Ok, here are all the nitty gritty details of my Sleep On Cue sleep-training app for smartphone (iPhone or Android). Hear how, through a call/response method, the app can guide you through a modified intensive sleep retraining procedure. For anyone with chronic insomnia, the app improves ability to fall asleep (or back to sleep) mainly by improving awareness of falling asleep. The app also has a custom nap module in which you can enter how long you have for a nap and how long you want to sleep in the nap.
More on the Sleep On Cue sleep-training app in this episode. Especially how it reverses the natural process of how the brain associates things with each other all the time. This is the story of classical conditioning and it’s sister CBTI technique stimulus control, and how the app offers a rapid way to do stimulus control for chronic insomnia.
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 on the Apple App Store 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!