Episodes

  • When Insomnia Recovery Makes Sleep Worse

    When Insomnia Recovery Makes Sleep Worse
    Feb 15 2026
    In this episode, we explore the phenomenon of 'extinction bursts' in insomnia recovery, where sleep temporarily worsens before getting better, and how these setbacks are often signs of progress. We also discuss navigating plateaus and maintaining consistency to achieve lasting improvement in your sleep.Chapters00:00 Insomnia Recovery Challenges00:48 Understanding Extinction Bursts06:33 Navigating Plateaus10:05 Tips for Consistency
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    10 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
  • Breaking the Cycle of Sleep Performance Anxiety

    Breaking the Cycle of Sleep Performance Anxiety
    Feb 14 2026
    In this episode, we explore why a single bad night's sleep doesn't dictate your entire day and how the belief that you 'can't cope' perpetuates insomnia. We also discuss practical strategies to overcome sleep performance anxiety and transform your relationship with sleep.Chapters00:00 The Dread of a Bad Night00:44 You Function Better Than You Think03:51 Sleep Performance Anxiety10:11 Practical Tips to Break the Cycle
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    9 mins
  • Naps Don't Fix Bad Sleep

    Naps Don't Fix Bad Sleep
    Feb 13 2026
    In this episode, we explore why naps and sleeping in often worsen insomnia and how your circadian rhythm truly operates. We also discuss why tired days are an essential part of the healing process for improving your sleep.Chapters00:00 Naps and Sleeping in Backfire02:07 Sleep Drive and Circadian Rhythm05:03 The Myth of Catch-Up Sleep07:24 Tired Days Are Healing
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    8 mins
  • Stop Fighting Your Mind and Sleep

    Stop Fighting Your Mind and Sleep
    Feb 12 2026
    In this episode, we explore how fighting your thoughts makes insomnia worse and differentiate between suppressing thoughts and allowing them. We also discuss how the cognitive behavioral therapy tool, paradoxical intention, can help improve sleep.Chapters00:00 Mind in Overdrive02:38 Quiet Mind Not Required04:50 Suppression vs. Allowance07:05 Paradoxical Intention
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    9 mins
  • Screens at Night: Dopamine vs. Blue Light

    Screens at Night: Dopamine vs. Blue Light
    Feb 11 2026
    In this episode, we explore why screens disrupt sleep by discussing the roles of blue light and dopamine. We also discover strategies to manage evening screen use effectively without completely eliminating technology.Chapters00:00 Screens and Sleep: Beyond Blue Light00:18 Dopamine's Role in Sleep Disruption05:00 Practical Screen Management11:51 Recap: Dopamine and Gentle Support
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    8 mins
  • Exercise & Sleep: A Nuanced Guide

    Exercise & Sleep: A Nuanced Guide
    Feb 10 2026
    In this episode, we explore the truth about how exercise impacts sleep, distinguishing between common myths and what actually helps. We cover how much, when, and what kind of movement supports better sleep, emphasizing consistency and individual responses over rigid rules.Chapters00:00 Introduction to Exercise & Sleep03:18 Does Exercise Help Sleep?04:32 How Much & When to Exercise07:07 Type of Exercise & Fear
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    8 mins
  • Food & Sleep: What Actually Matters?

    Food & Sleep: What Actually Matters?
    Feb 9 2026
    In this episode, we explore the often-misleading advice surrounding food, drink, and sleep, examining how caffeine, alcohol, and meal timing truly influence your rest. We discuss how to identify your personal sensitivities and stop allowing food choices to become a source of bedtime anxiety.Chapters00:00 Food & Sleep Myths01:35 Caffeine's Real Impact04:50 Alcohol & Sleep06:33 Meal Timing & Anxiety
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    8 mins