Podcasts about cbti

On this episode, Cheryl & Eileen talk with sleep expert and researcher D. Deborah Da Costa about evidence based interventions to improve sleep in people with rheumatic conditions. Dr. Da Costa explores how sleep challenges are deeply entangled with social and emotional wellbeing as well as pain, fatigue and cognition for those living with rheumatoid arthritis and related conditions. She also overviews Cognitive Behavioral Therapy for Insomnia (CBTI), which is the the gold standard for treating sleep disturbances. Whether it's resisting social pressure to stay up late or coping with fatigue while caregiving, this episode explores sleep-related struggles and provides specific tips for improving sleep.Episode at a glance:Sleep Is a Critical Yet Underrecognized Component of Arthritis Care: Despite its profound impact, sleep is often neglected in both patient and provider conversations. Poor sleep can worsen arthritis symptoms such as pain, fatigue, depression, anxiety, and cognitive dysfunction—even when the disease is otherwise well-managed.Cognitive Behavioral Therapy for Insomnia (CBTI) Is a Promising Non-Pharmacological Treatment: CBTI is considered the gold standard for treating insomnia without medication. It helps patients reframe negative beliefs about sleep and adopt healthier sleep behaviors, such as limiting screen time in bed and creating a relaxing pre-sleep routine. Internet-based CBTI programs tailored for arthritis patients are currently being piloted.Sleep Challenges Are Deeply Intertwined with Social and Emotional Wellbeing: The podcast highlights how sleep difficulties affect social life, relationships, and self-advocacy. From navigating social pressure to stay up late to managing fatigue while caregiving, the conversation emphasizes the need for greater awareness and support around sleep in the context of chronic illness.Medical disclaimer: All content found on Arthritis Life public channels (including Rheumer Has It) was created for generalized informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.Episode SponsorsRheum to THRIVE, an online course and support program Cheryl created to help people with rheumatic disease go from overwhelmed, confused and alone to confident, supported and connected. See all the details and join the program or waitlist now! 

Host: Courtney Luecking, PhD, MPH, RDN Extension Specialist for Maternal and Child Health Guest: Rachele Yadon, MD Assistant Professor for Psychiatry, UK College of Medicine, UK Healthcare Season 8, Episode 3 In this intriguing episode of Talking Facts, host Dr. Courtney Luecking sits down with Dr. Rachele Yadon, an assistant professor of psychiatry and director of the psychiatry residency training program at the University of Kentucky College of Medicine. With extensive expertise in perinatal psychiatry, Dr. Yadon shares invaluable insights into the profound importance of sleep for both physical and mental health. Dr. Yadon emphasizes that sleep is essential for physical restoration, memory consolidation, emotional regulation, and cognitive performance. Chronic sleep deprivation is linked to serious health issues, underscoring the need for deep, uninterrupted, and restorative sleep. The conversation explores common barriers to quality sleep, such as artificial light, stress, and lifestyle demands, offering practical solutions to overcome them. Listeners will learn about the critical role of sleep hygiene practices, including consistent wake-up times, reserving the bed for sleep and intimacy, and creating a bedtime routine. The episode delves into the effectiveness of cognitive behavioral therapy for insomnia (CBTI) and provides resources for further support. Join us for this enlightening discussion to improve your sleep quality and overall well-being. Whether you struggle with sleep or are seeking ways to enhance your rest, this episode offers a wealth of expert advice and actionable tips. For more information about this topic: Psychology Today Sleep Disorders | Cleveland Clinic Cognitive Behavioral Therapy for Insomnia Connect with FCS Extension through any of the links below for more information about any of the topics discussed on Talking FACS. Kentucky Extension Offices UK FCS Extension           Website           Facebook           Instagram           FCS Learning Channel    

A significant majority of executives in the United States recognizethe importance of team building in fostering a strong organizational culture.According to Deloitte, 94% of executives and 88% of employees consider adistinctive workplace culture important for business success. This datasuggests broad agreement on the value of team-building activities in promotinga positive and productive work environment.Kelly Meerbott, PCC, CBTI, is a keynote and TEDx speaker,author, podcast host, and leadership consultant. She is the daughter ofprofessional golfer George Burns III, who had 80 top 10 finishes on the PGATour. Kelly has worked with senior executives, C-suite leaders, and more than400 high-ranking officers in the US military. Her coaching approachincorporates trauma-informed practices and PTSD training, focusing onconfidentiality and psychological safety.  “I help executives drive measurable ROI through strategiccoaching, leadership retreats, and culture transformation. My clients scalefaster, retain top talent longer, and see up to 30% improvements inproductivity, profitability, and trust. With 16+ years across tech, VC, and Fortune 500, I turnhigh-stress growth into focused momentum.”Kelly holds coaching certifications in Human &Organizational Transformation, Unconscious Bias, Leadership, cognitive therapy,improv, communications, and is a certified clinical trauma specialist. She isthe author of "From Burnout To Bliss" and earned her undergraduatedegree from the College of the Holy Cross.https://kellymeerbott.com/Follow: @kellymeerbottEmail: kelly@youloudandclear.comLinkedIn: @Kelly(Burns)Meerbott

According to the NHS, around 1 in 3 people in the UK are affected by insomnia, and it's particularly common in older adults. Many people turn to medication like benzodiazepines in an attempt to address their insomnia. Now these generally help, at least to begin with, but they tend to bring less restorative sleep. And if no other changes are made to daily habits, there's a good chance the insomnia will return once the medication is stopped. What other options are out there then? So how does one learn to sleep again? In under 3 minutes, we answer your questions! To listen to the last episodes, you can click here: Sleep divorce: is it a good idea to sleep in separately? Why do we change clocks twice per year? How can I tell if I'm at risk of ‘quiet firing'? A Bababam Originals podcast written and realised by Joseph Chance. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is your bedtime routine sabotaging your success? In this episode of the Awake & Winning Podcast, Kaylor sits down with Mollie Eastman, founder of Sleep is a Skill, to unravel the messy truth about modern sleep. From mouth taping and sleep masks to smart vibrators and blackout blinds, nothing is off the table. Mollie is a top sleep educator who helps entrepreneurs, poker players, and high performers master the biological and behavioral hacks behind truly restorative sleep. Together, they explore how identity, light, temperature, and tech shape our nights—and our lives. If you're tired of being tired, this might just wake you up.     Episode Highlights: sleep optimization, light exposure, circadian rhythm, insomnia recovery, podcast authenticity, mouth taping, sleep environment, parasympathetic regulation, sleep and sex, travel sleep hacks, mental health and sleep, identity and sleep beliefs Takeaways:   Authentic, unstructured podcasting builds trust Your identity about sleep can sabotage your results Falling asleep instantly can signal a sleep disorder Light exposure timing influences circadian rhythm Consistent wake time is more important than bedtime Temperature and environment are critical for deep sleep CBTI and ACT can rewire insomnia thought patterns     If you enjoyed the episode, please be sure to take a screenshot and share it out on Instagram and tag @thekaylorbetts. Also, please make sure to give us a review and a five star rating if you're loving what we are doing! _____________________________   RESOURCES & LINKS MENTIONED IN THIS EPISODE:   Instagram | https://www.instagram.com/mollie.eastman LinkedIn | https://www.linkedin.com/in/mollie-eastman-sleep-is-a-skill-82531825/ Websites | https://www.sleepisaskill.com/ Book | Breathe by James Nestor The Power of the Downstate by Sara C. Mednick The Circadian Code by Satchin Panda PhD   The Power of Your Subconscious Mind by Joseph Murphy  Podcast | The Sleep Is A Skill Podcast _____________________________   SPONSORS: Truly Tallow | https://www.trulytallow.com/ Use code “SUNNYBALLS10” at checkout for 10% off your order _____________________________   IMPORTANT UPDATES:   Check out the Awake & Winning Website | https://awakeandwinning.com/ Join the Awake & Winning Life AW-cademy | https://theawlife.com/ Join the Awake & Winning Business AW-cademy | https://theawbiz.com Join the Awake & Winning POD-cademy | http://yourwinningpodcast.com/ Follow Kaylor on Instagram | https://www.instagram.com/thekaylorbetts/ Join Kaylor's Newsletter | https://awakeandwinning.lpages.co/optin/   _____________________________  

Neurobiologist Jamie Zeitzer is an expert on sleep – or, more accurately, an expert on why so many can't sleep. He notes that, ironically, it's often anxiety about sleep that prevents good sleep. In short, we lose sleep over lost sleep. Wearables and other tools can help but only to a point, and medications do not induce natural sleep. Instead, he counsels consistent routines, less stimulation at bedtime, and cognitive behavioral therapy to reduce worry about insomnia. Unfortunately, you can't work harder to get better sleep – you have to learn to relax, Zeitzer tells host Russ Altman on this episode of Stanford Engineering's The Future of Everything podcast.Have a question for Russ? Send it our way in writing or via voice memo, and it might be featured on an upcoming episode. Please introduce yourself, let us know where you're listening from, and share your question. You can send questions to thefutureofeverything@stanford.edu.Episode Reference Links:Stanford Profile: Jamie ZeitzerConnect With Us:Episode Transcripts >>> The Future of Everything WebsiteConnect with Russ >>> Threads / Bluesky / MastodonConnect with School of Engineering >>> Twitter/X / Instagram / LinkedIn / FacebookChapters:(00:00:00) IntroductionRuss Altman introduces guest Jamie Zeitzer, professor of psychiatry and behavioral sciences at Stanford University.(00:03:12) Understanding Circadian RhythmsHow the biological clock regulates sleep and other body functions.(00:04:57) The Mystery of Sleep's PurposeWhat is still unknown about the fundamental need for sleep.(00:06:00) Light and the Circadian ClockThe impact light exposure has on the body's internal sleep timing.(00:08:13) Day and Night Light ContrastThe importance of creating a light-dark contrast for healthy rhythms.(00:11:18) Phones, Screens, and the Blue LightWhether blue light from screen use affects sleep quality.(00:13:49) Defining and Diagnosing Sleep ProblemsHow stress and over-focus on sleep quality worsen insomnia.(00:16:02) Sleep Anxiety and WearablesThe psychological downsides of sleep data from tracking devices.(00:17:14) CBT-I and Rethinking InsomniaMentally reframing sleep with cognitive behavioral therapy for insomnia.(00:21:21) Desynchronized Sleep PatternsStudying student sleep patterns to separate circadian vs. sleep effects.(00:23:49) Shift Work and Circadian MisalignmentThe difficulty of re-aligning circadian clocks in rotating shifts.(00:26:26) Effectiveness of Sleep MedicationsThe various drugs used to promote sleep and their pros and cons.(00:29:46) Circadian “Sleep Cliff” and MelatoninThe brain's “wake zone” before sleep and the limited effects of melatonin.(00:32:52) Do's & Don'ts for Better SleepAdvice for those looking to improve their sleep quality.(00:34:55) Alcohol and Caffeine EffectsHow metabolism influences the effects of alcohol and caffeine on sleep.(00:37:24) Conclusion Connect With Us:Episode Transcripts >>> The Future of Everything WebsiteConnect with Russ >>> Threads / Bluesky / MastodonConnect with School of Engineering >>>Twitter/X / Instagram / LinkedIn / Facebook

Maggie has had trouble falling asleep and staying asleep off and on for the past 13 years. She's tried all the things: CDB, melatonin, no screens, dark room, increasing protein, and even went through the torture of sleep restriction which made her get even less sleep.In this sleep breakthrough session, I go beyond the basic sleep hygiene and tips since she's already done all of those and get into how the things she's doing to be healthy such as exercise and diet could actually be negatively affecting her sleep.Schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.Sign up for a free Sleep Breakthrough call that will be aired on this podcast! You'll fill out an assessment and then we'll meet on Zoom and I'll tell you 3 things to do right now that will have the biggest impact on your health and sleep. Schedule your call here.Resources mentioned in this episode:Blood sugar and sleep 5 Ways Birth Control Sabotages Your SleepHow to figure out the best diet for sleep for your body00:00 Introduction to Maggie's Sleep Struggles00:44 Meet Your Host: Martha Lewis01:03 Maggie's Sleep History03:32 Exploring Past Sleep Solutions08:28 The Role of Hormones in Sleep11:11 Impact of Exercise on Sleep14:30 Diet and Sleep Connection22:07 Conclusion and Next Steps

