Heather Darwall-Smith Psychotherapist

10/07/2025

If ever there were a pertinent time to talk about the concept that is my book, How To Be Awake So You Can Sleep Through The Night, it’s when the UK hits a heatwave.
Think daytime prep so the night feels like a cool retreat:

During daylight hours, curtains closed, Black-out blinds down, gadgets off, windows shut until the outside air dips, then let a fan (plus a frozen bottle in front) keep the breeze rolling.

Trade heavy duvets for cotton or linen sheets, and pull on light PJs that wick sweat. A lukewarm shower an hour before bed helps your body temperature sink, while regular sips of water all afternoon keep dehydration – and 3 a.m. wake-ups – at bay.

On meds such as diuretics, beta-blockers or certain antidepressants? Living with heart disease or diabetes? You’ll overheat faster, so store tablets below 25 °C and keep a glass of water within reach.

A few restless nights are normal in a hot spell; once the mercury falls, your sleep will too. This WILL pass.

And if in doubt have a cup of tea.

Until then, daytime prep is your best friend for a cooler, calmer lights-out.

01/07/2025

So proud as an author to be invited to this fabulous night at the annual party at the where I bumped into the always epic Queenager and my amazing agent Jane Missed out on the paddling in the pool!

17/06/2025

I’ve wrestled with this one myself.
On one hand, I always recommend wearing an eye mask to protect sleep - especially if you’re sensitive to early morning light, or live somewhere with light pollution. But then there’s the equally strong advice to wake up to light to reset your circadian rhythm.
So which is it? Total darkness or bright light?
The truth is, it’s both - but it depends when.
Sleep thrives in darkness. Wakefulness needs light.
And it’s the transition that matters most.
This carousel breaks it down: how to use both an eye mask and morning light in a way that supports your body clock, protects your sleep, and reduces that horrible groggy feeling.
Let me know if you’ve felt confused by this too - or if using a sunrise alarm or eye mask has helped you.

16/06/2025

Normally my posts are a little more serious but I am always amused by the British approach to weather. Especially as I am one of those who struggles with the heat.
Brits when it’s -2°C: ‘This is fine, just layer up!’
Brits when it’s +23°C: ‘THE WORLD IS ENDING AND MY HOUSE IS A GREENHOUSE.’
Our insulation is useless, our fans are decorative, and our sanity will be tested. Remember EVERYONE’S SLEEP WILL BE HAYWIRE THIS WEEK.
How are you planning to manage the incoming heatwave? 😅
Pray for us (or just send ice). ❄️ More serious posts incoming!

15/06/2025

💤 “Struggling to sleep?

Sometimes, acceptance is the key.
You can’t always force sleep - and fighting it often makes it worse. Instead of stressing over what you can’t control, try shifting your focus to what you can:

✨ Radical acceptance (this won’t last forever)
✨ Gentle redirection (rest is still healing, even if it’s not sleep)
✨ Self-compassion (your brain is doing its best)

Change won’t happen overnight - because your brain is used to the struggle. But small shifts in mindset can lead to big relief.

💬 How do you cope when sleep feels impossible?

Drop your tips below! ⬇️

05/06/2025

Think before you drink to sleep…

04/06/2025

A quiet, calm, and cool room that you only use for sleep is ideal but is also a privilege - but what if your bed is also your workspace, recovery space, and everything in between?

For those living with chronic illness or limited accommodation, the usual sleep advice often doesn’t fit. Spending more time in bed out of necessity can lead to fragmented sleep - napping in and out across the day means less restorative rest at night.

It’s not about “doing it wrong.” It’s about recognising the reality.

If you’re navigating this, focus on gentle cues: dim lights in the evening, moments of calm before bed, and keeping your sleep space as peaceful as possible - even if you live in it 24/7.

There’s no one-size-fits-all. Just small, caring steps toward better rest.

04/06/2025

You’d get a broken leg checked.
So why ignore gasping, choking, or waking up exhausted?

Undiagnosed sleep apnea is linked to high blood pressure, heart disease, and serious fatigue - but many people brush it off as “just snoring” or “being a bad sleeper.”
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Getting tested can feel scary - but it’s not a label, it’s a lifeline.
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Diagnosis opens the door to treatment, better sleep, and even more energy than you remember having.
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Sleep doesn’t have to be a fight.
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03/06/2025

Every night your brain slips into its own workshop, replaying the day and gently soldering the connections you’re practising. That quiet editing process is called neuroplasticity – our built-in proof that nothing about us is set in stone. Deep, regular sleep gives this overnight crew the time and energy to weave new pathways, trim the ones that no longer help and ready you for tomorrow’s challenges. So if change feels slow, remember: each restful night is another chance for your brain to heal, learn and grow – no heroic effort required, just compassion and consistency.

02/06/2025

29/05/2025

This ear-worm has been haunting me for a couple of days but what a beautiful ear-worm to be haunted by!
“Let It Be” was written by Paul McCartney (not John Lennon, though it’s often misattributed to him) in 1968, and officially released by The Beatles in March 1970 as both a single and the title track of their final studio album, Let It Be.
It’s become one of The Beatles’ most iconic songs, often used as a message of acceptance, comfort, and surrender – which is why it pairs so beautifully with themes of sleep, emotional regulation, and letting go.

Its easier said than done and takes practice but it can be done and at least you can trust that one the roles of sleep is sort stuff out :-)

22/05/2025

Yesterday I was standing in the post office, waiting in the queue, when I caught myself staring at the wall of newspaper headlines. You know the ones — big fonts, big outrage, big emotions. And I felt this sudden wave of despair.
What happened to truth?
Not just the facts — but the kind of truth that helps us feel steady. That helps us trust what we’re seeing, hearing, and feeling. These days, headlines are written to grab attention, stir things up, and drive clicks. Outrage sells. Algorithms reward it. But at what cost?
As a psychotherapist, and as someone with ADHD and dyslexia who knows what it’s like to experience the world a bit differently, I can’t help but think about what this constant distortion does to us. Our nervous systems aren’t built for this level of noise, uncertainty, and “us vs them” messaging. It’s dysregulating. And it makes it harder to stay connected — to ourselves, and each other.
In therapy, we talk about your truth and my truth — and hold space for both. Out in the world, that kind of space is shrinking. And I think we need to fight to keep it.
Anyone else feeling this too?