『Insomnia and Sleep: Making Sense of It』のカバーアート

Insomnia and Sleep: Making Sense of It

Insomnia and Sleep: Making Sense of It

著者： Ava
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Poor sleepers who want science-backed sleep fixes without supplement hype or one-size-fits-all advice. Audio for this show is produced with AI assistance. Episodes are researched, scripted, and reviewed for accuracy before release. Topics include: Insomnia patterns, sleep hygiene that actually works, and CBT-I basics.

Become a supporter of this podcast: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support.© 2026 Let's Work This Sh*t Out 社会科学
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  • Understanding Insomnia: Sleep Bonus: Daytime Habits to Cut Night

    Understanding Insomnia: Sleep Bonus: Daytime Habits to Cut Night
    2026/07/31
    In this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, we unpack why the harder you chase sleep, the more it slips away. The nervous system stays on alert when worry turns rest into another task, as shown by Oxford research where focused efforts to fall asleep actually delayed it. We explore practical daytime and nighttime shifts that reduce background tension without promising instant fixes, helping the body receive clearer safety signals across the full 24 hours.

    Key takeaways include:
    - Set a consistent wind-down time, flip the clock face down, and opt for neutral reading instead of forcing sleep.
    - Spend ten afternoon minutes listing worries and labeling them as done or open to quiet the mind later.
    - Add short afternoon movement like walking or stretching to release energy without spiking alertness.
    - Notice worry thoughts without engaging, then delay them to a later list while anchoring in posture or breath checks.

    These steps train the system toward less vigilance, leading to shorter wakeful periods over time.

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    11 分
  • Insomnia and Sleep: Bonus Episode Breathing Count for Better Rest

    Insomnia and Sleep: Bonus Episode Breathing Count for Better Rest
    2026/07/31
    In this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, host Ava shares straightforward strategies for easing the racing thoughts that linger from work stress or family worries long after lights out. Discover how small, repeatable habits can signal your brain to slow down and replace the nightly battle with steadier rest.

    Key takeaways:
    - Start a one-hour wind-down cue by powering off screens and turning to a book or soft music to train calmer evenings.
    - Try a simple breathing count—in for four seconds, out for six—while lying in bed to steady your nervous system and crowd out worries.
    - Note what felt different the next morning in a quick log to spot helpful patterns without added pressure.
    - Practice the same short count during daytime tension to make the skill more automatic at bedtime.
    - Reach out to a sleep-knowledgeable doctor if patterns persist after steady effort.

    These practical moves build progress over nights, not instant fixes.
    https://www.spreaker.com/podca...

    If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    10 分
  • Build Healthier Sleep Boundaries for Chronic Insomnia Relief

    Build Healthier Sleep Boundaries for Chronic Insomnia Relief
    2026/07/17
    In this episode of Insomnia and Sleep: Let's Make Sense Of This Sht, we explore how building healthier boundaries serves as a practical tool for easing insomnia. Without clear limits around work, family demands, and personal time, your mind stays wired long after lights out. We break down small, testable changes—like enforcing a one-hour screen cutoff, declining late tasks, and protecting your bedroom as a no-worry zone—that signal to your brain the day has ended. These steps shrink the mental load that fuels restless nights and create space for genuine rest.

    Key takeaways include:
    - Establishing a firm stop time for emails and messages to prevent evening intrusions
    - Communicating limits without guilt or lengthy explanations
    - Recognizing how after-hours replies keep your mind in alert mode and disrupt sleep cycles
    - Starting with one boundary this week to notice reduced worry loops at bedtime

    Tune in for actionable skills that turn vague self-care into concrete habits.
    Support the show: https://www.spreaker.com/podca...

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
    💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...
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    29 分
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