Natália Lana é cenógrafa com mais de 25 anos de intensa atuação na área teatral, criou cenários para diversos musicais e atua em outras áreas da cenografia, como em shows, eventos, audiovisual, carnaval e, até mesmo, em circo. Com trabalhos constantes com renomados diretores da atualidade, recebeu os prêmios Brasil Musical, Botequim Cultural, É Sobre Musicais, Destaque Imprensa Digital, CENYM e CBTI, além de 21 indicações nos últimos quatro anos. Autora de A EVOLUÇÃO DO ESPAÇO CÊNICO e MANUAL BÁSICO DE CENOGRAFIA TEATRAL, livro este que é referência no ensino da cenografia, lecionou durante dois anos na UFRJ e ministra diversas oficinas livres, além de ter criado, junto com a cenógrafa Marieta Spada, o canal no YouTube CENOGRAVANDO, com conteúdos diversos na área da cenografia.@‌cenarioanatalialana@‌ceno_gravando“Tom Jobim Musical”No ano que completa 30 da morte de Tom Jobim, a história desse gênio da música brasileira ganha vida com um espetáculo musical assinado por Nelson Motta e Pedro Brício.Tom Jobim Musical, é uma montagem emocionante que retrata a vida e o legado do maior artista popular do Brasil. Viajamos desde a icônica praia de Ipanema nos anos 1950 até suas conquistas internacionais em Nova York, onde ele difundiu a Bossa Nova para mundo. O musical enaltece sua importância na cultura musical do país e desperta o orgulho de ser brasileiro. Amado por sua música, inteligência e humor, Tom Jobim mostrou ao mundo o melhor do Brasil.Quando se ouve uma batida de bossa nova, em qualquer lugar do mundo imediatamente se imagina o Brasil, suas belezas naturais, seu povo alegre e criativo. Foi a Bossa Nova de Tom Jobim, ao lado de Vinicius de Moraes e João Gilberto que popularizou nossa musicalidade e levou nossa cultura para todos os cantos do mundo.O musical leva os espectadores a uma jornada cativante através das melodias atemporais e das letras poéticas que definiram uma era. Da criação da icônica "Garota de Ipanema" aos sucessos internacionais como "Desafinado" e "Wave", cada nota ressoa com a paixão e a genialidade de Jobim.Esta é uma oportunidade única de mergulhar na vida e na magia do universo musical de Tom Jobim.FICHA TÉCNICATexto: Nelson Motta e Pedro BrícioArranjos musicais e orquestração: Thiago Gimenes, Ivan de Andrade e Tiago SaulDireção: João FonsecaDireção musical: Thiago GimenesCoreografia: Bárbara GuerraCenografia: Natália Lana e Nello MarreseVídeo Cenário: Batman ZavareseDesign de som: Tocko MichellazoIluminação: Caetano VilelaFigurino: Theodoro CochraneVisagismo: Anderson Bueno e Simone MomoProdução Geral: Luiz Oscar Niemeyer, Júlio Figueiredo e Bárbara GuerraRealização – Bonus Track e Barbaro! Produções"Elvis: A Musical Revolution"Com passagens marcantes por Melbourne, Austrália, e nos Estados Unidos, o espetáculo é a biografia musical por trás do ícone, a narrativa entrelaça-se com figuras cruciais, como seus pais Vernon e Gladys, o astuto Coronel Parker, e inspirações como Ann-Margret e Priscilla Presley, desvendando os segredos e as histórias pessoais que moldaram o homem por trás da lenda. Uma jornada musical com os maiores sucessos do Rei do Rock, incluindo “Jailhouse Rock", "Hound Dog", "Heartbreak Hotel" e "Suspicious Minds" que ganham vida, pulsando com a energia eletrizante que definiu gerações.EQUIPE CRIATIVA COMPLETAEscrito por: Sean Cercone e David AbbinantiBaseado na concepção de Floyd Mutrux Arranjos musicais e orquestração: David Abbinanti Direção, versão e adaptação: Miguel Falabella Tradução: Bianca Tadini e Luciano Andrey Direção musical: Jorge de Godoy Coreografia: Bárbara Guerra Cenografia: Natália Lana Design de luz: Tulio Pezzoni Design de som: Tocko Michelazzo Figurino: Lígia Rocha, Marco Aurélio e Jemina Tuany Visagismo: Dicko Lorenzo Stage Manager e Ass. De Coreografia: Johnny Camolese Produção Geral: Júlio Figueiredo e Bárbara Guerra Realização: Atual Produções e Barbaro! Produções

The reason sleep hygiene, random supplements and CBTi haven't solved your sleep problems is because there are imbalances in your body that are keeping you awake.However, you can address some of these imbalances now before committing to the functional lab testing.There are 3 essential things to look at first if you aren't sleeping well. I start here with all of my clients, even though we're doing lab testing, and 100% of them need to address at least 1 of these essentials. These things are so important because they will continue to affect your sleep and keep your body out of balance. In this episode, I'm going to explain 3 unconventional first steps that you can start doing today to improve your sleep. This is an episode from a year ago that I want to share with you again because it can help you sleep better immediately.The Sleep Essentials program covers everything you need to know to optimize your diet, stabilize your blood sugar and have smart sleep habits so you can sleep well. Sign up here for only $37.Or you can schedule a consultation to get started with the Complete Sleep Solution program so you can consistently sleep 7+ hours uninterrupted, naturally and permanently.00:00 Introduction: Why Common Sleep Advice Fails00:26 Three Essentials for Better Sleep00:48 Unconventional First Steps to Improve Sleep02:56 The Importance of Habits04:50 Optimizing Your Diet for Sleep07:57 Balancing Blood Sugar for Better Sleep12:10 Introducing the Sleep Essentials Program14:57 Conclusion and Program Sign-Up

Matt Walker welcomes Dr. Ranji Varghese back to the podcast today to complete the whole sleeping pill story by discussing newer sleeping pills, beyond benzos and Z-drugs. Together, they explore Melatonin receptor agonists (like Ramelteon) that signal sleep preparation, unlike sedating GABAergics. They also detail how DORAs inhibit the wakefulness-promoting orexin, how off-label options (ex. trazodone, low-dose doxepin) affect histamine,  the risks and benefits of each.Dr. Varghese goes on to explain the mechanisms and side effect profile for each sleeping pill, including over the counter options. He stresses that all medications carry risk and require careful use, noting that sleeping pills are tools not cures, and that CBTI is preferred for chronic insomnia. Our duo finish up by reminding listeners that open communication with your doctor is vital for safe, short-term medication use. Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.One of our sponsors this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any one of their orders at drinklmnt.com/mattwalker. LMNT is an electrolyte sports drink that I can get behind - it's created from the basis of science, and it has no sugar, no coloring, and no artificial ingredients – all qualities that are so important to maintaining your blood biochemical balance. If you want to give LMNT a try, just head on over to drinklmnt.com/mattwalker and get your eight free samples with your first purchase. Matt will be the first to tell you that launching his sleep-related merchandise sales was incredibly smooth, thanks to our new sponsor Shopify and their integrated sales and inventory system. And now, just for you,  Shopify is generously offering an exclusive trial at shopify.com/mattwalker. Whether it's online or in-person sales, Shopify simplifies it all. So, be sure to stop in at shopify.com/mattwalker to start your exclusive journey now! Matt's good friend Dr. Peter Attia has helped develop David, a revolutionary new protein bar, and a sponsor of today's episode! 28g of protein, 0g sugar, only 150 calories – the best ratio EVER! Amazing taste, six flavors, incredibly satiating, and a great source of the protein that helps build muscle, manage metabolic health, and keep you full. Visit davidprotein.com/mattwalker now for an amazing deal: Buy 4 cartons, and get a 5th FREE! . Hurry! Your new favorite protein bar awaits!As always, if you have thoughts or feedback you'd like to share, please reach out:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube https://www.youtube.com/@sleepdiplomatmattwalker9299Dr. Varghese:LinkedIn: https://www.linkedin.com/in/ranji-varghese-md-3591665a/Minnesota Regional Sleep Disorders Center:https://www.hennepinhealthcare.org/specialty/minnesota-regional-sleep-disorders-center/Institute for Integrative Therapies: @iit-mn.comSociety of Behavioral Sleep Medicine: https://www.behavioralsleep.org/Instagram: https://www.instagram.com/docvarghese/?hl=enX: https://x.c

In episode 598, James and Mike continue to talk with David Gardner about the issue of insomnia. We discuss his latest, very cool, Your Answers When Needing Sleep (YAWNS NB) randomized clinical trial. YAWNS was a pragmatic, open-label, minimum-contact, RCT where people with long-term use of benzodiazepines and current or past insomnia were randomly allocated to different mailed behavior change interventions or no intervention. They found that in people who got the intervention more of them stopped or reduced the dose of their benzodiazepines and more improved their sleep. Tune in for the numbers for this simple intervention. Show Notes The YAWNS NB trial Booklets: order booklets via the Resource Centre Sleepwell, a research and knowledge translation program based out of Dalhousie University in Halifax, includes tools, resources, and recommendations for patients, the public, and health care professionals. Some features and resources to explore are: Sleepwell stories (patient and health care professional video and written accounts) Clinicians – short videos on how to use get what you need from the website for patient care, and CBT-I training options Sleepwell recommends – vetted reviews and recommendations for self-help CBT-I programs Sleeping pills – content to motivate and facilitate safely ending long-term use of sedatives Tools – sleep diary, online sleep calculator (with guidance for time-in-bed restriction therapy), behaviour change tools (CBTi vs. Sleeping Pills) Zopiclone's residual effects on actual driving performance in a standardized test: a pooled analysis of age and sex effects in 4 placebo-controlled studies Clin Ther 2014 Jan 1;36(1):141-50. doi: 10.1016/j.clinthera.2013.11.00 Audio Player      

In episode 597, James and Mike invite David Gardner to talk in depth about the issue of insomnia. We talk about triggers, precipitating factors, acute and chronic insomnia, and chronic use of sleeping pills. We discuss Cognitive Behavioral Therapy for Insomnia (CBT-I) and how his team has developed a comprehensive website, Sleepwell, that provides patients and clinicians with great tools and recommendations for the self-care of chronic insomnia. Mike stays awake for the whole podcast and James only has a brief nap. Show Notes Sleepwell, a research and knowledge translation program based out of Dalhousie University in Halifax, includes tools, resources, and recommendations for patients, the public, and health care professionals. Visit https://mysleepwell.ca/ Some features and resources to explore are: Sleepwell stories (patient and health care professional video and written accounts) Clinicians – short videos on how to use get what you need from the website for patient care, and CBT-I training options Sleepwell recommends – vetted reviews and recommendations for self-help CBT-I programs Sleeping pills – content to motivate and facilitate safely ending long-term use of sedatives Tools – sleep diary, online sleep calculator (with guidance for time-in-bed restriction therapy), behaviour change tools (CBTi vs. Sleeping Pills)

In this insightful conversation, Kyrie sits down with Dr. Funke Afolabi-Brown, a sleep medicine physician, author of Beyond Tired, and advocate for holistic sleep solutions. They dive deep into the science of sleep, its impact on overall well-being, and practical strategies for improving sleep quality, particularly for busy moms and professionals. Dr. Brown shares her personal journey of struggling with sleep deprivation and burnout during medical school and motherhood, which led her to specialize in pediatric sleep medicine. She explains how cognitive behavioral therapy for insomnia (CBTi) is a powerful, research-backed tool for retraining the brain to improve sleep. Kyrie relates to these challenges, sharing her own experiences with PTSD-related sleep disturbances and seeking guidance on improving her rest. The conversation also explores the importance of sleep hygiene—covering bedtime routines, environmental factors, and the role of diet, physical activity, and social media consumption. Dr. Brown breaks down common sleep disorders such as insomnia, sleep apnea, and restless leg syndrome, emphasizing the need for proper evaluation and treatment. She also touches on the potential impact of hormonal changes on sleep, offering insights into managing these shifts, especially for women navigating different life stages. In addition to providing expert advice, Dr. Brown discusses her work supporting parents in helping their children develop healthy sleep patterns. She highlights the importance of collaboration with professionals like lactation consultants and pediatricians to address underlying issues affecting children's sleep. The episode wraps up with actionable steps for improving sleep, Dr. Brown's resources—including her book, coaching programs, and clinical sleep services—and a discussion on the importance of setting boundaries for better rest. Kyrie and Dr. Brown also explore future collaboration opportunities to continue spreading awareness about sleep health.   Find Dr. Brown: @restfulsleepmd https://www.therestfulsleepplace.com/   Find Kyrie: @theconfidentmompreneur www.theconfidentmompreneur.com

本集節目，我將透過各位朋友們的留言來探討失眠的認知行為治療（CBTI）的核心概念，分析在日常操作上遇到的困惑與拆解迷思，同時也分享我未來將與專業精神科醫師陳璿丞醫師共同推出的線上課程，對於關注睡眠議題、想改善自己睡眠的朋友會是一大福音！ 2025年我們也將推出與知名醫學粉專「醫之彼」的聯名系列單元，這系列節目將會透過訪談精神科診所的醫師，聚焦於台灣精神醫療環境現況，並介紹各個診所特色與醫師專長，想要更全面地認識台灣精神與心理治療的生態與未來發展的趨勢，務必鎖定這系列單元～ ✨ 本集節目重點：

It's another deprescribing super special on today's GeriPal Podcast, where we delve into the latest research on deprescribing medications prescribed to older adults. Today, we explore four fascinating studies highlighting innovative approaches to reducing medication use and improving patient outcomes. In our first segment, we discuss a study led by Constance Fung and her team, which investigated the use of a masked tapering method combined with augmented cognitive behavioral therapy for insomnia (CBTI) to help patients discontinue benzodiazepines. The study involved 188 middle-aged and older adults who had been using medications like lorazepam, alprazolam, clonazepam, temazepam, and zolpidem for insomnia. The results were impressive: 73% of participants in the masked tapering plus augmented CBTI group successfully discontinued their medication, compared to 59% in the open taper plus standard CBTI group. This significant difference highlights the potential of targeting placebo effect mechanisms to enhance deprescribing efforts. Next, we turn to Emily McDonald, the director of the Canadian Medication Appropriateness and Deprescribing Network, to discuss her study on the impact of direct-to-consumer educational brochures on gabapentin deprescribing. Patients received brochures detailing the risks of gabapentinoids, nonpharmacologic alternatives, and a proposed deprescribing regimen (see here for the brochure). Additionally, clinicians participated in monthly educational sessions. The intervention group saw a deprescribing rate of 21.1%, compared to 9.9% in the usual care group. This study underscores the power of patient education in promoting safer medication use. In our third segment, we explore Amy Linsky's study that examined the effect of patient-directed educational materials on clinician deprescribing of potentially low-benefit or high-risk medications, such as proton pump inhibitors, high-dose gabapentin, or risky diabetes medications. The intervention involved mailing medication-specific brochures to patients before their primary care appointments (click here for the brochure). The results showed a modest but significant increase in deprescribing rates among the intervention group. This approach demonstrates the potential of simple, low-cost interventions to improve medication safety. Finally, we discuss Michelle Odden's study, which used a target trial emulation approach to investigate the effects of deprescribing antihypertensive medications on cognitive function in nursing home residents. The study included 12,644 residents and found that deprescribing was associated with less cognitive decline, particularly among those with dementia4. These findings and the two studies Michelle mentions in the podcast (DANTE and OPTIMIZE) suggest that carefully reducing medication use in older adults may help preserve cognitive function. However, the DANTON study adds more questions to that conclusion. Join us as we dive deeper into these studies and discuss the implications for clinical practice and patient care. Don't miss this episode if you're interested in the latest advancements in deprescribing research!

