As you may or may not know, I developed a stand-alone (no gadget required) app for smartphone in 2013 called Sleep On Cue. It is based on a scientific technique called intensive sleep retraining, developed by sleep researchers in Australia, and my app is a home version of it.
In episode 22 of my Sleep On It! podcast, I describe the process of intensive sleep retraining, based around repeated short sleep trials. It’s basically a way to practice falling asleep and reverse the conditioned response of becoming alert when going to bed that many people with insomnia feel, and it can also be a great supplement to a course of Cognitive Behavioral Therapy for Insomnia (CBTI).
I invite you to check out my Sleep On Cue app in the App Store or Google Play store!
What is the essence of CBTI? There are two: one is the core behavior, and the other is the core goal. The behavior leads to successfully reaching the goal. Have a listen to episode 19 of Sleep On It! to learn these two cores!
Snoring is just flat-out disruptive. But not just to the person who has to put up with the sound. Snoring can often be a sign of a serious sleep disorder, especially if it’s moderately loud or intermittent: short periods of silence followed by the big snort and gasps. The good new is that it is pretty easy to diagnose and treat.
In episode 17 of Sleep On It!, I’ll cover all the basics of sawing logs. And maybe even a trick or two you can try out tonight to help restore some peace and quiet to your Sleep-Room!
The place where you sleep should be a sleeping paradise. Other than the fact that you’ll be spending about 1/3 of your life there, it is worth taking a little time to have a look around to make sure nothing is going to disrupt your sleep: street lights shining through windows, uncomfortable bedding, dust and allergens, snoring bed-partners…all can sabotage your efforts to sleep better.
In episode 16 of Sleep On It!, I’ll help you identify any potential culprits in and around your sleeping area. Like your furry little crepuscular friend pawing at your nose while you sleep!
Now that’s an enticing podcast episode title if I’ve ever seen one! The key is the question mark.
In episode 15 of Sleep On It!, I go over basic sleep hygiene, and like dental hygiene or hand-washing hygiene, sleep hygiene is meant to keep a health problem (insomnia) from starting in the first place. This includes a discussion of the two most popular sleep-affecting consumer chemicals caffeine and alcohol, but also some other insomnia “prevention” strategies. Enjoy!
Everyone with on-going insomnia has been told, “if you can’t sleep in 20 minutes, get out of bed”. Most are also told to then, “do something boring”. I don’t like any of this.
There is a much better way to know when it’s time to leave the bed, and it has nothing to do with time. And it’s not boring (or at least doesn’t need to be). Have a listen to episode 14 of my Sleep On It! podcast to discover the best way to do this most fundamental (and highly effective) part of CBTI!