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Deep into Sleep

Deep into Sleep

Von: Yishan Xu PhD DBSM
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Are you worried about your sleep and health? Are you bothered by lack of sleep or fatigue? Are you suffering from insomnia, sleep apnea, or other sleep disorders? Do you feel your sleep difficulties are getting in the way of being successful, happy, and motivated? Deep into Sleep podcast is here to assist you find the answers. Dr. Yishan Xu is a licensed clinical psychologist, board-certified behavioral sleep medicine sleep specialist, and adjunct clinical faculty at Stanford School of Medicine, Sleep Division. Dr. Xu explores inspiring conversations with guests from various fields, small business owners, students, parents, entrepreneurs, doctors, mental health workers, and more. With knowledge and tips around sleep, health, business, lifestyle, and relationship, you will discover more about yourself, which leads to a healthier mindset and the life you desire. ©DeepintoSleepPodcast 2026. These materials may be downloaded for personal use only. They may not be shared, distributed, or reproduced in any form or for any reason without express permission 👀SUBSCRIBE OUR EMAIL NEWSLETTER https://www.mindbodygarden.com/sleep 📝CHECK OUT THE SHOW NOTES https://deepintosleep.co ✨CONNECT WITH US https://www.instagram.com/dr.yishan https://twitter.com/dryishanMind Body Garden Psychology Inc. Hygiene & gesundes Leben Seelische & Geistige Gesundheit Sozialwissenschaften Wissenschaft
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  • Ep215 - The Dream That's Really a Cry for Help — Larkin McPhee on Dreams, Sleep Apnea & Her Brother, the "Dream Doctor"

    Ep215 - The Dream That's Really a Cry for Help — Larkin McPhee on Dreams, Sleep Apnea & Her Brother, the "Dream Doctor"
    Sep 12 2026
    We spend years of our lives asleep and dreaming — so what if those dreams aren't random noise, but your mind's own way of healing? In this deeply moving episode, Dr. Yishan welcomes documentary filmmaker Larkin McPhee, author of the memoir "I'll See You In My Dreams." Larkin's younger brother was Charles McPhee, the nationally syndicated radio host known as "The Dream Doctor," who interpreted thousands of listeners' dreams before ALS took his life. Together, we explore lucid dreaming, why dreams may be an "inner healer," how a recurring dream can actually be your body's cry for help (including a surprising link to sleep apnea), and how Charles faced a terminal diagnosis with a curiosity and grace that guided his whole family. It's a conversation about sleep, science, grief, and living fully in the present.📖 I'll See You In My Dreams: A Sister's Memoir by Larkin McPhee: https://larkinmcphee.com/books/i-ll-see-you-in-my-dreams-a-sister-s-memoir-larkin-mcphee/B0GMYDH7YP🔑 Key Takeaways:Dreams may be a form of healing — REM sleep helps us process emotional memories, trauma, and pain, even when we don't remember our dreams.Lucid dreaming (becoming aware that you're dreaming) can be an empowering way to access and work with your subconscious mind.A recurring dream can be your body's metaphorical cry for help — dreams of choking or pulling something from your mouth are classic signs of sleep apnea.Sleep apnea often goes undiagnosed, especially in women, who may snore very lightly or not at all — but daytime tiredness is a red flag worth checking.Untreated sleep apnea is linked to serious risks as we age, including dementia and heart conditions like atrial fibrillation — and a sleep study is quick and easy.Trust your body: it knows how much sleep it needs. Even lying awake in bed is still rest, and fighting sleep only adds anxiety.ALS (Lou Gehrig's disease) is a neurodegenerative disease that gradually shuts down the body — its incidence is rising, and awareness and research funding matter.When facing illness or disability, look people in the eye — the person and their mind are still fully there.Living in the present is one of life's most important lessons — as Charles showed, it's possible to face even death with curiosity and grace.RESOURCESAre you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu's Insomnia Treatment Course!Connect with Dr. YishanInstagramLinkedInTikTokYouTubeNewsletter and Download Free Sleep Guidance E-BookCBT-I Courses: English and ChinesePodcast Links:Apple PodcastGoogle PodcastStitcherSpotifyiHeartRadioSupport our PodcastLeave us a RatingIf you're interested in learning more about psychological testing and the services offered at the Mind & Body Garden Psychology, make sure to visit their website at mindbodygarden.com/AssessmentClinic.
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    41 Min.
  • Ep214 - Tonight's Sleep Started This Morning — Dr. Brad Wolgast on "Camping In" and Why Trying Harder Backfires

