wake mode. If you are struggling to fall asleep or stay asleep for more than 30 minutes on 3 or more nights a week, for 3 months or longer, you may be experiencing chronic insomnia. The good news is that there is hope! Cognitive Behavioural Therapy for Insomnia is a highly effective evidence-based multicomponent treatment strategy that addresses behaviours and thoughts that negatively affect our sleep. It’s the number 1 treatment for insomnia recommended by the NHS and internationally that’s backed up by over 100 clinical trials and it is completely natural. It typically involves 5-6 sessions, 1 hour a week (either in person or online). You can seek out a sleep/insomnia specialist who is trained in Cognitive Behavioural Therapy for Insomnia (CBT-I) and will work with you and your individual circumstances to resolve your sleep difficulty. https://thesleepsphere.com/articles/blog-post-1 monthly 0.5 2023-03-09 https://images.squarespace-cdn.com/content/v1/5ebfe08632c3422bc7a162b0/1626782340304-8M3T3BMJUPZKTVERMNLB/Heat_Blog_UnSplash_02.png Articles - Too hot to sleep? - Wow, it’s roasting hot out there! 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