Sleep Therapy Services in Perth
Sleep difficulties can affect concentration, energy, mood, relationships and your ability to manage everyday responsibilities.
Bilingual Psychology provides psychological support for sleep difficulties in Perth with registered psychologist Lin Tan.
Psychological therapy may be appropriate when difficulties sleeping are connected with stress, anxiety, unhelpful sleep-related habits or patterns of thinking that make it difficult to switch off.
Appointments are available from our Willetton, Perth practice in English, Mandarin and Cantonese.
Sleep difficulties can also have physical or medical causes. Psychological support does not replace appropriate medical assessment, particularly when sleep problems are persistent, severe or accompanied by other symptoms.
Contact Bilingual Psychology to discuss psychological support for sleep difficulties.
What Are Sleep Difficulties?
Sleep difficulties can take different forms.
You may experience:
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Difficulty falling asleep
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Waking frequently during the night
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Difficulty returning to sleep
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Waking earlier than intended
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Feeling unrefreshed after sleeping
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Worrying about whether you will sleep
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Difficulty switching your mind off at night
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Irregular sleep routines
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Tiredness during the day
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Difficulty concentrating
Occasional poor sleep is common.
However, persistent sleep difficulties can begin affecting physical and psychological wellbeing and may warrant professional assessment.
What Is Insomnia?
Insomnia is a sleep disorder involving difficulty falling asleep, staying asleep or waking too early.
It can be short term, such as during a particularly stressful period, or it may continue for longer.
People experiencing insomnia may also notice difficulties during the day, such as:
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Fatigue
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Reduced concentration
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Memory difficulties
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Irritability
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Changes in mood
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Worry about sleep
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Difficulty completing normal activities
Insomnia can have several contributing factors, so appropriate assessment is important.
Why Can't I Sleep Even When I'm Tired?
Feeling physically tired does not always mean that sleep happens easily.
You may be exhausted but still notice thoughts such as:
“I have so much to do tomorrow.”
“Why am I still awake?”
“If I don't sleep now, tomorrow will be terrible.”
“I need eight hours or I won't function.”
The more pressure someone places on themselves to sleep, the more alert or frustrated they may become.
Stress, anxiety, habits, physical conditions, medications and environmental factors can also affect sleep.
What Can Cause Sleep Problems?
Sleep difficulties can have many possible causes.
These may include:
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Stress
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Anxiety
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Depression
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Major life changes
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Work pressures
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Relationship difficulties
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Irregular schedules
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Shift work
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Poor sleep habits
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Physical health conditions
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Pain
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Hormonal changes
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Medicines
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Alcohol or caffeine
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Other sleep disorders
This is why persistent sleep difficulties should not automatically be assumed to be psychological.
When Should I Speak With a Doctor About Sleep?
It is a good idea to speak with a GP if sleep difficulties are persistent or significantly affecting how you function during the day.
Medical assessment is particularly important if you experience symptoms such as:
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Loud snoring
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Gasping or choking during sleep
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Significant daytime sleepiness
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Unusual movements during sleep
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Persistent pain
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Unexplained physical symptoms
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Sleep problems associated with medication
A doctor can consider whether further medical assessment or referral to a sleep specialist is appropriate.
What Is Depression Counselling?
Depression counselling provides an opportunity to discuss low mood and related difficulties with a mental health professional.
Rather than assuming that everyone's experience of depression is the same, psychological therapy considers your individual symptoms, circumstances and goals.
Sessions may involve exploring:
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How depression is affecting your everyday life
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Thoughts associated with low mood
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Changes in behaviour and routine
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Relationships
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Sources of stress
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Emotional experiences
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Avoidance or withdrawal
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Activities that have become difficult
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Relevant life experiences
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Strategies for responding to current difficulties
The approach used will depend on your individual circumstances and clinical needs.
How Can a Psychologist Help With Sleep Problems?
Psychological therapy may be useful where thoughts, behaviours, emotional distress or stress are contributing to sleep difficulties.
Depending on your circumstances, therapy may involve:
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Understanding your sleep pattern
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Identifying behaviours that affect sleep
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Exploring sleep-related worry
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Managing stress
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Addressing anxiety
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Establishing more consistent routines
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Reducing unhelpful habits around bedtime
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Exploring beliefs about sleep
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Developing relaxation strategies
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Learning psychological approaches used for insomnia
The exact approach should depend on your individual circumstances.
What Is CBT for Insomnia?
Cognitive Behavioural Therapy for Insomnia, commonly called CBT-I, is a psychological approach specifically used for persistent insomnia.
It focuses on thoughts and behaviours that may contribute to ongoing sleep difficulties.
CBT-I may include strategies relating to:
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Sleep routines
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Stimulus control
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Time spent in bed
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Sleep-related thoughts
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Relaxation
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Sleep habits
Healthdirect identifies CBT as an important psychological treatment for insomnia and notes that psychologists may provide this type of support.