Hello Fabulous!!Ever find yourself counting sheep at 3 AM, wide awake, wondering why your brain seems determined to replay every embarrassing moment of your life? If you're like me and struggle with getting a good night's sleep, then today's episode is going to be a game changer for you. In Episode 192 of the FOF Podcast, I chat with the incredible holistic sleep coach, Morgan Adams, who has all the tips and tricks to help you catch those elusive Zzz's.Morgan is a 54-year-old sleep expert based in Virginia, who has transformed her life from being a pharmaceutical sales rep to finding her true calling as a holistic sleep coach. Inspired by her battle with insomnia and a pivotal breast cancer diagnosis, she's on a mission to help people live happier, healthier, and more fulfilled lives through better sleep.Ever heard of CBTI (Cognitive Behavioral Therapy for Insomnia)? Morgan dives deep into this game-changing, non-pharmacological approach that has about a 70% success rate. It's all about changing your behaviors, attitudes, and beliefs around sleep, without the need for sleep meds that often come with side effects.Morgan also shares some life-saving tips to fix those pesky middle-of-the-night wake-ups. From figuring out if a blood sugar crash or overheating might be the culprit, to the importance of having a consistent sleep schedule—even if you're a night owl like me—she covers it all. By the way, who knew that morning light and exercise could be such powerful sleep aids?Whether you've been battling sleep issues for years or just had a recent rough patch, this episode has golden nuggets of wisdom for everyone. Tune in to learn how you can finally tell your sleepless nights to take a hike and wake up feeling refreshed and ready to conquer the day.What You'll Learn:Morgan's journey from insomnia to holistic sleep coachingThe powerful impact of CBTI for InsomniaWhy getting morning light and exercising can transform your sleepTips for handling those frustrating middle-of-the-night wake-upsUnderstanding and loving your unique chronotype (Yes, it's okay to be a night owl!)Don't miss this sleep-transforming episode! Make sure to check out Morgan's website at morganadamswellness.com for more tips and resources.Listen now and start your journey to better sleep!PS: If you've ever argued about your sleep schedule being “just you wanting to sleep in late,” you're gonna want to hear this. You might just win that argument next time!

Send us a textIn this conversation, Stanford psychologist and behavioral sleep specialist Dr. Hylton Molzof joins Dr Khan to discuss the complexities of sleep. They focus particularly on insomnia in chronic illness, and the role of Cognitive Behavioral Therapy for Insomnia (CBTI). They discuss the physiological stages of sleep, the impact of chronic illness on sleep patterns, and practical strategies for managing sleep-related anxiety. Dr. Molzof emphasizes the importance of adapting CBTI techniques for individuals with chronic conditions, especially in the context of long COVID. The conversation also covers the significance of sleep evaluation and the nuances of sleep restriction as a treatment method.Find printable worksheets and resources Dr Molzof has shared at https://substack.com/home/post/p-154561158?source=queue&autoPlay=falseSubscribe for more at LongCovidMD.substack.com, and follow Dr Khan on X @doctor_zeest

As a sleep specialist and staff psychologist at the Miami Veterans Affairs Medical Center, Dr. Daniela Marchetti, drawing from her own experience as a mother, emphasizes the crucial role of circadian rhythm in infant and parental sleep. She advocates for consistent sleep routines, maximizing natural light exposure, and practicing cognitive behavioral therapy for insomnia (CBTI), including relaxation techniques like meditation. Recognizing individual needs, Dr. Marchetti provides personalized care, offering virtual services across 42 states, encouraging proactive support to navigate the sleep challenges of new parenthood effectively. Check out Dr. Daniella Marchetti's website and Instagram. Website: https://daniellamarchetti.com/ Instagram: https://www.instagram.com/drdaniellamarchetti/ Are you feeling the call to know more about Conscious Postpartum Care? Learn about our programs at ⁠www.sacredwindowstudies.com⁠ Follow us on Instagram at @‌sacredwindowstudies Facebook at @‌AyurvedaForPostpartum Join our ⁠Facebook Group⁠ Reach out! ⁠Schedule a time with Christine⁠ to find out if our programs are a good fit for you! Here is the ⁠link⁠ to out free class

Send us a textEpisode 92 - S4 - What Not to do When Starting CBT-IReview: Ryze https://a.co/d/fafStnwI have tried personally for one month Ryze Coffee, Cocoa and Creamer.  I want to try Chai and there is a Matcha that Dan wants to try.In this episode, Dan and Michelle discuss the common pitfalls when starting Cognitive Behavioral Therapy for Insomnia (CBT-I). They share personal anecdotes, product reviews, and practical advice on how to improve your sleep. They also highlight the importance of having realistic expectations and focusing on one goal at a time for effective sleep improvement. The episode wraps up with tips for creating a sustainable sleep hygiene routine and a preview of their upcoming year-end review.00:00 Introduction and Studio Setup00:56 Podcast Evolution and Listener Engagement02:10 Upcoming Events and Listener Invitation06:15 Product Review: Ryze Mushroom Products11:57 Focus of the Episode: Starting CBT-I22:25 Advice on Maintaining Sleep Hygiene22:59 Closing Remarks and Year-End PreviewTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showPlease go to the following page to support the show: https://www.buzzsprout.com/1692604/support www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com

Send us a textEpisode 91 - S4 - What's the difference between CBT-I and CBT?Review Good Night Alex by David Pedersen, PA   https://a.co/d/ijYj7hhIn this episode, Michelle and Daniel highlight the key differences between Cognitive Behavioral Therapy (CBT) and Cognitive Behavioral Therapy for Insomnia (CBT-I). They also share personal experiences from a recent trip to Boston, discuss the importance of reading habits for relaxation, and give a special shout-out to David Peterson's children's book 'Good Night, Alex.'00:00 Introduction00:44 Boston Trip Experiences06:29 Reading Habits and Mindfulness11:46 Introduction to CBT and CBT-I12:12 Differences Between CBT and CBT-I15:27 Practical Applications of CBT-I23:21 Tips for Better SleepTheme music "Happy Days by FSM Team" courtesy of https://www.free-stock-music.com Support the showPlease go to the following page to support the show: https://www.buzzsprout.com/1692604/support www.youtube.com/@sleeptakeoutwww.danielbaughn.comwww.dosleep.comsleeptakeout@gmail.com

In this episode of Talking Insomnia, Coach Ali interviews Coach Natasha about her journey through insomnia and depression. Natasha shares the personal impact of the war in Ukraine on her mental health, her experiences with different treatments like CBTI and Vipassana meditation, and how she found hope through acceptance and Natto teachings. Despite the challenges, Natasha's story reveals the value of acceptance and the realization that we can live fulfilling lives even amidst ongoing struggles. If you're new here and like what you've seen so far, you'll want to download our FREE 'Off-to-Dreamland' e-booklet. Simply head over to https://www.thesleepcoachschool.com and click the link at the tippy top.  Happy reading! — If you're ready to leave insomnia for good, check out our coaching options.  Head over to www.thesleepcoachschool.com and click on GET SLEEP in the menu.  The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well. BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket.  The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now. — Do you like learning by reading? If so, here are two books that offer breakthroughs! Tales of Courage by Daniel Erichsen  https://www.amazon.com/Tales-Courage-Twenty-six-accounts-insomnia/dp/B09YDKJ3KX Set it & Forget it by Daniel Erichsen  https://www.amazon.com/Set-Forget-ready-transform-sleep/dp/B08BW8KWDJ — Would you like to become a Sleep Hero by supporting the Natto movement on Patreon? If so, that's incredibly nice of you

Episode 10 - Break the “sleep no more” cycle with Sherry Boxall. Learn about the pursuit of perfect sleep using sleep trackers, sleep hygiene, CBTI and Acceptance and Commitment therapy for insomnia. Disclaimer: Please note that all information and content on the UK Health Radio Network, all its radio broadcasts and podcasts are provided by the authors, producers, presenters and companies themselves and is only intended as additional information to your general knowledge. As a service to our listeners/readers our programs/content are for general information and entertainment only.  The UK Health Radio Network does not recommend, endorse, or object to the views, products or topics expressed or discussed by show hosts or their guests, authors and interviewees.  We suggest you always consult with your own professional – personal, medical, financial or legal advisor. So please do not delay or disregard any professional – personal, medical, financial or legal advice received due to something you have heard or read on the UK Health Radio Network.

If you've ever taken sleeping pills, thought about trying them, or feel stuck relying on them, this episode is for you. Discover the truth about what sleeping pills really offer, the side effects they come with, and healthier, long-lasting alternatives like CBTi and the Sleep Trust Sleep Map. Tune in to learn how to fix the root causes of your sleep troubles and get back to natural, high-quality rest!

In this beautiful interview, Majken opens up about her experience with insomnia, which started in her early 20's after a stressful life event.She tried all the traditional avenues over the years including medication and CBTI.But insomnia kept coming back.As a new mom, her sleep struggles resurfaced and eventually Majken found her way into the mentorship.Tune in to hear:How she learned to focus on her responses (rather than trying to fix her sleep), and how this allowed insomnia to gradually loosen its grip.How she learned to observe her brain instead of getting tangled up with it.What got her through a later speed bump.How she developed a more accepting and resilient approach to dealing with sleep disruptions.Majken reflects on the tiny little joys that brought her closer to life, and the unexpected silver linings that came with insomnia.Connect with Beth Kendall:

Matt Walker welcomes Dr. Jessica Lunsford-Avery, an Associate Professor in Psychiatry and Behavioral Sciences at Duke University to the podcast today. Dr. Lunsford-Avery, a clinical psychologist, delves into the crucial link between sleep and mental health in children with ADHD. Her groundbreaking research explores how sleep impacts daytime impairment in ADHD, focusing on cognitive behavioral therapies to improve both sleep quality and ADHD symptoms. Their discussion highlights the critical need for better understanding and treatment of sleep problems in managing ADHD, emphasizing the powerful role of sleep in overall mental health.Dr. Lunsford-Avery shares her journey into sleep research, driven by the insight from families about the significant impact of sleep on mental health conditions. Her work shows that up to 80% of children with ADHD struggle with sleep issues, affecting their ability to fall and stay asleep, leading to inconsistent sleep patterns. She explains how ADHD symptoms can disrupt sleep through both biological and behavioral factors, underlining the importance of addressing sleep problems to enhance cognitive function and overall well-being. This episode provides valuable insights for parents and highlights the potential of behavioral sleep interventions like CBTI to improve sleep and ADHD outcomes.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm', and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He's also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!The good people at InsideTracker are also one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another great sponsor of the show is AG1, a comprehensive nutritional drink trusted by thousands worldwide, including Matt! For nearly four years and counting, he has relied on AG1 to fuel his post-workout routine with its powerhouse blend of over 75 essential minerals, vitamins, probiotics, and prebiotics, meticulously crafted to support your daily nutritional needs. AG1 is registered and approved by the Therapeutic Goods Administration, boasting GMP badges for quality assurance. As a special offer for our listeners, when you try AG1, you'll receive a complimentary one-year supply of both Vitamin D and K2, and with your first subscription, you'll also receive five free AG1 travel pac

A lot can be learned about our nervous system and needs by looking at biopsychosocial aspects of life. In this episode, Patrick Casale and Dr. Megan Anna Neff, two AuDHD mental health professionals, explore the biopsychosocial aspects of sleep and how they intersect with mental health through the lens of Patrick's experiences. Top 3 reasons to listen to the entire episode: Gain insight into Patrick Casale's ongoing battle with sleep issues, from his childhood to the present day, and learn how various factors—like sleep environment, hydration habits, and caffeine intake—impact his nights. Hear Dr. Neff's expert advice on practical strategies for better sleep, including the use of cognitive behavioral therapy for insomnia (CBTI) and small, manageable changes that can make a big difference over time. Understand the biopsychosocial dimensions of sleep disturbances, including how stress, rumination, and hypervigilance can disrupt your rest, and discover methods to counter these challenges through visualization and grounding exercises.  If you struggle with sleep, consider doing a biopsychosocial assessment for yourself, and find the small changes you can implement to improve your sleep quality and overall well-being. DISCLAIMER: This episode is not intended as medical advice. ————————————————————————————————

Thank you to The Better Menopause for sponsoring this episode. Can't fall asleep? Waking up in the middle of the night? Can cancer treatment-induced menopause cause you sleep issues? Do you have insomnia?Dr. Zoe Schaedel, a sleep and menopause expert, discusses the impact of cancer and menopause on sleep and offers insights into managing sleep problems. Sleep disturbances are common among cancer survivors and menopausal women, with up to 70% experiencing sleep problems. While sleep hygiene practices can be helpful for improving sleep, they may not be enough to treat sleep disorders like insomnia. Dr. Schaedel highlights the importance of diagnosing insomnia and exploring psychological treatments like cognitive behavioural therapy for insomnia (CBTI). She also discusses the role of medication, such as sedating antidepressants and newer treatments like Daridorexant, in managing sleep problems. Additionally, she addresses the impact of melatonin, magnesium, food, caffeine, alcohol, and other supplements on sleep.You can see Dr Schaedel here in her menopause clinic https://www.mylahealth.co.uk/dr-zoe-schaedel or here in her sleep clinic https://goodsleep.clinic/ The resource Dr. Schaedel mentions is here: https://www.petermac.org/component/edocman/pm-0002-design-v22-web/viewdocument/562?Itemid=0Here is the Sleepio resource https://www.oxfordhealth.nhs.uk/healthyminds/wp-content/uploads/sites/17/2019/10/Sleepio-info-for-clients.pdf Thank you to our sponsors for this episode, The Better Menopause. Their new Good Sleep multi-vitamin supplement isn't just any multivitamin—it's a thoughtfully crafted blend of Vitamin D, B12, Ashwagandha, and Magnesium, all designed to help you relax and unwind. Created by a company that truly cares about our community, this supplement is the perfect addition to your nightly routine. Go here for more info https://thebettermenopause.com/Episode Highlights:00:00 Intro.06:43 Insomnia diagnosis leads to evidence-based treatment.15:40 Therapy for insomnia examines and challenges thoughts.22:54 Short-term medication can help but isn't ideal.24:24 New medication for chronic insomnia, less drowsiness.30:04 Certain foods may potentially help improve sleep.33:51 Potential vitamin deficiencies could impact health, including sleep.Connect with us:For more information and resources visit our website: www.menopauseandcancer.org Or follow us on Instagram @menopause_and_cancerJoin our Facebook group: www.facebook.com/groups/menopauseandcancerchathub

