EP 212: Insomnia can have a huge effect on a person’s life and wellbeing. This show covers key themes and insights from a collection of sources discussing insomnia, cognitive behavioral therapy for insomnia (CBT-I), and the role of sleep coaches in helping individuals achieve better sleep.
Alright, so let’s dive deep into something I think we can all relate to, a good night’s sleep. Specifically, we’re tackling insomnia today. Interesting.
We’ve got this fascinating mix of personal stories, expert advice, and even thoughts on medication for sleep. Sounds like we’ve got a lot to unpack. We do.
One of the stories we have is about a guy named Jeff, who’s battled insomnia. And one thing that really stuck out was how long he kind of just accepted having bad sleep. It wasn’t until he had a totally sleepless night that he finally thought, okay, I need some help.
This seems to be a common theme, right? People just normalize poor sleep until it reaches a breaking point. Definitely. Definitely.
It’s so common for people to kind of brush aside sleep problems, you know, until they hit that wall and it’s like, okay, I can’t take it anymore. It’s like with sleep, it’s not, you don’t know what you’ve got until it’s gone. It’s more like you don’t know how bad it can get until, like you said, you hit that wall.
Yeah, exactly. And then, you know, the longer you wait, the harder it becomes to dig yourself out, right? It’s like this invisible weight you’re carrying around. And that just makes insomnia even tougher to deal with.
So Jeff, he goes to the doctor and he gets prescribed temazepam. That’s a benzodiazepine. Did I pronounce it right? You did.
Okay, good. Anyway, it seems like a pretty quick solution, but he’s worried about becoming reliant on it and also that the medication might just stop working as well over time. What are your thoughts on medication for insomnia? Do you think it’s more of a temporary fix? Yeah, I mean, sleep medications can be helpful, but they’re definitely not a long-term solution.
Think of it like using crutches. They help you get around for a bit, but you don’t want to be relying on them forever. Right, right.
And what about Jeff’s concerns about, like, needing higher doses over time or even going through withdrawal? Yeah, those are all valid concerns. Taking sleep medications long-term can lead to something called tolerance, where you need more and more of the drug to get the same effect. And then if you try to stop abruptly, you can experience rebound, insomnia, anxiety, even in rare cases, seizures.
So yeah, definitely not a cure-all. In Jeff’s story, his therapist suggests he check out this book about something called CBTI, Cognitive Behavioral Therapy for Insomnia. Yeah, CBTI.
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It seems like a promising approach, but he has a tough time sticking with it on his own. Why do you think someone might need more than just a self-help book in this situation? Well, you know, you can learn about baking a cake from a cookbook, right? But a pastry chef can teach you all the nuances, give you feedback, and really help you perfect your technique. Yeah, I see what you mean.
It’s kind of like that with CBTI. Having a therapist or a sleep coach who can tailor the techniques to your specific needs and provide that extra support and accountability can make a huge difference. So let’s talk about some of those CBTI techniques.
Jeff mentioned something called sleep restriction, which sounds a little counterintuitive. I mean, you’re purposely limiting your time in bed. Right, it does sound a bit strange at first.
But the idea is to consolidate your sleep and make the time you actually spend in bed more efficient. So let’s say you’re only sleeping for five hours, but you’re lying in bed for eight, tossing and turning, getting frustrated. Oh, yeah, been there.
Right. So in that case, a therapist might suggest reducing your time in bed closer to that five hours initially. And that can actually increase your sleep drive and make you more tired when bedtime rolls around.
Interesting. So almost like reverse psychology for your sleep. Kind of.
Yeah. And then there’s this other technique where you actually get out of bed if you can’t sleep. Sounds tough.
I know. Yeah, that one’s always hard for me. My bed is like my haven.
I get it. But the logic behind it is to break that association between your bed and wakefulness. If you’re tossing and turning for, say, more than 20 minutes, get up and do something relaxing like read a book or listen to some calming music until you feel sleepy again.
This helps retrain your brain to see your bed as a place for sleep, not for worry and frustration. So kind of like retraining a pet. Exactly.
But in this case, it’s your own brain you’re training. OK. So Jeff also discovers that he can actually function well, even on less sleep than he thought he needed.
It’s like this whole myth of needing eight hours. Is it really a hard and fast rule? Or can it vary? Oh, that eight-hour rule. It’s a myth that needs to be debunked.
You see, while the average adult needs seven to nine hours, there’s a huge amount of individual variation. Some people naturally thrive on six hours. Others might need nine or even more.
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The key is to listen to your body and prioritize quality sleep over hitting some magic number. That’s really liberating to hear. No more guilt trips about not hitting that eight-hour mark every night.
Now, Jeff initially felt a lot of anxiety about these CBT-I techniques, especially the sleep restriction. I think it’s natural to feel that way. It’s like you’re fighting your instinct to stay in bed and try to sleep.
