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  • Exercise & Sleep: A Nuanced Guide

    Exercise & Sleep: A Nuanced Guide
    Feb 10 2026
    In this episode, we explore the truth about how exercise impacts sleep, distinguishing between common myths and what actually helps. We cover how much, when, and what kind of movement supports better sleep, emphasizing consistency and individual responses over rigid rules.Chapters00:00 Introduction to Exercise & Sleep03:18 Does Exercise Help Sleep?04:32 How Much & When to Exercise07:07 Type of Exercise & Fear
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    8 Min.
  • Your Brain Isn’t Broken — It Thinks You’re in Danger

    Your Brain Isn’t Broken — It Thinks You’re in Danger
    Jan 26 2026

    Insomnia isn’t a sleep problem. It’s a safety problem. In this episode, you’ll discover why your brain flips into fight-or-flight at night, how a few bad nights can train your nervous system to fear the bed, and why effort and pressure make sleep harder. You’ll also learn four gentle, practical experiments to calm hyperarousal and retrain your brain for rest. This is the episode that reframes insomnia from “something is wrong with me” to “my brain is trying to protect me.”
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    11 Min.
  • Food & Sleep: What Actually Matters?

    Food & Sleep: What Actually Matters?
    Feb 9 2026
    In this episode, we explore the often-misleading advice surrounding food, drink, and sleep, examining how caffeine, alcohol, and meal timing truly influence your rest. We discuss how to identify your personal sensitivities and stop allowing food choices to become a source of bedtime anxiety.Chapters00:00 Food & Sleep Myths01:35 Caffeine's Real Impact04:50 Alcohol & Sleep06:33 Meal Timing & Anxiety
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    8 Min.
  • Optimize Your Bedroom for Better Sleep

    Optimize Your Bedroom for Better Sleep
    Feb 8 2026
    In this episode, we explore how to transform your bedroom into a sanctuary for sleep through a simple, no-drama audit focusing on light, noise, temperature, and technology. You will learn practical strategies to remove sleep-disrupting friction and create a more predictable and restful environment.Chapters00:00 Bedroom Audit Introduction01:32 Environment Factors: Light, Noise, Temperature03:38 Mattress and Technology05:22 Removing Friction for Better Sleep
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    7 Min.
  • Redefining the 'Perfect Sleep Evening'

    Redefining the 'Perfect Sleep Evening'
    Feb 7 2026
    In this episode, we challenge the conventional idea of a "perfect" bedtime routine and explain why predictability and safety, not perfection, are the true goals for a restorative sleep. We then outline a simple, flexible, 60-minute wind-down routine designed to help your nervous system settle, emphasizing mental disengagement, environmental shifts with dimming lights, and low-stakes activities.Chapters00:00 Beyond the Perfect Routine00:02 A 60-Minute Wind-Down00:05 Debunking Sleep Myths
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    7 Min.
  • Rewriting Your Sleep Story

    Rewriting Your Sleep Story
    Feb 6 2026
    In this episode, we explore how insomnia can quietly become an ingrained part of your identity and how changing your narrative about sleep can be a powerful step towards improving it. We discuss practical ways to shift your thoughts and language to foster a more accurate and helpful perspective on your sleep experiences.Chapters00:00 Insomnia as Identity03:46 Shifting Beliefs and Language10:10 Exercise: Create Space11:56 Reframing Your Narrative
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    8 Min.
  • Stimulus Control: Reclaim Your Sleep

    Stimulus Control: Reclaim Your Sleep
    Feb 5 2026
    In this episode, we explore how Stimulus Control, a key tool in cognitive behavioral therapy for insomnia, can retrain your brain to associate your bed with sleep instead of wakefulness. We also discuss practical rules to implement this technique for better and more predictable sleep.Chapters00:00 Introduction to Stimulus Control01:29 Why Your Bed Keeps You Awake03:24 Rules for Stimulus Control08:10 Benefits of Stimulus Control
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    7 Min.
  • Sleep Restriction: Consolidate Your Sleep

    Sleep Restriction: Consolidate Your Sleep
    Feb 4 2026
    In this episode, we explore sleep restriction, a counterintuitive but effective technique for improving sleep quality even when you're exhausted. We explain how this method, which temporarily limits time in bed to match actual sleep time, helps to retrain your brain and increase sleep drive, ultimately leading to deeper and more reliable sleep.Chapters00:00 Introduction to Sleep Restriction00:44 Understanding Sleep Restriction03:49 How Sleep Restriction Works08:51 Guardrails and Benefits
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    8 Min.