Hi Friends! In this episode, I sat down with Dr. Daniella Marchetti, a specialist in behavioral sleep medicine. We discuss a tremendous amount of essential information, especially for women, who Dr. Daniella explains are more prone to sleep disturbances due to hormonal changes and life events. We tackled the serious issue of sleep health, discussing how prolonged poor sleep can impact your decision-making, cognitive function, and overall well-being. Whether you're experiencing chronic insomnia or just the occasional restless night, this episode is a must-listen to guide us towards healthier, more fulfilling lives. I am honored to show up each week for the conversation we're having on the More of What Matters podcast and bring you inspiring and actionable content that I hope is truly helpful for you. One of the best ways you can help me build this community is to subscribe to the show and leave a 5 star review!  By subscribing, you allow each episode to be downloaded straight to your phone which helps our download numbers and makes sure you never miss an episode. And when you leave a review, you help show others the value of what we provide! You can ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠GO HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to subscribe and review! To learn more about Dr. Daniella Marchetti, visit her website or follow her on instagram @drdaniellamarchetti If you're looking to get clear on more of what matters to you, click the link ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to schedule a FREE call with me. Come connect with me on Instagram, I would love to hear your story! -behind the scenes of everyday life: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@alwaysa⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -business & life coaching: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andreaolsoncoaching⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ -the podcast:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ @moreofwhatmatterspodcast⁠⁠⁠⁠⁠ Sleep hygiene | acute stress | chronic insomnia | cognitive-behavioral treatment for insomnia | CBTI success rates | sleep specialist | sleep and work environments | melatonin supplementation | regular sleep patterns | exercise for better sleep | caffeine impact on sleep | nicotine and sleep | alcohol and sleep | managing anxiety for sleep | sleep debt | sleep hunger | decision-making and sleep | cognitive function and sleep | REM sleep | managing anxiety | worry time | behavioral sleep medicine | sleep disruptions | women's health and sleep | napping and sleep hunger | circadian tendency | sleep latency | sleep maintenance

In this episode of the Sleep Edit podcast, we welcome Dr. Shelby Harris, a leading expert in behavioral sleep medicine. Often, parents are struggling even after their kid's sleep problems are addressed. We talk about the common sleep challenges faced by parents focusing on the impact of stress, hormonal changes, and modern technology on sleep quality. Dr. Harris provides insights into the diagnosis and treatment of insomnia, emphasizing cognitive behavioral therapy for insomnia (CBTI) and its effectiveness over medication for long-term improvement. The conversation also explores the practicalities of sleep hygiene, sleep restriction, and the influence of consumer sleep tracking technologies. Links: Dr. Harris' website Dr. Harris' on Instagram The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication (affilate link) Room sharing recommendation in 2024 Directory of providers at the Society of Behavioral Sleep Medicine University of Pennsylvania CBT-i Provider Directory Orthosomnia Time stamps:

Leanne Naylor suffered from insomnia for years, until it became debilitating. After trying numerous therapeutical interventions, including medication, sprays and various routines, she was still exhausted and desperate to sleep. Until….she worked with a therapist who used a unique blend of modalities which restored her innate capacity to sleep every single night. She then trained further and gained even more qualifications in the field of mental health. As a background, Leanne is a psychologist, RTT therapist, hypnotherapist and sleep consultant. She is an award-winning clinical lead within the NHS and an international bestselling author. In this episode, Leanne shares in depth her journey and evidence-based strategies for overcoming sleeplessness. We will delve into the profound connection between sleep and mental well-being, offering practical advice and professional insights on improving sleep hygiene, recognizing insomnia symptoms, and understanding when to seek professional help. Don't miss this episode! Feel free to share it widely with your insomniac friends! #sleep #insomnia #mentalhealth #wellness #sleepdisorder #sleeptips #sleephygiene #therapy #hypnotherapy #CBT #ACT #NLP #psychology #sleepdeprivation #sleepscience #sleepbetter #healthyliving #selfcare #mindfulness #anxiety #depression #rest #relaxation #sleepassessment #sleepdiary   Find Franz here: https://substack.com/@franzsidney Find Leanne here: https://leannenaylor.com Video link: https://youtu.be/LS9ZynVqa2Y   Want to show some love? Hit that like button and subscribe! Share the episode with a friend. Listen or watch all the way through. Leave a review – your thoughts matter! Every like, share, and review helps this show grow. Thank you for being an amazing listener/viewer!

Dr. Sarah Silverman is a Stanford-trained holistic sleep specialist, insomnia expert, and wellness consultant who's passionate about sleep health and wellness. Dr. Sarah uses a personalized, mindfulness-based approach to help improve sleep problems. Notably, she is an expert in Cognitive Behavior Therapy for insomnia (CBTi), the first-line, drug-free approach for adults with chronic insomnia. CBTi is an effective way to improve sleep naturally and overcome chronic insomnia without medication. Dr. Sarah is the founder and CEO of Sleep & Shine, a boutique sleep telehealth practice offering personalized and holistic sleep services. She is also the founder and CEO of ZzzHaus (“Sleep House”), an online health consulting agency, which provides concierge holistic wellness coaching and consulting services. As a company focused on women's sleep and circadian health optimization, ZzzHaus uses cutting-edge epigenetics testing, circadian science, and evidence-based protocols to maximize performance. Connect with Dr. Sarah @drsarahsleep on socials.In this episode, Dr. Silverman shares her insight on sleep deprivation vs. insomnia, sleep hygiene tips, how anxiety can affect sleep quality, what do during the day to help with sleep, and more.FOLLOW DR. SILVERMAN: INSTAGRAM: @drsarahsleepWEBSITE: https://bio.site/drsarahsleep STAY CONNECTED:INSTA: @trustandthriveTIKOK:@trustandthriveTWITTER: @trustandthriveFACEBOOK: bit.ly/FBtaramontWEBSITE: www.tara-mont.com EMAIL: trustandthrive@gmail.com

Dr. Sarah Silverman is a Stanford-trained holistic sleep specialist, insomnia expert, and wellness consultant who's passionate about sleep health and wellness. Dr. Sarah uses a personalized, mindfulness-based approach to help improve sleep problems. Notably, she is an expert in Cognitive Behavior Therapy for insomnia (CBTi), the first-line, drug-free approach for adults with chronic insomnia. CBTi is an effective way to improve sleep naturally and overcome chronic insomnia without medication. Dr. Sarah is the founder and CEO of Sleep & Shine, a boutique sleep telehealth practice offering personalized and holistic sleep services. She is also the founder and CEO of ZzzHaus (“Sleep House”), an online health consulting agency, which provides concierge holistic wellness coaching and consulting services. As a company focused on women's sleep and circadian health optimization, ZzzHaus uses cutting-edge epigenetics testing, circadian science, and evidence-based protocols to maximize performance. She has also been published in reputable scientific journals and routinely provides digital media coverage on sleep and circadian health. Connect with Dr. Sarah @drsarahsleep on socials. SHOWNOTES:

Send us a Text Message.On today's episode I'm talking with Dr. Mary Pardee, a renowned expert in the field of gut health and optimization. She is based in Los Angeles, California, and has established herself as a leading voice in the understanding and treatment of gastrointestinal issues and their connection to overall health. In this episode, we delve into 2 big issues- gut health and sleep optimization. We discuss her insights and approach to gut health, the gut microbiome, the gut-brain connection, along with her own personal journey with this issue. We then shift gears to speak about sleep optimization - which stems from her personal story of a concussion sustained during a boating accident, leading to sleep issues, and how that was eventually treated with cognitive behavioral therapy for insomnia (CBTI). And check out Dr Mary Pardee on Instagram or at modrnmed.com or her brand new podcast!Prime Health Associates

Join Coach Cristian in this episode of Mining the Comments as he answers a viewer's question about hyperarousal and the effects of CBTI. Learn about the differences between the 'Houdini effect' and hyperarousal, and discover effective techniques to manage nighttime awakenings and anxiety. Share your thoughts and experiences in the comments below! Would you like your copy of our FREE 'Off-to-Dreamland' kickoff booklet? If you said "Duh" then simply head over to https://www.thesleepcoachschool.com and click the link at the tippy top. Happy reading!  Would you like to work with one of our certified sleep coach? Awesome! Here are some great options: - The Insomnia Immunity Group Coaching Program. - BedTyme, a sleep coaching app for iOS and Android offering 1:1 text based coaching. - Zoom based 1:1 coaching with Coach Michelle or Coach Daniel. The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well. BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket. The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now. Find out more about these programs here: https://www.thesleepcoachschool.com/ — Do you like learning by reading? If so, here are two books that offer breakthroughs! Tales of Courage by Daniel Erichsen https://www.amazon.com/Tales-Courage-... Set it & Forget it by Daniel Erichsen https://www.amazon.com/Set-Forget-rea... — Would you like to become a Sleep Hero by supporting the Natto movement on Patreon?   If so, that's incredibly nice of you

Summary Join our hosts Caleb Talley, Jeff Amerine, and Daniel Koonce in this episode of Startup Junkies as we explore the fascinating world of sleep therapy with Elsbeth Fast, a dedicated entrepreneur transforming lives through innovative sleep solutions. Elsbeth is the founder of True Sleep Therapy, a private practice specializing in cognitive-behavioral therapy for insomnia (CBTI).  Elsbeth's career began in clinical settings, focusing predominantly on veterans struggling with PTSD and insomnia at the Veterans Healthcare System in Fayetteville, Arkansas. Here, she became a national trainer for the Cognitive Behavioral Therapy for Insomnia (CBTI) program. Moving into the civilian sector, she founded True Sleep Therapy to provide CBTI to a broader population. Her work primarily involves addressing sleep disorders, using evidence-based techniques to aid individuals in improving their sleep hygiene without the reliance on medications.  Beyond her clinical skills, Elsbeth had to quickly learn the non-clinical aspects of running a business—skills such as budgeting, business planning, and social media marketing. Throughout the episode, she shares her journey of founding a successful sleep therapy practice, the challenges she faced, and the triumphs she celebrated along the way. Discover the unique techniques and strategies she employs to help clients achieve better sleep, and gain valuable insights into the business side of health and wellness. This episode is a must-listen for aspiring entrepreneurs in the therapeutic field and anyone interested in improving their sleep health!   Show Notes (0:00) Introduction to Elsbeth Fast (0:56) About True Sleep Therapy (2:03) Defining Cognitive Based Therapy (10:44) Tips and Tricks for Getting Better Sleep (12:16) Elsbeth's Origin Story (24:52) How Insomnia Is Detrimental to Health (29:30) How Lucid Dreaming Correlates to Proper Sleep (35:15) Navigating the Obligations of Business Ownership (39:42) Advice to Younger Self (40:46) Closing Question   Links Caleb Talley Jeff Amerine Daniel Koonce Startup Junkie Startup Junkie YouTube Elsbeth Fast True Sleep Therapy

In this episode, Christian answers Camila's question about staying in bed while struggling with insomnia. He contrasts rigid CBTI methods with a more relaxed approach, emphasizing the importance of a calm bedtime routine. Learn strategies for reducing anxiety and making your bed a place of rest and relaxation. Would you like your copy of our FREE 'Off-to-Dreamland' kickoff booklet? If you said "Duh" then simply head over to https://www.thesleepcoachschool.com and click the link at the tippy top. Happy reading!  Would you like to work with one of our certified sleep coach? Awesome! Here are some great options:  The Insomnia Immunity Group Coaching Program. - BedTyme, a sleep coaching app for iOS and Android offering 1:1 text based coaching. - Zoom based 1:1 coaching with Coach Michelle or Coach Daniel. The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well. BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket. The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now. Find out more about these programs here: https://www.thesleepcoachschool.com/ Do you like learning by reading? If so, here are two books that offer breakthroughs! Tales of Courage by Daniel Erichsen https://www.amazon.com/Tales-Courage-... Set it & Forget it by Daniel Erichsen https://www.amazon.com/Set-Forget-rea... Would you like to become a Sleep Hero by supporting the Natto movement on Patreon? If so, that's incredibly nice of you

Hi, I'm Dr. Robert Todd Hurst, a board-certified cardiologist and creator of HealthSpanMD. In today's podcast, I am joined by HealthspanMD Primary Care's own Maggie Thayer, PA. We delve into one of the foundational tools for optimal health and longevity that is often underrecognized—sleep! We explore how Cognitive Behavioral Therapy for Insomnia (CBTI) can change negative thought patterns, discuss the risks of sleep medications, and share personal and patient success stories. We uncover practical strategies for better sleep and the importance of resilience in achieving long-term health.   Timestamps: 00:00: Introduction by Dr. Robert Todd Hurst 00:36: The Power of Thoughts in Sleep - Exploring how CBTI helps change negative thought patterns. 01:36: Personal Sleep Struggles - Dr. Hurst shares his challenges and journey to better sleep. 03:03: The Hidden Dangers of Sleep Medications - Discussing risks like higher death rates and depression. 07:46: Interview with Maggie Thayer - Insights from a physician assistant on treating chronic sleep issues. 10:03: Misconceptions About Sleep - Addressing myths such as the need for eight hours of sleep. 14:40: CBTI Explained - Overview of Cognitive Behavioral Therapy for Insomnia. 24:13: Personal Success Stories - Maggie shares her personal experience with CBTI. 28:48: Practical Tips for Better Sleep - Effective strategies to improve sleep quality. 38:15: The Importance of Resilience - How mental resilience contributes to better sleep and longevity. 40:30: Patient Success Story - A profound patient experience that highlights the importance of sleep in managing health issues. Thank you for joining us on the HealthSpanMD podcast. We hope you've gained valuable insights into the importance of sleep for your health. For more information and to schedule an appointment, visit healthspanmd.com.