So how can we shift our mindset from that fear to something more empowering? That’s where the cognitive part of CBT-I comes in. It’s all about reframing those negative thoughts, those worries and anxieties about sleep. So instead of seeing sleeplessness as this big, scary threat, you can choose to view it as an opportunity.
An opportunity to practice mindfulness, engage in relaxing activities, and just kind of shift your focus away from that frustration. So instead of stressing about not sleeping, you’re focusing on calming your mind and body. Exactly.
Techniques like mindfulness and acceptance can be super helpful in managing sleep anxiety. Exactly. It’s not just about quantity.
It’s about the quality of sleep. Are we getting enough deep sleep, enough REM sleep? Are we waking up feeling refreshed and energized? Right. Those are the important questions.
It’s about really tuning in to our bodies and noticing those subtle signs. Those signs that maybe our sleep quality is being compromised, like waking up feeling groggy or having trouble concentrating or experiencing daytime fatigue. Yeah.
Those are all telltale signs that something might be a little off, and it’s worth exploring those concerns with a healthcare professional or a sleep expert. Right. They can help figure out if there are any underlying issues and come up with a plan to improve your sleep quality.
Okay. So the experts also talked about how important it is to create an environment that’s actually good for sleep, a sleep conducive environment. Right.
Creating a sanctuary for sleep can really make a big difference. So what are some of those key elements? What does a good sleep sanctuary look like? Well, think about things like temperature light and noise. Is your bedroom too warm? Is it too bright? Are there any distracting noises that you could minimize or eliminate? And what about blue light from our devices? We hear about that all the time.
Yeah. Blue light is a big one. It can really mess with our sleep.
It suppresses melatonin production, which is that hormone that helps regulate our sleep wake cycle. Right. It’s like telling your body it’s daytime when you’re trying to wind down for the night.
Exactly. So it’s about really creating that clear distinction between day and night, signaling to our bodies that it’s time to relax and prepare for sleep. Yeah, definitely.
Okay. So let’s talk about circadian biology for a minute. You know, that internal clock that governs our sleep wake cycle.
What stood out to you from what the experts had to say about that? Well, the thing that really struck me was the importance of daylight exposure, especially in the morning. You know, getting outside without sunglasses, even for just a short walk, can really help reset your internal clock. It’s like a natural energy boost.
It is. And it can also improve your mood, too. And the experts also talked about the importance of consistency, right? Going to bed and waking up around the same time every day, even on the weekends.
Yeah. Consistency is so important for a healthy circadian rhythm. It’s like setting a regular schedule for your body so it knows when it’s time to wind down and prepare for sleep.
Exactly. It helps keep your circadian rhythm in sync and promotes better sleep overall. And it was also interesting to hear about prototypes, you know, those individual differences in sleep preferences, whether you’re an early bird or the night owl or somewhere in between.
Right. It seems like recognizing your own chronotype can help you align your sleep schedule with your natural tendencies. Absolutely.
It makes it easier to fall asleep and wake up feeling refreshed because you’re working with your body’s natural rhythms instead of against them. Okay. So shifting gears a bit, let’s talk about the role of sleep coaching in helping people overcome insomnia.
What are your thoughts on working with a sleep coach? I think it can be a game changer for a lot of people, especially those who’ve been struggling with insomnia for a while. What makes it so effective? Well, sleep coaches provide that personalized support and guidance that you might not get from a doctor or a therapist, you know. They can really help you understand your own unique sleep challenges and tailor a plan that works for you.
Right. It’s like having a personal trainer for your sleep. Exactly.
And a lot of sleep coaches also have personal experience with insomnia, so they can really relate to what their clients are going through. Yeah. That empathy can make a big difference.
It can. They’ve been there. They understand the struggles, and they can offer support and encouragement based on their own experiences.
And the experts also emphasize the importance of addressing any underlying factors that might be contributing to sleep problems, whether they’re physical, emotional, or behavioral. Yeah. That holistic approach is so important.
Right. It’s not just about treating the symptoms. It’s about looking at the whole person and addressing the root causes.
Exactly. Sleep is connected to so many aspects of our health and well-being. So it’s important to consider all of those pieces.
Definitely. The experts also talked about the significance of a client-coach relationship. You know, that feeling of rapport and trust that’s so important for any kind of coaching or therapy.
Yeah. That therapeutic alliance can make or break the process. It’s about creating a safe and supportive space for clients to explore their challenges and work towards solutions.
It’s about feeling heard and understood. Exactly. And feeling empowered to make those changes.
Right. Okay. So before we wrap up this deep dive, I’d love to hear your thoughts on one of the key takeaways that emerged from all the expert insights.
And that is the importance of understanding our individual sleep needs and recognizing that there’s no one-size-fits-all approach to sleep. I completely agree. That’s such a crucial message.
