Episodios

  • Stimulus Control: Reclaim Your Sleep

    Stimulus Control: Reclaim Your Sleep
    Feb 5 2026
    In this episode, we explore how Stimulus Control, a key tool in cognitive behavioral therapy for insomnia, can retrain your brain to associate your bed with sleep instead of wakefulness. We also discuss practical rules to implement this technique for better and more predictable sleep.Chapters00:00 Introduction to Stimulus Control01:29 Why Your Bed Keeps You Awake03:24 Rules for Stimulus Control08:10 Benefits of Stimulus Control
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    7 m
  • “My Brain Won’t Shut Off” — What’s Actually Happening

    “My Brain Won’t Shut Off” — What’s Actually Happening
    Jan 21 2026

    When your mind races at night, it’s not malfunctioning — it’s standing guard. This episode explains why your brain refuses to stand down, how worry and rumination evolved to protect you, and why nighttime thinking feels so intense. You’ll also learn why the fear of tomorrow keeps insomnia alive, and how a simple shift in mindset can begin calming your nervous system without forcing relaxation.
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    11 m
  • Sleep Restriction: Consolidate Your Sleep

    Sleep Restriction: Consolidate Your Sleep
    Feb 4 2026
    In this episode, we explore sleep restriction, a counterintuitive but effective technique for improving sleep quality even when you're exhausted. We explain how this method, which temporarily limits time in bed to match actual sleep time, helps to retrain your brain and increase sleep drive, ultimately leading to deeper and more reliable sleep.Chapters00:00 Introduction to Sleep Restriction00:44 Understanding Sleep Restriction03:49 How Sleep Restriction Works08:51 Guardrails and Benefits
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    8 m
  • Cognitive Restructuring for Insomnia

    Cognitive Restructuring for Insomnia
    Feb 3 2026
    In this episode, we explore cognitive restructuring, a powerful technique from cognitive behavioral therapy for insomnia, to understand how thoughts about sleep can fuel anxiety. We learn how to identify and challenge unhelpful thought patterns to improve sleep without resorting to forced positive thinking.Chapters00:00 Introduction to Cognitive Restructuring02:06 Understanding Sleep Thoughts03:46 Accuracy, Helpfulness, Completeness09:06 Practical Steps and Recap
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    9 m
  • Why CBT-I Outperforms Sleep Medications

    Why CBT-I Outperforms Sleep Medications
    Feb 2 2026
    In this episode, we explore why Cognitive Behavioral Therapy for Insomnia (CBTI) is considered the gold-standard treatment for chronic insomnia, consistently outperforming sleep medications in the long run. We also discuss how working harder at sleep can actually perpetuate insomnia and how CBTI addresses the root causes of sleep issues.Chapters00:00 Introduction to CBTI01:41 The Pitfalls of Sleep Medications03:32 How CBTI Works08:44 CBTI vs. Sleep Pills
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    7 m
  • Understanding Your Sleep Cycles After a Restless Night

    Understanding Your Sleep Cycles After a Restless Night
    Feb 1 2026
    In this episode, we explore the different stages of sleep and how your body naturally prioritizes restorative sleep even after a bad night. You will learn why one restless night doesn't ruin your ability to recover and how trusting your body's innate sleep system is key to better rest.Chapters00:00 Introduction to Sleep Challenges01:14 Understanding Sleep Stages03:38 The Science of Sleep Rebound06:01 Practical Sleep Advice
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    8 m
  • Shattering The 8-Hour Sleep Rule

    Shattering The 8-Hour Sleep Rule
    Jan 31 2026
    In this episode, we challenge the pervasive belief that everyone needs exactly eight hours of sleep, explaining why this rigid expectation often leads to anxiety and worsens insomnia. We also explore common sleep misconceptions, revealing how a flexible perspective and understanding of natural sleep patterns can significantly improve your nights.Chapters00:00 The 8-Hour Sleep Myth02:58 Sleep Efficiency vs. Time in Bed06:49 Normal Night Awakenings & Fatigue10:12 One Bad Night Doesn't Ruin Everything
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    9 m
  • Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous

    Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous
    Jan 30 2026
    In this episode, we explore why your mind races at night, making sleep feel impossible, and learn how hyperarousal, a natural protective response, makes your insomnia feel so stubborn. We also discover practical strategies to retrain your brain to associate bedtime with safety, leading to restful sleep.Chapters00:00 Introduction to Hyperarousal02:00 Understanding Hyperarousal05:37 Breaking the Insomnia Loop08:50 Practical Strategies for Sleep
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    9 m