How can primary care providers and pediatricians play a role in educating families and children about the importance of sleep and identifying sleep issues early on? Join Dr. Lia and her guest, Sleep expert, Dr. Jess Shatkin have the answers to that question and many more! This episode delves into various aspects of pediatric sleep health, from exploring pediatric sleep medications to offering practical tips on establishing solid sleep hygiene for kids. Understanding the intricate relationship between children's sleep disorders and their mental health is crucial for providing comprehensive care to children and adolescents. Dr. Jess's insights into the effectiveness of Cognitive Behavioral Therapy for Insomnia (CBTI) highlight effective treatment strategies that emphasize long-term well-being over quick fixes. By incorporating sleep education, implementing evidence-based approaches like CBTI, and advocating for holistic health practices, we can pave the way for a brighter, more well-rested future for our youth. Join us in unraveling the mysteries of pediatric sleep problems and mental health, and discover the transformative power of a good night's rest![03:13 -13:50] Understanding Pediatric Insomnia and Its PrevalenceInsomnia is identified as the most common pediatric sleep problem.Highlighted the essential nature of sleep for both kids and adults.Emphasis on the importance of routine for improving sleep in children.Discussion emphasizes the various factors impacting sleep quality and quantity.[13:51 - 29:50] Pediatric Sleep Hygiene and Its Limitations Sleep hygiene is frequently discussed as an essential component of managing sleep problems.The data supporting the effectiveness of sleep hygiene on its own is not promising.Integrating sleep hygiene with CBTI can lead to better outcomes for children.It's crucial to combine different strategies to effectively manage pediatric sleep problems.[29:51 - 38:21] Finding a Therapist for Cognitive Behavioral Therapy for Insomnia (CBTI)It can be challenging to find professionals specializing in CBTI.Resources for locating CBTI therapists may be limited.Workshops on CBTI are conducted at annual conventions.Preparing through sleep education is crucial for effective CBTI..[38:22 - 58:42] Addressing Sleep Problems in Children with Psychiatric DisordersChildren often present with sleep issues when treated for other conditions like ADHD or depression.Sleep problems are common among these pediatric patients, even if not the primary reason for consultation.Many children are already deeply entrenched in sleep medication routines before they receive specialized care.CBTI techniques in treatment routines for children suffering from psychiatric disorders is suggested.[58:43 - 1:08:20] Closing segment TakeawaysLinks to resources mentioned on the showHis website:Dr. Jess P. Shatkin - Home (drjesspshatkin.com)Host of About Our Kids on Doctor Radio SiriusXM 110FB: Facebook X (Twitter) @‌DrJessPShatkin ...

In this edition of Talking Insomnia we get to know Insomnia Immunity program graduate Cristian. We get to hear how a succesful businesses owner owner, husband and father of three who fell into a spiral of insomnia in the fall of 2022. We learn how ice baths, medication and CBTi offered no relief whereas an inner journey of education and courage lead to more freedom than he had ever imagined possible.  Would you like your copy of our FREE 'Off-to-Dreamland' kickoff booklet? If you said "Duh" then simply head over to https://www.thesleepcoachschool.com and click the link at the tippy top. Happy reading! Would you like to work with one of our certified sleep coach? Awesome! Here are some great options:  The Insomnia Immunity Group Coaching Program. BedTyme, a sleep coaching app for iOS and Android offering 1:1 text based coaching. Zoom based 1:1 coaching with Coach Michelle or Coach Daniel. The Insomnia Immunity program is perfect if you like learning through video and want to join a group on your journey towards sleeping well. BedTyme is ideal if you like to learn via text and have a sleep coach in your pocket. The 1:1 Zoom based program is for you if you like to connect one on one with someone who has been where you are now. Find out more about these programs here: https://www.thesleepcoachschool.com/  Do you like learning by reading? If so, here are two books that offer breakthroughs! Tales of Courage by Daniel Erichsen https://www.amazon.com/Tales-Courage-... Set it & Forget it by Daniel Erichsen https://www.amazon.com/Set-Forget-rea... Would you like to become a Sleep Hero by supporting the Natto movement on Patreon? If so, that's incredibly nice of you

Dr. Sarah Silverman is a Stanford-trained holistic sleep specialist and wellness consultant. She is an expert in Cognitive Behaviour Therapy for insomnia (CBTi), the first-line treatment approach for adults with chronic insomnia. CBTi is an effective way to improve sleep naturally and overcome chronic insomnia without medication. She is the founder and CEO of ZzzHaus health consulting agency, which uses epigenetics testing, circadian science, and evidence-based protocols to maximise performance. When might someone be a good candidate for CBTi? How effective is CBTi? What's the best way to find a CBTi provider? For more on Dr Sarah Silverman you can follow her: Website: https://www.drsarahsleep.com/ Instagram: https://www.instagram.com/drsarahsleep/ LinkedIn: https://www.linkedin.com/in/drsarahsleep/ -For more on Deepa: Deepa is an Allied Functional Medicine Practitioner, Ayurvedic Practitioner, Author and a Yogini at OHA Health. Having a son with a rare adrenal disorder gave her insight into the working of the adrenals. Her articles have been shared by Dr Mark Hyman, MD, a 17 times NY Times Bestselling Author. She also gave the opening speech on Health Hacks at Amazon Web Services & YourStory HeathTech 2019 to heads of healthcare start-ups in India. She is in the YourStory100 Digital Influencers Of 2020. She is the author of the book How To Sleep Better-The Miraculous 10-Step Protocol To Recharge Your Mind & Body by HarperCollins. She has been featured on the award winning podcast 15-Minute Matrixand UK Health Radio discussing sleep. 

Matt dives into the intricate relationship between menopause and sleep disturbances today. He begins by noting that menopause, a natural process for women typically occurring between ages 45 and 55, brings about significant physical and emotional symptoms, with disrupted sleep being one of the most impactful. Exploring the underlying mechanisms of sleep disruption in menopause, our host highlights hormonal changes and hot flashes as primary factors. Hormonal fluctuations, particularly a decline in estrogen and progesterone levels, affect neurotransmitters like serotonin, which regulate sleep. Additionally, hot flashes disrupt sleep by causing thermal dysregulation and nighttime awakenings, further exacerbating sleep disturbances.Matt goes on to discuss the various types of sleep impairments associated with menopause, including insomnia, sleep-disordered breathing such as sleep apnea, restless leg syndrome, and disruptions in specific sleep stages like REM sleep. He also explores treatment options, emphasizing hormone replacement therapy (HRT) as a potential solution to rebalance hormonal levels and improve sleep quality. However, Matt acknowledges the controversy surrounding HRT and offers insights into alternative approaches, including medication options like sleeping pills and gabapentin, as well as non-drug therapies like cognitive behavioral therapy for insomnia (CBTI). Overall, today's episode stresses the importance of recognizing the profound impact of menopause on sleep and the need for comprehensive support and education to address these challenges effectively.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Are sleep troubles keeping you up at night? Matt used to be a skeptic about meditation, but 7 years ago, he tried it using a fantastic meditation app called ‘Calm', and it transformed his sleep! Now, he meditates for 10 minutes before bedtime every night! He's also partnered with Calm who have been generous enough to offer his podcast listeners an exclusive 40% discount on their premium subscription! All you have to do is go to calm.com/mattwalker and take advantage of this incredible deal! Head on over now and improve your sleep today!The good people at InsideTracker are one of the sponsors of this week's episode, and they are generously offering a special 25% off any one of their programs for anyone who uses the above link during the time window of this episode. InsideTracker is a personalized biometric platform that analyzes your blood and your DNA to better understand what's happening inside of you and offers suggestions regarding things that you can do to better try and adjust some of those numbers, optimize them, and, as a result, optimize you.Another sponsor this week is the biochemical electrolyte drink company LMNT, and they are very kindly offering eight free sample packs when you purchase any

Dr. Michael Grandner is Director of the Sleep and Health Research Program at the University of Arizona, Associate Professor of Psychiatry and Medicine in the School of Medicine, Associate Professor of Psychology in the School of Sciences, Associate Professor of Nutritional Sciences at the College of Agriculture and Life Sciences, and Associate Professor of Clinical Translational Science. He is also Director of the Arizona Behavioral Sleep Medicine Clinic at the Banner--University Medical Center in Tucson, which oversees the diagnosis and treatment of sleep disorders using non-medication approaches.www.SeniorCareAuthority.com

Join us as we interview Khoa Tran, founder and CEO of Pocket Kado. Discover the inspiration behind the app, which uses cognitive behavioral therapy for insomnia (CBTI) to improve sleep. Learn how Pocket Kado gamifies the process by rewarding users with dream miles for engaging in behaviors that promote better sleep. Despite initial skepticism, the app has received positive feedback and won the Sleep Tech Award at #CES2024. Hear Tran's reflections on the risks he took to pursue the app and the satisfaction he feels from its impact on users' lives. Learn more about your ad choices. Visit megaphone.fm/adchoices

It's hard to find insomnia without a healthy dose of fear or anxiety. Few individuals make an appointment to see a sleep specialist only to let them know that the situation is no big deal and frankly enjoyable.  Fear not only plays a huge role in the development and worsening of insomnia, it also offers an insight into a potential solution. In this episode we will:Review the incidence of anxiety in this country and the percentage of individuals diagnosed with anxiety who also have insomniaDefine anxiety and how it works in insomniaLook at the role fear plays both in insomnia and how it functions as a central target in CBTiConsider how some aspects of CBTi can often create fear as well as alleviate itLook at the insomnia cycle within social media and popular media and how it creates its own fearUnderstand the role of fear and the fear response amplitude within our neural circuitry as a potential risk factor for developing insomniaProduced by: Maeve WinterMore Twitter: @drchriswinter IG: @drchriwinter Threads: @drchriswinter Bluesky: @drchriswinter The Sleep Solution and The Rested Child Thanks for listening and sleep well!

In this incredibly enlightening episode of our podcast, I had the absolute pleasure of hosting Dr. Audrey Wells, an exceptional expert in the field of sleep medicine. We dove deep into the complex world of sleep disorders, focusing particularly on insomnia and sleep apnea, and how profoundly they affect our overall health. Dr. Wells has a fascinating journey into medicine; it wasn't your typical straight path to medical school right after undergrad. Her choice to pursue medicine stemmed from a deep-seated desire to contribute significantly to society and challenge herself. Her experiences at the Dana-Farber Cancer Institute, followed by medical training at prestigious institutions like the University of Michigan Medical School and Washington University, have profoundly shaped her expertise in sleep medicine. During our conversation, we discussed the widespread nature of sleep disorders and the critical importance of understanding each patient's unique sleep experience. Dr. Wells emphasized how vital sleep quantity, quality, and timing are for optimal health. She also shed light on the cultural issue of sleep deprivation and our society's tendency to neglect sleep in the relentless pursuit of productivity. We tackled the challenges of insomnia, discussing the effectiveness of cognitive behavioral therapy for insomnia (CBTI) as a primary treatment. Dr. Wells shared her approach to helping patients navigate their sleep issues, focusing on both the emotional and psychological aspects of sleep and the importance of addressing insomnia's root causes. Our discussion also covered the use of melatonin and other over-the-counter sleep aids. Dr. Wells talked about the potential risks and stressed the importance of caution with supplementation. She provided valuable insights into prescribed sleep medications, their proper use, and the necessity of having an exit strategy to prevent long-term dependency. A significant part of our chat was dedicated to discussing the impact of menopause on sleep. Dr. Wells shared her personal experiences with menopause and stressed the importance of treatment for symptoms like hot flashes that can disrupt sleep. We also explored the potential benefits of hormone therapy during menopause and emphasized the need for more conversations around women's health in the context of sleep medicine. Finally, Dr. Wells gave us a sneak peek into her upcoming virtual summit, "Sleep Deep: New Approaches at Beating Sleep Apnea and Insomnia." This event promises to offer practical, actionable, and evidence-based strategies to improve sleep, featuring a variety of expert perspectives. To sum up, this episode was a treasure trove of information about sleep disorders, the importance of personalized treatment, and the deep connection between sleep and overall well-being. Dr. Wells' expertise and personal insights made for an incredibly informative and engaging conversation that's sure to benefit anyone looking to enhance their sleep and, in turn, their health. To get the free e-book "Better Sleep Sets The Stage For Better Blood Sugar & Better Weight" visit: https://drtalks.com/sleep-apnea-summit/better-sleep-sets-the-stage-for-better-blood-sugar-better-weight/?uid=662&oid=63&ref=3767 Looking to lose weight? Then join my free 21-day weight loss challenge today, visit: https://www.drmarbas.com/21dayweightlosschallenge To work with me: https://www.drmarbas.com/ To connect with Dr. Wells: https://www.supersleepmd.com/ A Big Thank You To Our Sponsors: To work with the world's best plant-based coach, Maxime Sigouin visit his website: www.fitvegancoaching.com To learn plant-based cooking and get your medical questions answered join The Healing Kitchen taught by Brittany Jaroudi and me! Click here to learn more: https://www.drmarbas.com/the-healing-kitchen

Check out Citrine: My favorite, one-stop-shop for all things low-tox skincare and beauty. Save 10% by using code: ashleytaylorwellness (all brands except TheraBody, Vintner's Daughter, and Kypris) Click here:  https://citrinenaturalskin.com/?sscid=71k7_56uy4https://www.instagram.com/morganadams.wellness/https://beacons.ai/morganadamswellness/2:00 - Morgan's sleep story6:00 - Do you need 8hrs of sleep?7:40 - If you have insomnia9:15 - If you're a “terrible sleeper” listen to this11:44 - Parenting & sleep12:12 - Consistent wake times to train your circadian rhythm, “sleep pressure” builds up15:00 - Insomnia 16:26 - Prioritize Bright days and dark nights18:50 - Weight management and sleep wake up consistency 21:00 - Alcohol is often used as a sleep aid, BUT it cuts off REM sleep & increased wake up times for the bathroom22:50 - Digestion vs. sleep, avoid eating heavy meals before bed because your body will prioritize digestion over sleep27:30 - Blue light blocking glasses - https://raoptics.com/ashleytaylorwellness code ASHLEYTAYLORWELLNESS30:14 - Sleep environment: a cave: cool, dark & quiet31:30 - Bamboo pajamas or sheets35:20 - Oura stress tracking ouraring.com/ashleytaylorwellness39:30 - Deep sleep & REM sleep42:00 - Hormones & sleep, leptin49:00 - Coffee enemas help us get into parasympathetic and Ashley does them before bed sometimes to relax53:00 - Mitozen - Sand Man Melatonin Suppositories https://www.mitozen.club/?ref=Lx15YMHzqBnYBd one time $10 fee, use code ASHLEYTAYLORWELLNESS to save once you join53:12 - Herbatonin: a plant melatonin56:10 - Epsom salts as a foot soak57:00 - Warm bath or shower before bed, cool room58:40 - Mouth taping1:00:50 - Importance of feeling safe while sleeping1:01:47 - Sleep positions, side, back1:03:10 - CBTI, if you can't sleep, go to another room for 30 mins, do something relaxingFollow me on Instagram here:https://www.instagram.com/ashleytaylorwellness/https://www.instagram.com/highmaintenancehippiepodcast/Apply for 1:1 Coaching: https://secure.gethealthie.com/appointments/embed_appt?dietitian_id=1270471&require_offering=true&offering_id=133465&hide_package_images=false

