On this episode of the Being Nicely Podcast, Forrest is joined by Dr. Ashley Mason, a medical psychologist and sleep researcher at UCSF, to debate Cognitive Behavioral Remedy for insomnia (CBT-I). They speak about what separates insomnia from just a few tough nights, why folks with insomnia sleep (on common) solely rather less than everybody else however expertise the evening fully in another way, how insomnia develops and what retains it going, and the 5 pillars of CBT-I. Dr. Mason walks by what remedy appears like in follow: fixing your wake time, proscribing time in mattress, working with 2am ideas, a surprisingly early caffeine cutoff, and why meditation apps in mattress are a tough no.
About our visitor: Dr. Ashley Mason is a medical psychologist and affiliate professor of psychiatry at UC San Francisco, the place she directs the Sleep, Consuming, and Have an effect on Lab and leads the insomnia remedy program on the UCSF Osher Heart for Integrative Well being.
Key Matters
- 00:00: Introduction
- 03:43: What insomnia is, and why it’s not nearly hours of sleep
- 14:06: How insomnia develops
- 20:40: Sleep hygiene, the 5 pillars of CBT-I, and caffeine
- 27:02: What remedy appears like: wake time and time in mattress restriction
- 35:20: Sleep anxiousness, monitoring, and dealing with 2am ideas
- 39:31: Sleep as a efficiency class, fear-mongering, and alcohol
- 46:00: Meditation apps, leisure, and mind dumping
- 50:34: How effectively CBT-I works, and utilizing warmth for sleep and despair
- 1:03:26: Recap
