Episodes

  • 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 mins
  • 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 mins
  • Insomnia Is a Nervous System Problem (Not a Sleep Problem)

    Insomnia Is a Nervous System Problem (Not a Sleep Problem)
    Jan 20 2026

    What if nothing is wrong with your sleep system at all? In this episode, you’ll learn why people with insomnia still sleep sometimes, what that reveals about your brain’s ability to rest, and how hyperarousal blocks sleep even when your body is exhausted. We’ll walk through the “smoke alarm” model of insomnia, explain why the bed becomes a trigger, and show you how to begin retraining your brain to feel safe at night again.
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    11 mins
  • 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 mins
  • 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 mins
  • 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 mins
  • 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 mins
  • Insomnia Labels: Maps Not Destiny

    Insomnia Labels: Maps Not Destiny
    Jan 29 2026
    In this episode, we explore the common types of insomnia and discuss how labels can be both helpful and misleading. We focus on using these labels as strategic tools to understand sleep patterns rather than permanent declarations of one's condition.Chapters00:00 Insomnia Labels00:30 Why Insomnia Happens03:35 Emily's Experience05:03 Insomnia Patterns vs. Causes07:24 Acute vs. Chronic Insomnia09:55 Psychophysiological Insomnia10:34 Using Labels Effectively13:21 Focus on the System
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    10 mins