Episodes

  • Your Brain Isn’t Broken — It Thinks You’re in Danger

    Your Brain Isn’t Broken — It Thinks You’re in Danger
    Jan 26 2026

    Insomnia isn’t a sleep problem. It’s a safety problem. In this episode, you’ll discover why your brain flips into fight-or-flight at night, how a few bad nights can train your nervous system to fear the bed, and why effort and pressure make sleep harder. You’ll also learn four gentle, practical experiments to calm hyperarousal and retrain your brain for rest. This is the episode that reframes insomnia from “something is wrong with me” to “my brain is trying to protect me.”
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    11 mins
  • Dealing with Insomnia Relapses

    Dealing with Insomnia Relapses
    Feb 18 2026
    In this episode, we explore how to effectively navigate insomnia flare-ups after recovery and differentiate between a temporary blip and a full relapse. We discuss actionable strategies to shorten episodes of insomnia by focusing on your response rather than the initial panic.Chapters00:58 Flare-Up vs. Relapse04:48 Responding to Flare-Ups06:44 Normalizing Fear
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    8 mins
  • Why You Can't Sleep While Traveling

    Why You Can't Sleep While Traveling
    Feb 17 2026
    In this episode, we explore why travel often disrupts sleep, even for those who usually sleep well, differentiating between travel without and with time zone changes. We also discuss practical strategies and a mindset shift to navigate challenging nights on the road without triggering anxiety or an insomnia relapse.Chapters00:00 Travel Disrupts Sleep01:50 Travel Without Time Zones04:46 Jet Lag & Circadian Misalignment06:38 Tips for Travel Sleep
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    9 mins
  • Sleeping Without Rules After Insomnia Recovery

    Sleeping Without Rules After Insomnia Recovery
    Feb 16 2026
    In this episode, we explore the paradox of moving from strict sleep protocols to trusting your body's natural rhythms after recovering from insomnia. We discuss how to transition from a structured sleep plan back to intuition, emphasizing that the tools for recovery are temporary training wheels, not lifelong rules, and how fear can fuel insomnia.Chapters00:00 Introduction to Sleep Without Rules00:00 The Paradox of Recovery Tools05:28 Transitioning to Trust and Flexibility08:02 Rebuilding Sleep Intuition
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    8 mins
  • When Insomnia Recovery Makes Sleep Worse

    When Insomnia Recovery Makes Sleep Worse
    Feb 15 2026
    In this episode, we explore the phenomenon of 'extinction bursts' in insomnia recovery, where sleep temporarily worsens before getting better, and how these setbacks are often signs of progress. We also discuss navigating plateaus and maintaining consistency to achieve lasting improvement in your sleep.Chapters00:00 Insomnia Recovery Challenges00:48 Understanding Extinction Bursts06:33 Navigating Plateaus10:05 Tips for Consistency
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    10 mins
  • Breaking the Cycle of Sleep Performance Anxiety

    Breaking the Cycle of Sleep Performance Anxiety
    Feb 14 2026
    In this episode, we explore why a single bad night's sleep doesn't dictate your entire day and how the belief that you 'can't cope' perpetuates insomnia. We also discuss practical strategies to overcome sleep performance anxiety and transform your relationship with sleep.Chapters00:00 The Dread of a Bad Night00:44 You Function Better Than You Think03:51 Sleep Performance Anxiety10:11 Practical Tips to Break the Cycle
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    9 mins
  • Naps Don't Fix Bad Sleep

    Naps Don't Fix Bad Sleep
    Feb 13 2026
    In this episode, we explore why naps and sleeping in often worsen insomnia and how your circadian rhythm truly operates. We also discuss why tired days are an essential part of the healing process for improving your sleep.Chapters00:00 Naps and Sleeping in Backfire02:07 Sleep Drive and Circadian Rhythm05:03 The Myth of Catch-Up Sleep07:24 Tired Days Are Healing
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    8 mins
  • Stop Fighting Your Mind and Sleep

    Stop Fighting Your Mind and Sleep
    Feb 12 2026
    In this episode, we explore how fighting your thoughts makes insomnia worse and differentiate between suppressing thoughts and allowing them. We also discuss how the cognitive behavioral therapy tool, paradoxical intention, can help improve sleep.Chapters00:00 Mind in Overdrive02:38 Quiet Mind Not Required04:50 Suppression vs. Allowance07:05 Paradoxical Intention
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    9 mins