Whether CBT-I or particular components of it are appropriate should be determined according to your individual circumstances and clinician's training.
What Is Stimulus Control?
Stimulus control is a behavioural strategy sometimes used as part of treatment for insomnia.
It aims to strengthen the relationship between bed and sleep.
People experiencing long-term sleep difficulties can sometimes begin associating bed with:
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Worry
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Frustration
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Checking the time
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Using their phone
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Working
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Trying very hard to sleep
Stimulus-control strategies may involve changing these patterns.
Any structured insomnia intervention should be discussed with an appropriately qualified healthcare professional.
What Is Sleep Restriction Therapy?
Sleep restriction is another behavioural component sometimes used within CBT for insomnia.
Despite its name, it does not mean deliberately depriving yourself of sleep indefinitely.
It involves carefully adjusting time spent in bed according to actual sleep patterns and gradually modifying the schedule.
Because it can temporarily increase tiredness and may not be appropriate for everyone, sleep restriction should be undertaken with appropriate professional guidance.
What Is Sleep Hygiene?
Sleep hygiene refers to habits and environmental factors that can support healthy sleep.
These may include:
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Keeping reasonably consistent sleep and wake times
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Creating a comfortable sleep environment
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Reducing stimulating activities close to bedtime
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Considering caffeine timing
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Limiting excessive screen use before bed
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Developing a wind-down routine
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Avoiding spending excessive waking time in bed
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Considering how alcohol affects sleep
Sleep hygiene can be helpful, but persistent insomnia is not always caused simply by poor habits.
Someone can have excellent sleep hygiene and still experience insomnia.
Anxiety and Sleep
Anxiety can affect sleep in several ways.
You may experience:
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Racing thoughts
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Physical tension
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Difficulty relaxing
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Worry about future events
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Waking during the night and immediately beginning to worry
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Fear that poor sleep will affect the next day
Poor sleep can then make anxiety more difficult to manage, creating a reinforcing cycle.
Where anxiety is a significant part of the problem, psychological support may address both sleep and anxiety concerns.
Stress and Sleep
Stress is another common reason people find it difficult to switch off.
Work deadlines, family responsibilities, financial pressures and major life changes can remain mentally active long after the day has ended.
You may physically be in bed while mentally continuing the day's responsibilities.
Psychological therapy can explore both the stressors themselves and the patterns that make it difficult to disengage from them.
Depression and Sleep
Depression can also be associated with changes in sleep.
Some people experience difficulty falling or staying asleep.
Others may sleep for longer than usual while still feeling tired.
Sleep difficulties alone do not mean someone has depression.
However, if changes in sleep occur alongside persistent low mood, loss of interest, hopelessness or significant changes in everyday functioning, psychological assessment may be appropriate.
Sleep and Fatigue Are Not the Same Thing
Sleepiness and fatigue can overlap, but they are not identical.
Someone who is sleepy may feel a strong tendency to fall asleep.
Fatigue can involve physical or mental exhaustion even when a person does not feel sleepy.
Persistent fatigue can have many possible causes, including medical conditions.
If you are experiencing significant or unexplained fatigue, appropriate medical assessment is important.
Mindfulness and Sleep
Mindfulness or relaxation-based approaches may sometimes be used to help people notice thoughts and physical tension without becoming increasingly caught up in them.
For example, a mindfulness exercise may involve gently directing attention towards breathing or physical sensations.
The aim is not to force yourself to fall asleep.
Trying too hard to create a particular sleep outcome can sometimes increase frustration.
Should I Use My Phone in Bed?
Phones can affect sleep in several ways.
The issue is not only screen light.
Using your phone can also keep your mind engaged through:
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Social media
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Work messages
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News
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Videos
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Games
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Email
For someone already having difficulty switching off, this can make it harder to develop a clear distinction between waking activity and sleep.
Changes to technology use may form part of broader sleep-support strategies.
Should I Stay in Bed When I Can't Sleep?
People experiencing long periods awake in bed can sometimes begin associating the bed itself with frustration and wakefulness.
Some insomnia approaches therefore recommend temporarily leaving the bed when unable to sleep and returning when sleepy.
However, individual circumstances differ.
If you have persistent insomnia, structured strategies should ideally be discussed with an appropriate health professional rather than applied rigidly without assessment.
Does Alcohol Help You Sleep?
Alcohol can make some people feel sleepy initially, but this does not necessarily mean it improves overall sleep quality.
Alcohol can disrupt sleep later in the night and may contribute to fragmented sleep.
If alcohol use is affecting your sleep or wellbeing, discuss this with an appropriate healthcare professional.
What Happens During Psychological Support for Sleep Difficulties?
01
Understanding Your Sleep
Your psychologist may ask about your sleep patterns, routines and what happens before, during and after periods of poor sleep.