Nishi Bhopal MD is board certified in Psychiatry, Sleep Medicine, and Integrative Holistic Medicine. She is the founder and medical director of Pacific Integrative Psychiatry, an online practice in California where patients receive a whole-person approach to anxiety, depression, and sleep disorders, including nutrition, mindset coaching, psychotherapy, yoga and meditation, and integrative and functional medicine.In addition to her private practice, Dr. Bhopal is the founder of IntraBalance, an educational platform that includes a YouTube channel for physicians and therapists where she teaches evidence-based, integrative tools to optimize sleep and mental health, along with online courses on sleep for both patients and healthcare practitioners. Her passion is making mental wellness and the science of sleep easy to understand and accessible to all.SHOW NOTES: 

Ever wake up in the middle of the night with the thoughts of “Damn. I'm not going back to sleep tonight” crossing your mind?  Sleep and neurodivergent brains have a complex relationship, and many neurodivergent individuals struggle with insomnia, restless sleep, sleep paralysis, being light sleepers, and having the weirdest sleep schedule in general, if you can call it a schedule at all.  Fatigue is often common and more intense for neurodivergent individuals, which can be hard on those who are already struggling with executive functioning. If you find that sleep is a challenge or seems harder for you to get than others, then this episode is for you. Top 3 reasons to listen to the entire episode: Understand the relationship between neurodivergence and sleep disorders and challenges on a personal and clinical level. Learn how to make the most of sleepless nights so that you can reduce the stress of your “time zaps.” Identify ways to improve the quality and consistency of sleep. Sleep challenges are something neurodivergent individuals will often struggle with, so we encourage you to explore what will help take some of the stress out of sleepless nights and help create the best environment for relaxation and rest. Dr. Neff Resources:  Autism, ADHD, and Sleep: An Expert Guide on Neurodivergent Sleep: https://neurodivergentinsights.com/blog/autism-adhd-and-sleep Sleep Workbook: https://neurodivergentinsights.com/neurodivergentstore/p/the-neurodivergent-sleep-workbook   Transcript MEGAN NEFF: Good morning, actually, good afternoon.  PATRICK CASALE: Good afternoon. Well, good morning to you. Can you hear me?  MEGAN NEFF: I can hear you. PATRICK CASALE: Yeah, I'm exhausted. Sleep is challenging. MEGAN NEFF: Yeah, no shit. PATRICK CASALE: It's like, one of those situations where you fall asleep, finally, and that's a challenge. And then like, you wake up at 2:00, 3:00 in the morning, and you know that nothing is going to happen. Like, there's no forcing it. You can try all the tricks in the world, all the fucking things that you can do. And it's still the same outcome. MEGAN NEFF: Yeah, that is interesting. I have that too. Like, there's some wake-ups where you just know like, fuck, I'm not going back to sleep from this one. PATRICK CASALE: It's hard because, I mean, I almost experience that every day. MEGAN NEFF: Every day you have that?  PATRICK CASALE: Yeah, like probably I might have good quality sleep, which I would quantify as like, five hours total, maybe like four to five times a month, and every other night is like- MEGAN NEFF: Wait, how many hours? Five hours? PATRICK CASALE: Four, five tops. MEGAN NEFF: You have that, so wait, four or five hours, you have that four or five times a month?  PATRICK CASALE: Yeah.  MEGAN NEFF: Patrick, that's really, really bad.  PATRICK CASALE: That's bad. MEGAN NEFF: You don't need me to tell you this, but that's like, oh, my gosh. You're sleeping like you have a newborn but without the newborn. PATRICK CASALE: Yeah. And it's been all my life, you know? So, it's challenging. And it's like, I constantly ask myself, like, how the hell do I even get through the day when I'm running on like, you know, a couple of scattered fragmented hours of sleep every night? And it's a great segue into what we're going to talk about today, which is- MEGAN NEFF: Which is sleep. PATRICK CASALE: Sleep and neurodiversity. So, you know, here we are. And I know we wanted to start recording as soon as we got in the room because we always have these conversations. So, I just want to welcome everyone to the Divergent Conversations Podcast. I'm your co-host, Patrick Casale. MEGAN NEFF: And I'm Dr. McMahon. I mean, oh my gosh. Wow, that was weird. I'm Dr. Neff. That was my maiden name. I am Dr. Neff. I clearly have not fully woken up. PATRICK CASALE: So, Megan is on the West Coast. It is about 12 o'clock here on the East Coast. So, Megan's waking up, I haven't slept. We're going to talk about- MEGAN NEFF: We're trying to get our names right. PATRICK CASALE: …the elusive topics of sleep while also trying to juggle saying our names correctly, and being on the air. So, we want to give everyone a real glimpse into what it's like every day as a neurodivergent person, entrepreneur, therapist, all the things, so today we are going to talk about sleep. Megan's going to take much more of the clinical side of it, I'm going to complain about how fucking tired I am and- MEGAN NEFF: Oh, I'm going to do that too. PATRICK CASALE: So, it's so challenging, right? Because our executive functioning is already having such a hard time as it is and then, through the mix, like, this inability to sleep, to rest. Like, I don't know about you, but I don't nap. I wish I could. I'm envious of all of you who can do that. I'm envious of my wife who like falls asleep and is like snoring with her eyes closed, like a minute after saying she's going to bed- MEGAN NEFF: Oh, my goodness.  PATRICK CASALE: And I'm like watching her like, "What the fuck? This is witchcraft. This is ridiculous."  MEGAN NEFF: I know, I know. Yeah, my spouse has such a consistent sleep routine. He goes to sleep at like, between 9:00 or 10:00. And then he wakes up at like 5:00 or 6:00, he wakes up early. But he has like a solid sleep block that I'm so jealous of. I, for the life of me, cannot, even though I'm so exhausted all day, I cannot get myself to fall asleep before midnight. PATRICK CASALE: Yeah, so what is happening for you? Like, you know, you're exhausted, you feel it physically, mentally, you know, you're tired. But you know, like, midnight still is six, seven hours away. What are you doing in that time period? MEGAN NEFF: So, that's actually something I'm trying to work on right now because it feels like kind of a time's up, which I don't like, that impacts my mood. So, I'm typically working on something, I'm typically working on what I call bucket B work which is, like, I don't need to deeply focus. So, like, last night I was refreshing my infographics and getting them up on my website, and like kind of mindless stuff. So, I'm typically doing that kind of thing. Sometimes I'll get hooked into some sort of rabbit trail, which then keeps me up later, which is very common, particularly, among ADHDers. So, yeah.  PATRICK CASALE: What's the most recent rabbit trail you've been on? MEGAN NEFF: My most recent one is kind of fun. So, over the weekend… so, I have three talks in February that I'm prepping. And I think I've told that to you. And I have so much work I need to do for these in this week. And I was just really struggling. I'm like, "I know I should run through my slides. I know I should go record videos." And I cannot get myself to do it, which is not… when the urgency hits, typically, I'm able to get going.  And I was talking to my spouse, I was just like, I was so tired. And one thing he said that was helpful. He's like, "You know, for February, you're actually doing pretty good." And he talked about how past January, February, he just knows, like, I'm kind of going to be a miserable person to live with during these months. So, he was saying, "You should, like, get on a flight and go somewhere sunny." Because I'm in Oregon, it's like the winters are, literally, depressing here. I'm not saying it metaphorically. PATRICK CASALE: Overcast, gloomy, dark, gray, raining. MEGAN NEFF: It's terrible. So, my most recent rabbit trail was looking into flights for like Hawaii, or California, or Arizona, and packages and try to figure out, could I get away for 10 days, sometime? So, I've spent way too much time not sleeping, trying to figure out a flight to go somewhere to get more energy, which is… There's some irony in all that. PATRICK CASALE: You and I have talked about, you know, for me the energizing contribution of traveling, and I still stand by this, and we should probably have an episode on this at some point of like, the neurodivergent travel experience, and why it can be energizing because I think it seems counterintuitive to say like, this autistic person really enjoys going out into the world, and traveling, and meeting people, and connecting but there's so much- MEGAN NEFF: I don't like meeting people, but I like traveling. PATRICK CASALE: Right, right. The stimulation piece, you know, it's just like the new location, the new environment, the new temperatures, the new sights, new foods for some people. You know, I really think that it can be so helpful in a lot of ways. And it sounds like you really need some warm weather in your life.  I love rabbit trails that are travel related because I'm like, I get really wrapped up in like the fantasy of traveling and like all the places I want to go. What seems more interesting than the one I've been on recently, which was like Google searching, how to sell my group practice and like figuring out- MEGAN NEFF: Oh. PATRICK CASALE: Yeah, I know, and some of my clinicians are going to hear this and be like, "What the fuck?" It's just that, you know, you have a bad day and that's where your brain is, is, "I don't want to do this anymore." MEGAN NEFF: Well, that's interesting. Both of us, our rabbit trails are fantasy related. PATRICK CASALE: Yeah, mine always are, I think, for the most part, and it's worry related, or that it's like, you know, I'm thinking worst case scenario, and going down that road. But usually, it's fantasy related. And I think there's something to be said about that. Especially, for autistic folks where fantasy is relatable and maybe safe, and maybe there's the ability to feel playful and connection.  And I think that's why I so often default to like, my wife knows when I'm checked out in January, February, or in general, if the Lord of the Rings, or the Hobbit, or Game of Thrones is on TV, she's like, "Oh, I'm not going to talk to you today." And I'm like, "Yeah, cool." I'm glad we have that understanding. MEGAN NEFF: Yeah, yeah. Both of us, I think, sound really fortunate and lucky, and that we have spouses that understand us and like, my husband's the same. He knows, like, if I've come back from a speaking trip, or from a long day, or if it's February, or January, like, I'm not going to be very verbal and I'm going to have less energy. And he's incredibly supportive and helps with the kids a ton. But yeah, I realize not everyone has a partner who understands his energy fluctuations and will get, like, irritated at their partner for not being more verbal or not being more energized, which I think is a really hard dynamic when I see that clinically. PATRICK CASALE: Yeah, I think you know, we were talking about autistic burnout last time we met and talking about if you have the resources to protect your energy, and to recharge, and to step away and do all the things and a lot of people don't, that's also a really great point that not everyone has that support in their lives, whether it's from partnership, or close friendship or someone just doesn't have to… you don't have to explain yourself to them, you don't have to kind of feel guilty about how you're not showing up or how you're presenting.  And it takes time, obviously, in any partnership, but to have that mutual understanding where your partner, your spouse is not having these expectations of you or like, feeling resentful, or why aren't you talking more? Why aren't you engaging more? Why aren't you more present? And they just kind of know, intuitively, like, "Oh, this is just where Patrick or Megan is at."  It's really weird. My sister's name is Megan. So, saying Patrick and Megan in the same sentence just felt really strange. MEGAN NEFF: Mm-hmm(affirmative) brings up sibling associations, totally. PATRICK CASALE: Negative sibling association. MEGAN NEFF: Oh, okay.  PATRICK CASALE: And maybe she'll listen to this one day and curse my name, too. MEGAN NEFF: You're making a lot of people pissed off at you in this episode. PATRICK CASALE: That's because I'm so fucking tired. I think that it just means like [CROSSTALK 00:10:33]. MEGAN NEFF: I was going to say that your filter's probably off.  PATRICK CASALE: Yeah, there's no filter. It's just like that nauseating feeling of disorientation and sleep deprivation. And so, do you mind, like, just sharing for folks who are listening, why it's so challenging for those of us who are neurodivergent to go to sleep, to get consistent sleep? You make a lot of graphics about it. They're very helpful. I share them with my group practice staff all the time.  MEGAN NEFF: Oh, cool.  PATRICK CASALE: But I would love to hear more about that. MEGAN NEFF: Yeah, absolutely. I don't know if you did this, after I was diagnosed, I started Googling every weird thing about me to see if it was possibly related to my autism. And sleep is one of the first ones I Googled because I've always had just weird sleep stuff, like sleep paralysis, I don't know if you've ever experienced that? It's really disorienting. And just insomnia and other sleep issues.  So, it's one of the first things I researched. And it's really interesting because when a person is diagnosed autistic or ADHD, rarely are they also told, "And this co-occurs with this handful of sleep disorders."  So, first, from a like neurological, biological, we're just more vulnerable to sleep disorders. So, things like, we tend to have a flattened melatonin curve, so that kick of melatonin a lot of people get that cues them to go to sleep, a lot of us have a more flattened curve, or we're getting it later in the night.  Also, there's a gene mutation a lot of us have that influences our circadian rhythm. So, a lot of us have a delayed circadian rhythm or just a dysregulated one. And then we're more vulnerable to things like narcolepsy, sleep apnea, and other sleep obstruction disorders.  So, biologically, there's a lot going on that makes us vulnerable. But then, outside of that, there's things like sensory issues, if you're a heightened sensory person getting comfortable at night, being woken up by a snoring partner, or by something outside of the house, so we get woken up more easily and have a harder time just getting comfortable.  I'm curious, it's probably also related to our more reactive nervous systems, like, you have to be in a relaxed state to be able to enter deep sleep and a lot of us have more hyper-vigilant nervous systems. So, there's a lot of vulnerabilities we have that makes sleep pretty difficult. PATRICK CASALE: Yeah, absolutely. And I'm glad you're able to share that that way for everyone listening because there's a lot of things going on beneath the surface that are impacting you. And I know for myself, I'm restless. I have that constant anxiety and nervous energy, and it's very hard to get comfortable, so deep sleep is not something I'm much, you know, familiar with because the slightest noise, the slightest sound, like, my dog getting up to go get water, like, my dog whining or snoring too. It's just, like, every little thing builds on itself and it's so hard. MEGAN NEFF: Patrick, you have a terrible sleep environment. If you were my client, like, we'd be working on your sleep environment. It's terrible. PATRICK CASALE: It's terrible. And we have, like, a senior dog who sleeps on a bed on the floor but she's restless at night and will get up , to drink water, and like I will hear her get up, and then you'll hear her like click-clacking through the house, and like drinking all the water, and then coming back, and like scratching her blanket to go to sleep and you're just like, "Oh my fucking God." Like, if I was just asleep for an hour and that's what woke me up it's just infuriating and it's challenging. And you know, temperature sensitivity, all the things that come with it, even like having that restless leg syndrome, and just being really uncomfortable.  So, really trying to figure out ways to make your sleep environment more sleep hygienic, or you know, whatever works for you in terms of just being able to get some rest because it's so crucial, and you know, otherwise you're just kind of flying by on autopilot all the time. And it doesn't feel good to kind of move through life like that. MEGAN NEFF: I'm still like, seriously, trying to figure out how you do it with four to five hours of sleep because you do a lot. And that sounds really painful. PATRICK CASALE: Yep, it's really painful. The thing that I hate the most, like, I'm so used to operating on that amount of sleep, where I can push through, and have the conversation that we're having right now, and do what I need to do today without it being too overwhelming.  But I used to have an active, pretty intense gambling addiction. And I can remember nights where I stayed at a casino till 6:00 AM, till the sun came up, and then drove two hours home and, you know, then you're trying to fall asleep with that, it's just that feeling of like, you're nauseous, you're disoriented, like, everything hurts. It's just uncomfortable, and the whole day is ruined. And, you know, you have a day or two like that every month. And thankfully, it's significantly less than it used to be where that type of situation would be, like, almost weekly, but now it's once or twice a month where you just don't sleep. And you kind of know as it's happening, that this is what you're in store for. And it sucks, I mean. And you know, I used to try to force myself back to sleep, that never works. So, just getting up, getting out of the environment, getting out of your bedroom, and I'll go lay on a couch, or go like try to do some mindfulness activities, I'll try to like, even do some, like, exercise if I have to, if I'm feeling really restless, but like, I've never found the magic solution yet. I'm still searching. MEGAN NEFF: Yeah, yeah, yeah. So, when you wake up, I was going to ask you what you do when you wake up at three, and you're up for the rest of the night? So, it sounds like you kind of go do something relaxing? PATRICK CASALE: I try. I used to do the thing that I think a lot of us do or have done where you're like, staring at the clock saying, "Okay, it's three o'clock, but if I fall asleep right now…" MEGAN NEFF: Which totally feeds the insomnia loop, yeah. PATRICK CASALE: Exactly. Yeah, then I'll get four hours of sleep or five hours of sleep till 8:00 AM. And it's 3:30, then it's 4:00, then it's 4:02, then it's like, it just builds on that like that loop is… you can't get out of it. MEGAN NEFF: Yeah, so I used to work in oncology. And so, I was doing more health psychology. And so, sleep was actually a big issue that I worked with folks on and protecting that relationship to the bed, which is such a huge intervention of, once the brain starts to associate the bed with a stressful thing, that just totally feels that insomnia loop, and exactly what you're saying, that anxious rumination of like clock watching, and then, the anxious rumination of, "I'm going to be so tired tomorrow." All these things that activate our sympathetic nervous system, making it almost impossible to fall back to sleep.  So, it's really the, like, neuroscience, and the science behind sleep, and brain associations. I think is really fascinating. It hasn't helped me completely crack the sleep code for me, but I do find it really interesting. PATRICK CASALE: Yeah, I mean, I do too. And I think, yeah, the rumination piece is really challenging. And that's why I encourage anyone who's listening to get technology out of your bedrooms, and you know, really try hard to only associate your bedroom with sleep, which is something, you know, a lot of CBTI therapists and sleep specialist would say, like, have a cool dark environment and, you know, get your… I put my phone in a completely different room because otherwise I'll go on and I'll just start scrolling through it or answering messages at night. And that's just going to activate again.  And so, doing the little things, but even doing the little things, and still having these experiences can be really frustrating. And some of it, it feels like you kind of are waving the white flag where you're just like, I don't know what else to do at this point. I've tried hypnosis, I've tried sleeping medications, I've done sleep studies, and it's just like, all right, here we are. MEGAN NEFF: Did they ever find anything with sleep studies? PATRICK CASALE: No, no, no form of apnea, just really bad insomnia. And you know, it's the combination of what you said, it's the constant worrying, rumination, and the ability to get relaxed. And then it's the sensory stuff. It's the inability to like, just be comfortable. And once your anxiety starts ramping up, everything is uncomfortable. Like, the smell of your pillow, the firmness of it, the texture of your blanket, whatever it is, it's just like, it's hard. I wish I had a solution. I really do. MEGAN NEFF: Yeah, no, and that's part of what, like, sustains a stress cycle is typically someone like you, or me or the average autistic, or ADHD person has tried so many things before they go to a medical provider. And then, the medical provider will often, like, list out these things that they've already tried, they've already researched. And that gets back to, I do think when working with sleep issues some level of acceptance that my sleep is going to be shitty, I'm going to have days where I feel really tired, I actually think is really important. Because otherwise, we get so locked into that anxious fight with sleep. PATRICK CASALE: I agree 100%. And you're so right about like, the average autistic or ADHD person has done the research. Like, we do the research, we go down those rabbit trails, and like we figure out, okay, you can try this, okay, you can try this. And then when someone lists it out for you, you get kind of frustrated because you're like, "I've already done this stuff." Like, "Have you tried mindfulness?" "Yes, I'm a fucking therapist. I know how to practice mindfulness." "Have you tried doing A, B, and C?" And you're just like, "Is there any medication that you can give me that could be helpful?" Which isn't really helpful anyway because a lot of those drugs and medications are so harmful for you, the Ambien, all of the medications in the world designed for sleep are also designed somewhat in terms of anesthesia and putting you under for surgery. So, it's not a healthy way to get sleep. It's just like, I need to get knocked out because otherwise, I'm going to go into like hallucinations, and delirium, and all this stuff that comes with sleep deprivation. MEGAN NEFF: Yeah, it's good when you're like, near psychosis to like, okay, I need one good way to sleep. But yeah, as like every night solution. It's interesting, I don't know if, and I just want to clarify, I'm not recommending this. I'm just curious, your thoughts. And I don't know if cannabis is legal, where you are. It's legal in Oregon. And a lot of people I work with get sleep relief from cannabis. And it makes sense to me just because a lot of the sensory stuff quiets down.  