Episodes

  • Insomnia and Sleep: Understanding triggers without shame…

    Insomnia and Sleep: Understanding triggers without shame…
    Jul 7 2026
    In this episode of Insomnia and Sleep: Let's Make Sense Of This Sht, we explore spotting sleep triggers without layering on shame. Host Ava shares how everyday patterns like afternoon caffeine, unfinished worries, or late-night phone scrolling can quietly delay rest, drawing from her own month of unreliable sleep where self-blame only prolonged the frustration. Instead of harsh fixes, the focus stays on simple tracking through one or two evening notes to reveal repeating cues, whether external like a warm room or internal like a racing mind.

    Key takeaways:
    - Observe habits and thoughts before bed with curiosity, not judgment, to lift unnecessary blame.
    - Triggers act as signals rather than personal failures—recognize them first without immediate fixes.
    - Build your own sleep map over days by noting what interrupts rest, from screen time to chest tightness.
    - Gentle awareness outperforms criticism, turning patterns into useful insights instead of added weight.

    This approach keeps the process light and personal, proving sleep rules differ for everyone.

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
    Support the show: https://www.spreaker.com/podcast/insomnia-and-sleep-let-s-make-sense-of-this-sh-t--7148791/support
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    33 mins
  • Insomnia and Sleep: Daily coping strategies you can…

    Insomnia and Sleep: Daily coping strategies you can…
    Jul 3 2026
    In this episode, we explore daily coping strategies you can use this week when rest feels out of reach and mornings drag. Rather than demanding a full life reset, these three simple approaches fit into ordinary routines: tracking what happens right before bed, adding a quick pause to calm racing thoughts, and spotting daytime habits that quietly fuel nighttime tension. Drawn from real-world tests instead of labs, the ideas keep things casual so you can listen while making coffee or folding laundry. Pick just one to try tonight or tomorrow and watch how steady signals help your body clock without extra time or gear.

    Key takeaways:
    - Start with morning light exposure to set your internal rhythm
    - Adjust the timing of your main meal for steadier evenings
    - Add movement at key points to ease tension buildup

    Small, repeatable steps often outlast big overhauls, especially on low-energy weeks. Test them over a few days, keep what works, and adjust as needed.

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
    https://www.spreaker.com/podcast/insomnia-and-sleep-let-s-make-sense-of-this-sh-t--7148791/support
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    33 mins
  • Sleep 101: Why You Wake at 3 AM and What to Try Tonight

    Sleep 101: Why You Wake at 3 AM and What to Try Tonight
    Jul 2 2026
    In this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, we unpack recurring insomnia patterns like 3 a.m. awakenings triggered by rising core body temperature and cortisol spikes, while exploring sleep hygiene strategies and CBT-I basics that actually deliver results. From stimulus control to consistent routines, learn practical tools to break the cycle of frustration and rebuild your bed as a place of rest rather than alertness.

    Key takeaways include:
    - Get out of bed after 20 minutes if sleep doesn't return to strengthen the sleep association
    - Maintain the same wake-up time daily, even on weekends, to train your internal clock
    - Use the bed only for sleep or intimacy and jot worries on a notepad instead of replaying them
    - Avoid screens, heavy meals, and clock-checking before bed while trying simple breathing exercises like 4-second inhales and 6-second exhales

    These small, consistent changes draw from established CBT-I principles and can reduce nighttime wake-ups over time without promising instant fixes. Tune in for actionable steps you can test tonight.

    📩 Have questions or want to share your experience? Reach out at .
    https://www.spreaker.com/podca...

    📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
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    8 mins