You know, we need to move away from those rigid rules and expectations about sleep, like needing eight hours every single night, and embrace a more flexible and individualized approach. And the experts also talked about how it’s not just about the quantity of sleep, but the quality. Exactly.
It’s not just about how many hours you’re clocking. It’s about how you feel when you wake up. Are you feeling refreshed and energized, or are you feeling groggy and drained? So even if you’re getting the recommended number of hours, if you’re not feeling rested, it’s a sign that something might need to be addressed.
Absolutely. Now, before we wrap up this part of our deep dive, is there anything else that really stood out to you from all of the information we’ve covered? Well, one thing that really struck me was the emphasis on the power of personalized support and guidance when it comes to overcoming insomnia. You know, having someone in your corner who understands your unique challenges and can provide tailored strategies and ongoing support can make a huge difference.
It’s like having a sleep coach in your pocket. Exactly. And I think it’s important to remember that insomnia, while it can be incredibly frustrating and debilitating, is not something you just have to live with.
There’s hope. There are so many different approaches and strategies available, and with the right support and guidance, I truly believe that anyone can improve their sleep and reclaim those restful nights. So it’s not about giving up.
It’s about finding what works for you. Exactly. It is.
It’s not just about how many hours we’re getting. It’s about the quality of those hours. Are we getting enough deep sleep, enough REM sleep? Are we waking up feeling like we can actually function? Right.
Right. And I think it’s about being mindful of how we feel when we wake up, right? Feeling groggy, having trouble concentrating, just feeling tired throughout the day. Those could all be signs that we’re not getting the quality sleep we need.
Definitely. Those are signs we shouldn’t ignore. It could be worth talking to a doctor or a sleep expert to see if there are any underlying issues.
Absolutely. Now, the experts also talked about the importance of creating a sleep conducive environment. What are the key elements of a really good sleep space? Well, think about it like creating a sanctuary, right? A place that’s cool, dark, and quiet.
So things like temperature, light, and noise all play a big role. And what about… I mean, we hear so much about blue light from our devices. Oh, yeah.
Blue light’s a big one. It can really interfere with our sleep because it messes with melatonin production. Right.
It’s basically tricking our brains into thinking it’s still daytime when we’re trying to wind down. Exactly. So creating a distinction between day and night, that seems like a big part of it.
Definitely. Signaling to our bodies that it’s time to relax and get ready for sleep. So let’s talk about circadian biology for a minute.
That’s our internal clock that controls our sleep-wake cycle. What really stuck out to you from what the experts had to say about that? I think the biggest takeaway for me was the importance of daylight, especially in the morning. Getting some sunlight, even just for a few minutes, can do wonders for resetting that internal clock.
It’s like hitting the reset button on our sleep cycle. Exactly. And the experts also emphasized consistency.
Keeping a regular sleep schedule as much as possible. Going to bed and waking up around the same time, even on the weekends. I know.
It’s tough. It is, but it’s so important for regulating our circadian rhythm and promoting good sleep. It’s about giving your body that predictability.
And then there’s the whole concept of chronotypes, like whether you’re a morning person or a night owl. Right. Right.
Understanding our individual chronotype can help us figure out the best sleep schedule for our natural tendencies. It can make a huge difference in how easily we fall asleep and how rested we feel when we wake up. It’s about working with our body’s natural rhythms.
Now something else that came up a lot was the role of sleep coaching in helping people overcome insomnia. What do you think makes sleep coaching so effective? I think it’s the personalized approach. Sleep coaches really take the time to understand their clients’ individual needs and challenges, and then they tailor a plan that’s specifically designed for them.
That’s like having a personal trainer, but for your sleep. Exactly. And many sleep coaches have personal experience with insomnia, so they can really relate to what their clients are going through.
It’s not just theoretical knowledge, it’s lived experience. And you know, this came up a lot too, addressing those underlying issues that can contribute to sleep problems, whether they’re physical, emotional, or even behavioral. Yeah, it’s a holistic approach.
It’s about recognizing that sleep is connected to so many different aspects of our lives. Right. It’s not just about treating the symptoms, it’s about getting to the root of the problem.
Exactly. And it’s also about empowering people to take an active role in their sleep journey. So as we wrap up this deep dive, what are your final thoughts on everything we’ve discussed? What are some of the key takeaways for our listeners? You know, I think the biggest takeaway is that insomnia is not something you have to just accept as part of your life.
There’s so much we can do to improve our sleep. There’s hope. Absolutely.
There is hope. And with the right knowledge, tools, and support, anyone can create healthier sleep habits and start getting those restful nights they deserve. Absolutely.
It’s about finding what works for you, experimenting, maybe working with a sleep coach, but definitely not giving up. Definitely not giving up. Well, thank you so much for joining us for this deep dive into the world of sleep and insomnia.
We hope you found it insightful and empowering. Sweet dreams, everyone.