So, that's been interesting to see some of my people experiment with and benefit from. I'll be curious to see as there's more research around that. And I'm not talking about, like, getting high. It's like a very low dose. There's even cannabis teas. I guess, yeah, you all don't have access to, [CROSSTALK 00:22:31]. PATRICK CASALE: Yeah, it's weird, you know. And we could probably do a whole episode on, you know, substances, and neurodiversity, but I'm all for the legalization of cannabis all throughout the country and the decriminalization. My wife, I'm going to get myself in trouble with this episode today, works for the U.S. government. So, like, I can't do anything in my house that is illegal in the state or I would definitely be trying every single combination under the sun. So, the most I can do, at this point in time, is like CBD melatonin gummy-type situations.  But it's interesting, you know, and I want to… we could probably talk about this in lived experience too. But anytime I smoked marijuana as a high schooler, like in college, I got unbelievably paranoid, freaked out, like, obviously, you're not controlling the strain when you are purchasing drugs when you are in high school. However, I'm always curious about experiences because I've heard this from a lot of autistic people of like, their experiences with marijuana were really negative.  But I want to see now that we have so much more, like, we know the source, we can kind of identify the strain for which purposes it exists for to see if that would be helpful because at this point, the only thing that's helpful and it's not helpful, I've talked to you about this, is in the short term alcohol is helpful at times because it will knock me out but then it will fuck up your RAM and your circadian rhythm and every- MEGAN NEFF: Yeah, it's not good sleep. PATRICK CASALE: Not good sleep. But sometimes you're just like, I need to fall asleep. And this is what I'm going to default to. So, you know, I think cannabis would be the lesser of two evils for sure. MEGAN NEFF: I would agree with that, cannabis verse alcohol sleep. Yeah, this episode, we're going to get into trouble with this episode. Psychologists recommends cannabis. No, I'm not recommending. Do your research, talk to medical providers. PATRICK CASALE: Or a harm reduction-based therapist in general. And I agree, you know, do your research. Don't take medical advice from us. But I do think that trying to figure this out for all of you listening, because I'm sure if some of you are feeling like you identify with what we're saying, and have similar experiences, and you know how torturous and hellacious it is.  And Megan and I talked about our privilege and being small business owners last week, when it comes to autistic burnout, some of you have to get up and fucking go to work the next day, regardless of how much sleep you received.  And I know what it was like working at an agency job or just being employed elsewhere, not getting sleep, and having to call in because I could not function. Like, I could not get up. I couldn't drive safely like, and it's so hard when maybe you don't have the ability to just say, "Another night where I didn't sleep." But I have to get up and go to work. MEGAN NEFF: Yeah, yeah. Absolutely, absolutely. As you were talking, I like have visceral memories and truth of when my kids were young. So, my son, I now understand, it's because he has sensory issues. But he didn't take to eating solid foods till 18 months, which means he nursed all the time, and we co-slept, and he would be literally like, latched on to me nursing most of the night because he was hungry, because he wasn't eating.  And I also had an autistic three-year-old who had a ton of energy, and we had no idea what was happening. So, I was like, barely sleeping. And I would wake up just… and I'd have to get up, right? I had a baby, I had a three-year-old, I was a stay-at-home parent at that time in our life. I was on the verge of like, psychosis at one point of, I remember I went up to my parent's house because I was like, "I just need a night of sleep." Because I felt myself, like I felt my grasp on reality slipping and it was it was terrifying. It was really terrifying.  And yeah, I mean, sleep, it's just a beast. And yeah, so for people out there who have had babies and are autistic, oh my gosh, I feel for you. So, I had two C-sections, I had complicated pregnancies. And then, for the life of me, I could not sleep when the babies slept. I would have terrible, terrible insomnia. So, my recovery from my surgeries were incredibly hard.  So, I think, it's interesting, there's very little, if you like Google autistic pregnancy, or autism and pregnancy, you get all these things where like how not to have an autistic baby. But there's very little out there about being a person who's autistic, and pregnant, and sleep, I think, by far, like, worst issue during my pregnancies and postpartum period, which just made that whole season of life so excruciating. PATRICK CASALE: That has to be so hard in so many different ways because you still have these responsibilities of, I have to get up, I have to take care of my kiddo. Like, I have to do this thing and just losing your grip on reality, just being in that constant grief, that pain cycle, that exhaustion, I feel for you and anyone else who's had that experience. And it's hard, and you're right, you Google this stuff, and you're going to see all this shame-based ableism bullshit of like, how not to do this thing, how it's a negative thing if this is your experience, and there's just not a lot of research done on lived experiences in general right now. MEGAN NEFF: Yeah, yeah. So, it's kind of depressing. PATRICK CASALE: I was just like, staring out my window like, oh, yeah. I mean, it's so challenging because so many of us rely on how our brains work too. And I feel like I'm moving in slow motion when I have these types of days or situations where I'm so used to, like, my brain rapid firing and moving really quickly. And if you're moving through quicksand, is how I kind of experience it, where like, everything just feels delayed and takes a bit longer to process or respond to.  I got some messages today from my group practice staff, love you all, not selling it, promise, where I had to look at it like five or six times to be like, "Wait, what is this person asking me." And like, now that it's halfway through my day, I'm like, oh, it was actually like a really simple question to respond to. And I couldn't put those pieces together. MEGAN NEFF: Yeah, yeah. Well, and for people who, like, control, actually, I thought about that too when we were talking about cannabis, I wonder if that's part of the paranoia for some autistic people, is it's like you're losing control of your thoughts and ability to put things into sentences. But with sleep deprivation, the loss of control of like being able to organize our thinking, I think that can feel really claustrophobic, especially, for autistic people where we value control a great deal.  PATRICK CASALE: Sure. MEGAN NEFF: Yeah, I know for me part of what's so hard on us, like after a bad night of sleep, I can't be as productive and I feel really bad when I'm not mentally productive. It feel… like, I have this constant kind of existential awareness that time is passing and I'll never get this time back. And it leads to this kind of anxious need to always be doing something efficient or effective with my time. So, when I have a shitty night of sleep, and then the next day, I'm like, "Well, this is kind of a waste of a day."  And so, then I've got this double, like two depressing things happening. One, because I didn't get sleep, my body's more depressed because of all of the sleep chemicals that… what the brain does during sleep. But then because I'm not being productive, which is what gives me a sense of accomplishment and like a mood boost, it's just extra.  One thing that helps me is I will tell myself, like, "Don't trust your brain today." In the sense of like, whatever you say about yourself or your future, it's going to be filtered through this depressive lens, so just don't trust it. PATRICK CASALE: Yeah, I love that. That's so helpful for me and probably for so many people listening. Because I think, you know, this is how my brain is working right now, as you're saying things and I'm like, "Oh, we could do an episode on that, oh, we could do an episode on that." Which is great. So, like, that's how scattered I feel.  But I think that productivity piece is important to address because so many of us, we want to be productive, we want to have control over our day-to-day. And we get a sense of accomplishment for it, that dopamine hit is real for sure. And so often it's misidentified and wrongfully associated with like, hustle culture and like, just obsessed with achievement. And it's like, no, no, no, no, no. This is actually like how I feel a sense of self. Like, there's that sense of pride fullness. It's also like checking the thing off the list. And that's really helpful. It has nothing, very rarely, I don't want to use blanket statements. It very rarely is about like hustle culture, and grind culture, and like the next achievement, and the next achievement, and the next achievement. And I think that gets wrongfully missed a lot of the time. MEGAN NEFF: Yeah, yeah, absolutely, absolutely. I was actually just thinking about this the other day, how I spent… so I was in psychodynamic, psychoanalytic depth therapy for three years before my autism discovery and then diagnosis. So, there's a lot of things I was trying to figure out about myself. And one of them was this inability to rest. And like exploring family of origin issues and trying to figure out like, what is it either in my childhood or myself that like, I cannot just be. Like, that is very, very painful for me, just being. And then realizing like, oh, that's ADHD. And maybe there's other depth things that layer on top of that, but at the end of the day, there's a neurological reason that when I'm playing a board game with my children, and my kids like, not realizing it's their turn, and I get impatient, I'm like, "It's your turn." There's a neurological reason for that. PATRICK CASALE: That's another great episode. I think we should do that next week, about like, what you just said is so profound and it's so vulnerable too, of just like, your lived experience of how painful it is to not be able to just be or to really struggle with that in general. And I struggle with that too. And I imagine most of you who are listening also have a similar story or a similar feeling. I have always been described by parents, by friends, by early childhood, you know, folks who were in my life as someone who was not comfortable in their own skin. I was always, like, moving or doing something, and it's still true today. Like, I struggle so much to be present, or in the moment, or just experiencing life as it's happening.  And the shitty thing about being a mental health professional and also an autistic ADHD person is you like, you can't always practice what you preach, in my opinion. And like we don't in this profession, a lot of the times, but even the things that we know to be true about like mindfulness, and stillness, and self-compassion, and all the buzzwords that we like to use, I fucking hate it. Like, I can't do it. And I try. And then you can create this like, inner frustration, shame spiral situation where you're like, why can't I just do this? MEGAN NEFF: Yeah, yeah. Which then gets reinforced when we maybe go to a therapist and get taught these things. Like, you were saying earlier, like, "Well, have you tried this? Have you tried this? Have you tried this?" And A, like, maybe we've tried them, but B, we've tried them and they're really, really hard for us.  So, I don't know if I came up with this term or if I learned it somewhere, but I actually started using it before I even realized I was ADHD, mindfulness on the go. I really like it, it's been because I have alexithymia, mindfulness has been huge for me because I know how I'm feeling because I'm identifying what scripts are playing in my mind.  But I'm not sitting there doing like a 10-minute mindfulness exercise, it's like, as I'm going about my day, it's oh, what script is playing right now? It's just, I'm entering a different, like mind space, but I'm doing it on the go. And I find things like slight adaptations like that, of just take mindfulness and then find a way to do it on the go, or to do like, different versions of it, I think is really helpful for ADHDers, it's just, we're not trained as clinicians, how to adapt our interventions for ADHD and autism. PATRICK CASALE: I love that, and if you did come up with that, you should trademark that shit and make that your own. But that makes me remember last week when we were talking, and you had your smoothie in your hand, and you were talking about like, just mindful of the sensation, the temperature of the smoothie, if you take a drink of it, like if you put it down, the weight of it in your hand, those are things that you can adapt and put into place instead of saying to yourself, "I've got to do this mindfulness activity for the next 10 or 15 minutes." And sit here. And I'm not having a fucking revelation or experience." MEGAN NEFF: And feel like a failure because I can't do it, because my mind is all over the place, yeah.  PATRICK CASALE: Exactly. And then you go to your therapist, and they're like, "Oh, did you try to take away your distractions? "And you're like, "How do you do that?" MEGAN NEFF: Like, my mind is a distraction., yeah. PATRICK CASALE: My entire existence is a distraction.  MEGAN NEFF: Yeah, yeah. Okay, so I'm going to make a plug. And I like feel kind of sheepish giving an intervention because we've talked about how dismissive it can feel. And so, I have a sleep workbook. And I do worry about that. Like, people have told me it's helpful. But I also worry, like, I am talking about some of the conventional strategies. And I worry that I'm setting people up for those feelings around, I'm trying all these things and it's not helping.  But here's one intervention that a lot of people find helpful. It's not going to be helpful 100% of time. Again, there's got to be some acceptance of like, we're just going to have some shitty nights of sleep. It's what has helped me the most, in addition to, like, my sleep environment.  Cognitive shuffling, have you heard of this? It's really helpful, especially, for those of us with busy minds because it's like, something like counting sheep is not nearly active enough. So, cognitive shuffling, there's a few apps that will do it. Like, mySleepButton walks you through it, or you can do it yourself. So like, you would take a word like kitten, or, actually, I'm trying to find a word that doesn't have a double letter in it, ocean, and you start with the letter O, and then you think of all of the words you can think of that start with O, so like open, octopus. And then once you've expired that you move on to C, and you do all the words that you can think of that start with C.  And what this does is it shuffles the brain enough and it fragments it that you can't have busy mind going at the same time. And it's mundane enough, it kind of mimics the first stage cycle of sleep by jumping from idea to idea, and so it can help with sleep onset. It's what I do when I wake up in middle of the night and I'm like okay, there's hope I could fall back to sleep, I used to do cognitive shuffling. And I actually, I would say eight times out of 10 do fall back to sleep when I'm using that. PATRICK CASALE: That is a wonderful strategy. And it sounds like that would actually be so helpful. I'm writing it down right now, what was the app that you mentioned? MEGAN NEFF: mySleepButton. And that's what I used first. And I think it was developed by neuroscientists. And again, it mimics that first stage cycle of sleep. What I also do, if someone needs an added layer of complexity, and if they don't have a fantasia, actually, imagining the thing, so like, for me, I'll do that, I'll be like octopus, and then I'll imagine either drawing an octopus, or I'll imagine an octopus. And then, the next word, like open, I would maybe draw a door opening in my mind. PATRICK CASALE: I love this. And I'm writing this down too because I had one of my group practice therapists message our group chat today just disclosing like, massive, massive sleep issues, and struggling significantly, and wanting solutions. So, I'm going to share that immediately when I get off here because I think that is so helpful.  And you're right, like, the simplistic like count sheep, or count backwards, or do these things, it's not stimulating enough, it's not getting the brain to really settle down as much as it needs to. So, I really love that solution.  And I think you should plug your workbooks whenever the hell you want on here because you've worked so hard on these things. Like, Megan's workbooks are just unbelievable resources at your fingertips with these solutions, and these strategies, and these explanations. And Megan's deep dives that she's doing, you know, late at night, or whatever the hell you're doing these things. And I mean, I am always very impressed by just what you're creating. And as a colleague and a friend, I just really want to say that, and name that because I share your resources all the time with people. MEGAN NEFF: Oh, well, thank you. Thank you. Yeah, that's the one workbook, maybe I should add, like, a disclaimer to it, there are a lot of strategies that I walk through, because for me, like learning new strategies they don't all work 100% of the time, but they have helped me improve my seatbelt a lot. So, I want people to have access to them. But I do worry that learning all these strategies, and then if they're still struggling with sleep, that that will just perpetuate the shame spiral. PATRICK CASALE: I think that's with any of this stuff, for all of you that are listening and struggling with some of this. The acceptance piece, like Megan, mentioned a couple times is so crucial of like, I'm going to try these things and we're going to see what sticks. And having acceptance of or having a lot of shitty nights or hopefully less shitty nights than you need to. But you know, I think when we hear like, this is what you should do, this is what you're supposed to do and then it doesn't work, it just creates further division, right? For those of us who already feel like, "But nothing works, why is nothing encapsulating my experience?" So, we see you, all of you that have had those experiences at your doctor, at your therapist, with your friends, colleagues, like we see you, and we know how shame-inducing it can be when it feels like you don't get it, you can't figure it out., this isn't right for me. MEGAN NEFF: So, I'm having a thought as I'm listening to your talk. I think a lot of us have like a lowercase traumatized relationship to sleep. So, if we put sleep in like a relational term, and we think about if we zoom out from all these strategies, and these skills and we think about what is a person's relationship to sleep? If a person has a traumatized stressful relationship to sleep, and then if that gets reinforced by their efforts to improve it, like through medical visits, or through the different strategies they're trying, sleep is always going to be difficult until you heal the relationship to sleep, which is why I think acceptance is so important because that lays that framework of, I'm going to make friends with sleep. I might not like that sleep is an issue, but I'm going to heal my relationship to sleep because if we have a traumatized, strained relationship to sleep, sleep is always going to trigger stress associations, which is going to make sleep so incredibly difficult. PATRICK CASALE: Couldn't can say it better myself, I agree 100%. And that's just really, really wonderful advice for everyone listening. And I'm going to take a lot of Megan's advice tonight and try to start implementing some of this stuff. Yeah, I love that. So, thank you for naming that and just kind of sharing that too.  I don't know what I expected today, but I think this went pretty well even with the divergence going on, so I think that this was a really good conversation about a really challenging topic. And I'm sure we could have more conversations around this topic and expand on it as well. And, you know, answer your questions, and go more in-depth with the strategies and just really honing in on that acceptance piece. I think that's the big one that I'm coming away with, is the acceptance of your brains work differently, your regulation, your body's regulating differently, you're experiencing things differently, and some nights are just going to fucking suck, and just making peace with that it's not you, it's just we've got to adapt and figure out some strategies that work, specifically, for your experiences too. MEGAN NEFF: Absolutely.  PATRICK CASALE: So, for everyone listening to the Divergent Conversations Podcast on all major platforms, new episodes out every single week. We appreciate you showing up and we appreciate you just trying to make it through today and figuring out what comes next and strategies that work for you and specifically, for you. And we will see you next week. So, goodbye.

