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Overcoming Insomnia: CBT-I Tools to Calm Your Mind and Sleep Naturally

Overcoming Insomnia: CBT-I Tools to Calm Your Mind and Sleep Naturally

By: Nathan Pali
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About this listen

Overcoming Insomnia is a practical, science-based podcast for people who are exhausted, frustrated, and tired of trying harder to sleep.

Using proven CBT-I (Cognitive Behavioral Therapy for Insomnia) principles—along with modern neuroscience and insights inspired by Say Goodnight to Insomnia—this show helps you understand why you can’t sleep and how to retrain your nervous system to rest naturally.

We break down: • Why insomnia is a conditioned stress response, not a sleep defect • How the “tired but wired” cycle forms—and how to interrupt it • Why forcing sleep makes insomnia worse • How to calm sleep anxiety without medication • Simple, realistic CBT-I tools you can use tonight

If your mind races at night, your body feels on edge, or sleep has become something you fear instead of enjoy, this podcast will help you stop fighting your brain—and finally sleep again.

This podcast is for educational purposes only and is not a substitute for medical or mental health advice.

© 2026 Overcoming Insomnia All rights reserved. Hygiene & Healthy Living
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
  • Why You Can’t Sleep at 3 A.M.: Insomnia, Hyperarousal, and the Tired-But-Wired Brain (Why insomnia is a nervous system issue — not a sleep failure)

    Why You Can’t Sleep at 3 A.M.: Insomnia, Hyperarousal, and the Tired-But-Wired Brain (Why insomnia is a nervous system issue — not a sleep failure)
    Jan 13 2026

    It’s 3:14 a.m. Your body is exhausted — but your mind won’t slow down.

    In this foundational episode of Overcoming Insomnia, we explore why waking up in the middle of the night doesn’t mean something is wrong with you — and why insomnia is not a sleep ability problem, but a nervous system hyperarousal problem.

    Using CBT-I principles and modern neuroscience, you’ll learn:

    • Why insomnia is driven by fight-or-flight, not lack of sleep skill
    • Why “trying harder” to sleep backfires
    • How fear of not sleeping keeps the cycle alive
    • Why your brain is actually trying to protect you
    • How safety — not effort — is what allows sleep to return

    You’ll also hear practical, gentle experiments you can try this week to reduce nighttime anxiety, stop clock-watching, and retrain your brain to associate the bed with calm instead of pressure.

    If you’ve ever thought, “My brain won’t shut off,” this episode will help you understand what’s really happening — and why that understanding is the first step toward sleeping again.

    This podcast is for educational purposes only and is not a substitute for medical or mental health advice.
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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
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