Many of us are not getting enough sleep. Two-thirds of us don't get the recommended eight hours of sleep a night. Routinely sleeping less than six or seven hours a night demolishes our immune system and more than doubles the risk of cancer. Lack of sleep plays havoc with weight issues and maintaining a healthy diet and contributes to mental health difficulties, including depression and anxiety. But as well as preventing these detrimental consequences, sleep has restorative and healing effects. Sleep maintains and improves many psychological and emotional functions. Helping us learn, remember and make logical - wise- decisions. Sleep also helps recalibrate our emotional regulation, keeps us out of emotional mind and helps us manage the challenges we face each day wise a wise refreshed mind. We all need to sleep more

1. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
The role of sleep in wellbeing, happiness and success
Hong Kong September 8th 2018

2. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
The role of sleep in wellbeing, happiness
and success
“The way to a more productive, more inspired, more joyful life is getting enough sleep.”
Arianna Huffington

3. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
Importance of sleep
• Rejuvenates and restores our body and mind
• Plays a role in creativity, concentration and problem-solving
• Enhances ability to manage stress, our emotions and so makes us more resilient
• Sleep is a vital part of our physical and mental health and closely related to things like life
expectancy and quality of life
“No day is so bad it can’t be fixed with a nap.”
Carrie Snow

4. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
Sleep has a strong feedback relationship with other areas
associated with our wellbeing
“Sleep, and enough of it, is the prime necessity.
Enough exercise, and good food and enough,
are other necessities. But sleep – good sleep,
and enough of it – this is a necessity without
which you cannot have the exercise of use, nor
the food.”
Edward Everett Hale

5. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
You might be sleep deprived if;
• You feel tried and drowsy through the day
• Have little energy
• Catch yourself nodding off
• Find concentration hard and are more forgetful
• Frequently oversleeping
• Finding it hard to get up in he mornings
“Sleep deprivation is an illegal torture
method outlawed by the Geneva
Convention and international courts,
but most of us do it to ourselves.”
Ryan Hurd

6. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
Different types of sleep difficulties, is it …
• Getting off to sleep
• Waking frequently during the night
• Waking very early but unable to get back to sleep
• Each need different techniques and strategies to be overcome

7. Thoughts
Confused thinking
Body
Sensations
More physical
aliments
Actions
More mistakes
Emotions
Harder to manage
• Body sensations
• Actions (the things you do during the day, before bed time and when in bed)
• Thoughts
• Emotions
That can impact the quality of sleep you get
Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
There is also a strong link between your

8. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
Some useful strategies to help with sleep
(and other areas of your life)
• Mindfulness (breathing & body scan)
• Breathing
• Relaxation
• Guided imagery
• Aromatherapy
“The reasons we can’t sleep at night are
usually the same reasons we don’t truly live
during the day.”
Michael Xavier

9. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
To help you now here are some quick wins
Exercise and be active and avoid napping during the day so that you are physically tired at night.
If you're in bed and can't sleep, DON'T turn on the television or electronic devices, or turn on bright
lights.
Just as you would do for a young child, establish a routine and bedtime ritual so that your body and
mind can prepare for going to sleep.
Avoid alcohol, nicotine and caffeine before going to bed.

10. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
Thoughts
Body
sensations
Actions
Emotions
Break the vicious cycle that interferes with sleep

11. To break the unhelpful vicious cycle find ways to …
Body Sensations Emotions Actions Thoughts
Identify, name & soothe
Increase internal arousal if
low in energy
Decrease internal arousal
if agitated
Accept, Tolerate & Let go
of uncomfortable
sensations you cannot
change
Identify & name as only
an emotion
Express if appropriate and
warranted
Generate &/or regulate
Accept, Tolerate or Let go
of emotions you cannot
change.
Pause
Calm thoughts
Calm emotions
Calm & soothe body
sensations
Evaluate & Reflect
Act wisely
Doing nothing unhelpful is
doing something helpful.
Identify & name as only a
thought
Challenge or change
Accept, Tolerate or Let go of
thoughts you cannot
change.
Don't become your body
sensations
Don't become your
emotions
Act with insight &
awareness
Don't become your thoughts
Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com

12. Patrick G. Gwyer
Dr Patrick Gwyer
Clinical Psychologist
International Expert in Wellbeing, Happiness & Success
www.drpatrickgwyer.com
“Blessings light on him that first invented sleep! It
covers a man all over, thoughts and all, like a
cloak; it is meat for the hungry, drink for the thirsty,
heat for the cold, and cold for the hot. It is the
current coin that purchases all the pleasures of the
world cheap, and the balance that sets the king
and the shepherd, the fool and the wise man,
even.”
Miguel de Cervantes
Thank you for your time
and attention
Questions and comments
Coming soon my ebook
“Getting a Good Night’s Sleep” please go to
http://drpatrickgwyer.com/shop/