エピソード

  • “My Brain Won’t Shut Off” — What’s Actually Happening

    “My Brain Won’t Shut Off” — What’s Actually Happening
    2026/01/21

    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 分
  • Dealing with Insomnia Relapses

    Dealing with Insomnia Relapses
    2026/02/18
    In this episode, we explore how to effectively navigate insomnia flare-ups after recovery and differentiate between a temporary blip and a full relapse. We discuss actionable strategies to shorten episodes of insomnia by focusing on your response rather than the initial panic.Chapters00:58 Flare-Up vs. Relapse04:48 Responding to Flare-Ups06:44 Normalizing Fear
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    8 分
  • Why You Can't Sleep While Traveling

    Why You Can't Sleep While Traveling
    2026/02/17
    In this episode, we explore why travel often disrupts sleep, even for those who usually sleep well, differentiating between travel without and with time zone changes. We also discuss practical strategies and a mindset shift to navigate challenging nights on the road without triggering anxiety or an insomnia relapse.Chapters00:00 Travel Disrupts Sleep01:50 Travel Without Time Zones04:46 Jet Lag & Circadian Misalignment06:38 Tips for Travel Sleep
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    9 分
  • Sleeping Without Rules After Insomnia Recovery

    Sleeping Without Rules After Insomnia Recovery
    2026/02/16
    In this episode, we explore the paradox of moving from strict sleep protocols to trusting your body's natural rhythms after recovering from insomnia. We discuss how to transition from a structured sleep plan back to intuition, emphasizing that the tools for recovery are temporary training wheels, not lifelong rules, and how fear can fuel insomnia.Chapters00:00 Introduction to Sleep Without Rules00:00 The Paradox of Recovery Tools05:28 Transitioning to Trust and Flexibility08:02 Rebuilding Sleep Intuition
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    8 分
  • When Insomnia Recovery Makes Sleep Worse

    When Insomnia Recovery Makes Sleep Worse
    2026/02/15
    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 分
  • Breaking the Cycle of Sleep Performance Anxiety

    Breaking the Cycle of Sleep Performance Anxiety
    2026/02/14
    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 分
  • Naps Don't Fix Bad Sleep

    Naps Don't Fix Bad Sleep
    2026/02/13
    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 分
  • Stop Fighting Your Mind and Sleep

    Stop Fighting Your Mind and Sleep
    2026/02/12
    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 分