    Ep214 - Tonight's Sleep Started This Morning — Dr. Brad Wolgast on "Camping In" and Why Trying Harder Backfires
    Aug 8 2026
    What if better sleep isn't about trying harder, but about living differently? In this episode, Dr. Yishan welcomes back Dr. Brad Wolgast, PhD, CBSM, DBSM, a board-certified behavioral sleep medicine psychologist and author of the new book "Gold Medal Sleep." Together, we explore why modern life works against our natural sleep rhythm, and why the harder you chase sleep, the further it runs. Dr. Wolgast shares the story behind his book, from a childhood spent unable to breathe through his nose to a summer guiding backpackers who all slept like rocks by night three. We dig into his central idea of "camping in" — how to bring the restorative power of the outdoors into your everyday life — plus why exhaustion isn't the same as sleepiness, why your brain needs "freewheeling" time during the day, and the small, practical changes that make the biggest difference.📖 Gold Medal Sleep (published July 2026): https://goldmedalsleep.com/🌙 Dr. Wolgast's practice, Center for Healthy Sleep: https://helpmesleep.org/🔑 Key Takeaways:The enemy of sleep isn't wakefulness — it's effort. The harder you try to sleep, the further you push it away.Your night's sleep starts the moment you wake up, not when you get into bed.Humans used to spend 4-6 hours a day outdoors; today the average American gets 30 minutes to an hour."Camping in" means bringing the outdoors home: dim the lights two to three hours before bed, eat lunch by a window, take a walk after dinner.Exhausted is not the same as sleepy — exhaustion usually means your brain is overtaxed, not that you're ready for sleep.Your brain needs "freewheeling" downtime during the day, or it will take that time the moment your head hits the pillow.A consistent wake-up time seven days a week is the single most powerful thing you can do — pair it with sunlight within 10 minutes of waking.Live somewhere dark in winter? A 10,000-lux light box (about $20-25) for 15 minutes each morning tells your brain the sun is up.Bronze, silver, or gold — there's no one right way to do this. Pick what fits your life tonight.RESOURCESAre you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu's Insomnia Treatment Course!Connect with Dr. YishanInstagramLinkedInTikTokYouTubeNewsletter and Download Free Sleep Guidance E-BookCBT-I Courses: English and ChinesePodcast Links:Apple PodcastGoogle PodcastStitcherSpotifyiHeartRadioSupport our PodcastLeave us a RatingIf you're interested in learning more about psychological testing and the services offered at the MindBodyGarden make sure to visit their website at mindbodygarden.com/AssessmentClinic.
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    36 Min.
  • Ep213 - 90% Effectiveness Without Medication? — Dr. Elahi on TMS, Brain Mapping & the Future of Mental Health

    Ep213 - 90% Effectiveness Without Medication? — Dr. Elahi on TMS, Brain Mapping & the Future of Mental Health
    Jul 11 2026
    Research 1https://doi.org/10.1007/s12013-013-9529-4Research 2https://doi.org/10.1016/j.brs.2018.05.016Research 3https://doi.org/10.1176/appi.ajp.2019.19070720Research 4https://doi.org/10.3988/jcn.2016.12.1.57This episode explores a rapidly growing area of brain science that is transforming how we treat depression, anxiety, insomnia, OCD, and even cognitive decline — without relying on medication. Dr. Yishan welcomes Dr. Elahi, an ABPN board-certified neurologist and founder of NeuroSpa Brain Rejuvenation Center, to discuss Transcranial Magnetic Stimulation (TMS) — a non-invasive technology that uses electromagnetic fields to stimulate specific regions of the brain. We dive into how TMS works, why personalized brain mapping is the key to achieving 90%+ effectiveness, how it compares to traditional medications and ECT, and what the latest research shows about its impact on insomnia, memory disorders, and treatment-resistant depression.🔑 Key Takeaways:TMS uses electromagnetic fields to stimulate targeted regions of the brain — non-invasively, with no anesthesia, and while the patient is fully awake.For treatment-resistant depression, personalized TMS with MRI navigation and EEG biomarkers achieves 90%+ effectiveness — compared to ~20% for medication alone.TMS is FDA-approved for depression (since 2008) and is being used to treat anxiety, insomnia, OCD, tinnitus, ADHD, and memory disorders including Alzheimer's.Every brain is unique like a fingerprint — one-size-fits-all protocols produce only ~40% effectiveness, while individualized treatment jumps to 90%+.TMS can both excite and inhibit neurons depending on the protocol, making it versatile for different conditions.Research shows TMS can significantly improve insomnia scores (44% improvement) and may work synergistically with CBT-I.TMS is one of the safest medical treatments available — with a seizure risk lower than many commonly prescribed antidepressants.Insurance currently covers TMS only for severe, treatment-resistant depression — but the long-term cost savings from effective treatment far outweigh the upfront investment.RESOURCESAre you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu's Insomnia Treatment Course!Connect with Dr. YishanInstagramLinkedInTikTokYouTubeNewsletter and Download Free Sleep Guidance E-BookCBT-I Courses: English and ChinesePodcast Links:Apple PodcastGoogle PodcastStitcherSpotifyiHeartRadioSupport our PodcastLeave us a RatingIf you're interested in learning more about psychological testing and the services offered at the MindBodyGarden make sure to visit their website at mindbodygarden.com/AssessmentClinic.
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    42 Min.
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