Épisodes

  • 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
  • The Real Cause of Insomnia (Hint: It’s Not Lack of Sleep Ability)

    The Real Cause of Insomnia (Hint: It’s Not Lack of Sleep Ability)
    Jan 20 2026

    Most people think insomnia means their body forgot how to sleep. That’s wrong — and that misunderstanding keeps people stuck. In this episode, you’ll learn why insomnia is driven by nervous-system hyperarousal, how fear of not sleeping becomes the fuel that keeps it going, and why sleep returns when safety returns. If you’re exhausted, frustrated, and scared something is wrong with you, this episode will change how you understand your nights — and your recovery.
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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
  • 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