中文 | English

SSLD: Approach to Sleeping Well



Content: Factors of Sleeping | Program Characteristics | Self Efficacy | Program Components


Human Behavior and the Environment

Human behavior diagram

Factors of Sleeping


Our sleep pattern is affected by processes in all the six domains:

  1. Environmental
    • - Chemical substance affecting sleep: stimulant (caffeine), medication, hypnotic substance in food (e.g., tryptophan)
    • - Physical source of discomfort (hard rigid mattress),
    • - Distraction (noise, light, snoring partner),
    • - Social reality: Interpersonal relationships, work related demands (e.g., shift duty, overtime)

  2. Biological program
    • - Neurophysiology
    • - Stages of sleep
    • - Medical condition, pain, postpartum hormonal changes
    • - Genetic pre-disposition
    • - Bio-rhythm
    • - Muscle tension
    • - Shallow breathing

  3. Motivation
    • - Achievement drive (e.g., need high energy and performance)
    • - Mastery and control over self, or social and interpersonal reality (e.g., relationships)
    • - Unmet needs (e.g., sex, intimacy)

  4. Cognitive
    • - Negative automatic thoughts, negative sleep thoughts
    • - Rigid expectation increasing anxiety and sense of failure/defeat (e.g., 8 hours myth)
    • - Self blaming, self degradation: Other people can do it, only I can't
    • - Negative extension, exaggeration: If I can't sleep, my health will deteriorate
    • - Cannot make sense: Why can't I sleep? Have I done something wrong? What's wrong with me?
    • - Absolute, all-or-nothing dichotomies
    • - Defeatism
    • - Religion, faith, philosophy of life

  5. Emotional
    • - Fear
    • - Anxiety
    • - Guilt, shame
    • - Anger, frustration, agitation

  6. Behaviour
    • - Fighting, forcing
    • - Agonizing
    • - Multiple attempts at ineffective strategies (restless rolling and tossing)

Back to the top

Program Characteristics


  1. Based on SSLD principles, the intervention program will address factors and processes affecting sleep quality of the participants in all the domains of environment (social and physical), body and biological program, motivation, cognition, affect and emotion, and behabior.

  2. Multiple contingency thinking: Not a standard method for everyone; each person will develop his or her own strategy to sleep well.

  3. Many components of the program (e.g., relaxation and breathing, how to modify cognitive processes) will allow for individual differences, embracing the principle of equifinality.

  4. Many of the current thinking and behaviours that interferes with quality sleep are motivated. It's important to recognize those needs/drives; and to address them within the parameters of the program.

  5. Participants are going to learn and develop new strategies that will help to create more favourable conditions for sleeping well.

Back to the top

Self Efficacy


Self-efficacy is a key concept in social cognitive theory, one of the conceptual building blocks of SSLD. Self efficacy is understood as beliefs in one's capability to organize and execute the courses of action required to manage prospective situations (Bandura, 1977b, p. 2). In everyday language, we may be referring to similar concepts such as self-confidence and self-sufficiency. The major idea is that we believe in our ability to manage situations in life. This entails the ability to accurate assess the situation, establishing a sense of purpose and direction, developing appropriate strategies and mastering relevant skills to achieve our goals in these situations.


Self Efficacy


  • Belief in one's ability to deal effectively with situations in life effectively - in that we are able to attain our desired outcome or goals in those situations.
  • Confidence or proficiency in the necessary interpersonal or social skills (specific courses of action) and knowledge of how they can be organized (strategies) to deal with the situation effectively.

Back to the top

Program Components


Two weekly meetings with one focusing on Body Work and sharing and support, the other focusing on cognitive and behavioural strategies.

Back to the top