02
Identifying Contributing Factors
This might include stress, anxiety, routines, behaviour, sleep-related thoughts or other psychological factors.
03
Establishing Goals
You can discuss what you would like to improve and what realistic sleep-related goals might look like.
04
Introducing Appropriate Strategies
Depending on your circumstances, this may involve behavioural strategies, CBT principles, relaxation, mindfulness or addressing related psychological concerns.
05
Reviewing Patterns
Your sleep and psychological wellbeing can be reviewed over time and strategies adjusted where appropriate.
Should I Keep a Sleep Diary?
A sleep diary can sometimes help identify patterns.
You might record:
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When you went to bed
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Approximately when you fell asleep
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Night-time waking
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When you woke in the morning
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When you got out of bed
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Daytime naps
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Caffeine or alcohol
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Relevant stress or circumstances
The goal is not to monitor sleep obsessively.
Instead, a diary can provide useful information for discussion with a GP, psychologist or sleep professional.
Sleep Support in English, Mandarin and Cantonese
Bilingual Psychology provides psychological services in:
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English
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Mandarin
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Cantonese
This may be helpful when discussing stress, family circumstances, cultural expectations or other experiences that are contributing to sleep concerns.
Sleep Psychology Support in Willetton, Perth
Bilingual Psychology provides psychological services from Willetton, Western Australia.
Services are provided by registered psychologist Lin Tan.
Where appropriate, psychological support may address thoughts, behaviours, stress or emotional concerns that contribute to sleep difficulties.
Do I Need a GP Referral?
You can contact Bilingual Psychology directly to enquire about psychological services.
However, ongoing or unexplained sleep difficulties should also be discussed with a GP, particularly where another sleep disorder or physical condition may be involved.
If you are seeking Medicare rebates for eligible psychological services, speak with your GP and Bilingual Psychology about current eligibility and referral requirements.
Book Psychological Support for Sleep Difficulties in Perth
If sleep difficulties are becoming connected with stress, anxiety, worry or unhelpful patterns around sleep, psychological support may be worth considering.
Bilingual Psychology provides psychological services from Willetton, Perth, with appointments available in English, Mandarin and Cantonese.
Contact Bilingual Psychology to discuss psychological support for sleep difficulties and appointment availability.
Frequently Asked Questions
What is sleep therapy?
Sleep therapy is a broad term that may refer to psychological or behavioural approaches used to address sleep difficulties.
The appropriate treatment depends on the cause of the sleep problem.
Can a psychologist help with insomnia?
Psychologists can provide psychological approaches used for insomnia, including CBT-based strategies, where these are appropriate to the individual.
Medical assessment may also be required to rule out other causes of sleep difficulties.
What is CBT-I?
CBT-I stands for Cognitive Behavioural Therapy for Insomnia.
It focuses on thoughts, behaviours and routines associated with ongoing insomnia and can include strategies such as stimulus control and carefully managed changes to time spent in bed.
Is CBT-I the same as normal CBT?
CBT-I applies cognitive and behavioural principles specifically to insomnia and sleep-related patterns.
General CBT may address a broader range of psychological concerns such as anxiety, depression and stress.
Why can't I sleep even though I'm tired?
Difficulty sleeping despite feeling tired can occur for many reasons, including stress, anxiety, sleep habits, medical conditions, medications and other sleep disorders.
Persistent difficulties should be appropriately assessed.
Can anxiety cause sleep problems?
Anxiety can contribute to difficulty falling asleep, waking during the night, physical tension and persistent worry at bedtime.
Other causes should also be considered where appropriate.
Can stress affect sleep?
Yes. Stress can make it difficult to mentally and physically disengage from everyday pressures at bedtime.
Persistent sleep problems may have additional causes.
Can mindfulness help with sleep?
Mindfulness or relaxation techniques may form part of psychological support for some people.
Mindfulness should not be presented as a guaranteed solution to insomnia.
Is sleep hygiene enough to treat insomnia?
Not always.
Sleep hygiene can support healthy sleep, but persistent insomnia may require more structured treatment such as CBT-I or assessment of underlying medical or psychological factors.
Should I see a doctor about my sleep problems?
Speak with a doctor if sleep problems are ongoing, significantly affecting daytime functioning or occur alongside symptoms suggesting another medical or sleep disorder.
Do I need sleeping tablets for insomnia?
Not necessarily.
Treatment depends on the individual's circumstances. Psychological approaches such as CBT are recognised treatment options for insomnia.
Medication decisions should be discussed with a medical practitioner.
Is sleep support available in Mandarin and Cantonese?
Yes. Bilingual Psychology provides psychological services in English, Mandarin and Cantonese.
Where can I access psychological support for sleep problems in Perth?
Bilingual Psychology provides psychological services from Willetton, Western Australia, with services provided by registered psychologist Lin Tan.