Click to Text Thoughts on Today's Episode

If you've ever stared at the ceiling at 3 AM wondering why your brain won't shut off, this episode is for you. Therapist and sleep specialist Kathleen Saucier joins the Graced Health Podcast to break down CBTI — the evidence-based method that outperforms sleep medication and is recommended as a frontline treatment even for sleep apnea. From why lying in bed too long is actually making things worse, to the simple cognitive shift that can rewire how your brain approaches sleep, Kathleen makes the science approachable and the solutions actionable. If you've accepted poor sleep as just part of life — especially through the hormonal changes of midlife — this conversation might change everything.

Kathleen is a licensed therapist with over 30 years of experience in community mental health, trauma, domestic violence, military and first responder support, and substance use treatment. She is also trained in equine-assisted therapy and CBTI, and completed her CBTI certification at the University of Pennsylvania under Dr. Perlis, one of the leading experts in the field. Kathleen currently practices via MD Live and Amwell and is licensed in Connecticut, Florida, Washington, and Oregon.

Main Points Discussed:

• What is CBTI?
• The Three Types of Insomnia
• Stimulus Control
• Sleep Restriction & Sleep Compression
• The "Swiss Cheese Sleep" Problem
• The Cognitive Piece: What Are You Telling Yourself?
• Relaxation Strategies
• Sleep Hygiene
• Hot Flashes & Menopause
• Do You Need a Therapist?

Connect with Kathleen

MD Live

Amwell

Links Mentioned

CBT-i Coach App

Mindfulness Coach App

Insomnia Coach App

Episodes Mentioned

Meditation Myths Busted: A Guide to Everyday Mindfulness with Ann Swanson

My latest recommended ways to nourish and move your body, mind and spirit: Nourished Notes Bi-Weekly Newsletter

30+ Non-Gym Ways to Improve Your Health (free download)

Connect with Amy:
GracedHealth.com
Instagram: @GracedHealth
YouTube: @AmyConnell