Brought to you by Eight Sleep's Pod Cover sleeping solution for dynamic cooling and heating, Athletic Greens all-in-one supplement, and LMNT electrolyte supplement.Matthew Walker, PhD (@sleepdiplomat), is professor of neuroscience at the University of California Berkeley and founder and director of the school's Center for Human Sleep Science. Walker is the author of the New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams, which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views. He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Walker was awarded the Carl Sagan Prize for Science Achievements. Walker's research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including 60 Minutes, Nat Geo TV, NOVA Science, NPR, and the BBC. He is also the host of the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.Please enjoy!Resources from this episode: https://tim.blog/2023/01/18/matthew-walker-sleep/*This episode is brought to you by LMNT! What is LMNT? It's a delicious, sugar-free electrolyte drink mix. I've stocked up on boxes and boxes of this and usually use it 1–2 times per day. LMNT is formulated to help anyone with their electrolyte needs and perfectly suited to folks following a keto, low-carb, or Paleo diet. If you are on a low-carb diet or fasting, electrolytes play a key role in relieving hunger, cramps, headaches, tiredness, and dizziness.LMNT came up with a very special offer for you, my dear listeners. For a limited time, you can get a free LMNT Sample Pack with any purchase. This special offer is available here: DrinkLMNT.com/Tim.*This episode is also brought to you by Eight Sleep! Eight Sleep's Pod Cover is the easiest and fastest way to sleep at the perfect temperature. It pairs dynamic cooling and heating with biometric tracking to offer the most advanced (and user-friendly) solution on the market. Simply add the Pod Cover to your current mattress and start sleeping as cool as 55°F or as hot as 110°F. It also splits your bed in half, so your partner can choose a totally different temperature.Go to EightSleep.com/Tim and save $250 on the Eight Sleep Pod Cover. Eight Sleep currently ships within the USA, Canada, the UK, select countries in the EU, and Australia.*This episode is also brought to you by Athletic Greens. I get asked all the time, “If you could use only one supplement, what would it be?” My answer is usually AG1 by Athletic Greens, my all-in-one nutritional insurance. I recommended it in The 4-Hour Body in 2010 and did not get paid to do so. I do my best with nutrient-dense meals, of course, but AG further covers my bases with vitamins, minerals, and whole-food-sourced micronutrients that support gut health and the immune system. Right now, Athletic Greens is offering you their Vitamin D Liquid Formula free with your first subscription purchase—a vital nutrient for a strong immune system and strong bones. Visit AthleticGreens.com/Tim to claim this special offer today and receive the free Vitamin D Liquid Formula (and ten free travel packs) with your first subscription purchase! That's up to a one-year supply of Vitamin D as added value when you try their delicious and comprehensive all-in-one daily greens product.*[05:55] Sleep and Alzheimer's disease.[19:55] What causes the decline of deep sleep as we age?[24:36] Are there any known species that don't require sleep?[29:15] Brain stimulation for more deep sleep, less insomnia.[41:01] Tips for better sleep without laboratory budget or access.[51:45] Ideal types of exercise for promoting deep sleep.[53:51] Matt's updated thoughts on caffeine and sleep.[1:11:12] Cannabis (CBD, THC, CBN) and sleep.[1:30:18] A crowdsourcing request of listeners.[1:36:17] If the bed's a-rocking…[1:41:45] The Da Vinci Code magic sleep device.[1:46:04] DARPA innovation.[1:46:32] Ensuring proper function in the glymphatic system.[1:50:42] Psychedelics and sleep.[2:01:20] How sleep affects food intake and weight fluctuation.[2:10:46] Orexin, I reckon.[2:22:11] Fainting goats and narcolepsy.[2:25:36] Modafinil.[2:30:32] How sleep medications affect sleep quality.[2:36:16] Trazodone.[2:46:26] Perilous polypharmacy.[2:49:04] Pregabalin and gabapentin.[2:54:33] The psychological value of emergency sleep medicine for insomniacs.[2:58:16] CBTI and the balancing role of pharmacology.[2:59:56] Parting thoughts and what to expect from a future round two.*For show notes and past guests on The Tim Ferriss Show, please visit tim.blog/podcast.For deals from sponsors of The Tim Ferriss Show, please visit tim.blog/podcast-sponsorsSign up for Tim's email newsletter (5-Bullet Friday) at tim.blog/friday.For transcripts of episodes, go to tim.blog/transcripts.Discover Tim's books: tim.blog/books.Follow Tim:Twitter: twitter.com/tferriss Instagram: instagram.com/timferrissYouTube: youtube.com/timferrissFacebook: facebook.com/timferriss LinkedIn: linkedin.com/in/timferrissPast guests on The Tim Ferriss Show include Jerry Seinfeld, Hugh Jackman, Dr. Jane Goodall, LeBron James, Kevin Hart, Doris Kearns Goodwin, Jamie Foxx, Matthew McConaughey, Esther Perel, Elizabeth Gilbert, Terry Crews, Sia, Yuval Noah Harari, Malcolm Gladwell, Madeleine Albright, Cheryl Strayed, Jim Collins, Mary Karr, Maria Popova, Sam Harris, Michael Phelps, Bob Iger, Edward Norton, Arnold Schwarzenegger, Neil Strauss, Ken Burns, Maria Sharapova, Marc Andreessen, Neil Gaiman, Neil de Grasse Tyson, Jocko Willink, Daniel Ek, Kelly Slater, Dr. Peter Attia, Seth Godin, Howard Marks, Dr. Brené Brown, Eric Schmidt, Michael Lewis, Joe Gebbia, Michael Pollan, Dr. Jordan Peterson, Vince Vaughn, Brian Koppelman, Ramit Sethi, Dax Shepard, Tony Robbins, Jim Dethmer, Dan Harris, Ray Dalio, Naval Ravikant, Vitalik Buterin, Elizabeth Lesser, Amanda Palmer, Katie Haun, Sir Richard Branson, Chuck Palahniuk, Arianna Huffington, Reid Hoffman, Bill Burr, Whitney Cummings, Rick Rubin, Dr. Vivek Murthy, Darren Aronofsky, Margaret Atwood, Mark Zuckerberg, Peter Thiel, Dr. Gabor Maté, Anne Lamott, Sarah Silverman, Dr. Andrew Huberman, and many more.DISCLAIMER: I'm not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.