エピソード

  • Why CBT-I Outperforms Sleep Medications

    Why CBT-I Outperforms Sleep Medications
    2026/02/02
    In this episode, we explore why Cognitive Behavioral Therapy for Insomnia (CBTI) is considered the gold-standard treatment for chronic insomnia, consistently outperforming sleep medications in the long run. We also discuss how working harder at sleep can actually perpetuate insomnia and how CBTI addresses the root causes of sleep issues.Chapters00:00 Introduction to CBTI01:41 The Pitfalls of Sleep Medications03:32 How CBTI Works08:44 CBTI vs. Sleep Pills
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    7 分
  • Understanding Your Sleep Cycles After a Restless Night

    Understanding Your Sleep Cycles After a Restless Night
    2026/02/01
    In this episode, we explore the different stages of sleep and how your body naturally prioritizes restorative sleep even after a bad night. You will learn why one restless night doesn't ruin your ability to recover and how trusting your body's innate sleep system is key to better rest.Chapters00:00 Introduction to Sleep Challenges01:14 Understanding Sleep Stages03:38 The Science of Sleep Rebound06:01 Practical Sleep Advice
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    8 分
  • Shattering The 8-Hour Sleep Rule

    Shattering The 8-Hour Sleep Rule
    2026/01/31
    In this episode, we challenge the pervasive belief that everyone needs exactly eight hours of sleep, explaining why this rigid expectation often leads to anxiety and worsens insomnia. We also explore common sleep misconceptions, revealing how a flexible perspective and understanding of natural sleep patterns can significantly improve your nights.Chapters00:00 The 8-Hour Sleep Myth02:58 Sleep Efficiency vs. Time in Bed06:49 Normal Night Awakenings & Fatigue10:12 One Bad Night Doesn't Ruin Everything
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    9 分
  • Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous

    Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous
    2026/01/30
    In this episode, we explore why your mind races at night, making sleep feel impossible, and learn how hyperarousal, a natural protective response, makes your insomnia feel so stubborn. We also discover practical strategies to retrain your brain to associate bedtime with safety, leading to restful sleep.Chapters00:00 Introduction to Hyperarousal02:00 Understanding Hyperarousal05:37 Breaking the Insomnia Loop08:50 Practical Strategies for Sleep
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    9 分
  • Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous

    Hyperarousal: Why Your Brain Thinks Bedtime is Dangerous
    2026/01/30
    In this episode, we explore why your mind races at night, making sleep feel impossible, and learn how hyperarousal, a natural protective response, makes your insomnia feel so stubborn. We also discover practical strategies to retrain your brain to associate bedtime with safety, leading to restful sleep.Chapters00:00 Introduction to Hyperarousal02:00 Understanding Hyperarousal05:37 Breaking the Insomnia Loop08:50 Practical Strategies for Sleep
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    9 分
  • Insomnia Labels: Maps Not Destiny

    Insomnia Labels: Maps Not Destiny
    2026/01/29
    In this episode, we explore the common types of insomnia and discuss how labels can be both helpful and misleading. We focus on using these labels as strategic tools to understand sleep patterns rather than permanent declarations of one's condition.Chapters00:00 Insomnia Labels00:30 Why Insomnia Happens03:35 Emily's Experience05:03 Insomnia Patterns vs. Causes07:24 Acute vs. Chronic Insomnia09:55 Psychophysiological Insomnia10:34 Using Labels Effectively13:21 Focus on the System
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    10 分
  • 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)
    2026/01/13

    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 分
  • Understanding and Overcoming Insomnia

    Understanding and Overcoming Insomnia
    2026/01/28
    In this episode, we explore why insomnia often feels so stubborn, explaining that it's rarely caused by a single factor but rather a combination of physical, psychological, and environmental elements. We also discuss practical strategies derived from Cognitive Behavioral Therapy for Insomnia (CBTI) to address these factors gently and consistently, helping listeners retrain their brains for better sleep.Chapters00:00 Insomnia's Multiple Factors00:22 The Three-Legged Stool of Insomnia00:59 Actionable Steps for Better Sleep
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    10 分