Well Rested

If you’ve been struggling with your sleep, wanting to wake Well Rested, now you can Rest Assured. In this episode, I’ll provide an overview of my brand new online course for cognitive behavioral therapy for insomnia, Rest Assured. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

If your sleep just ain’t hacking it, what should you do? In this episode, I’ll explore the important difference between a one-off “sleep hack” and the sleep-promoting lifestyle habits discussed across the episodes of this podcast This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

What if I told you all you had to do to lose weight was just sleep? Sounds too good to be true? In this episode, I’ll take a look into whether sleeping will actually help you achieve a more ideal body weight This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Thanks to everyone who's submitted questions so far. Keep them coming by leaving me a voicemail at https://www.wellrestedmd.com/contact In this Q&A, I tackle frequently asked questions including: -How much sleep does one require? -What is the secret to getting sound sleep? Submit your questions in a voicemail at wellrestedmd.com today! This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

If you could design your ideal sleep from scratch, what would that look like? What if you were starting from the point of intractable insomnia - what kind of design updates would you choose then? In this episode, I sit down with Donna, who shares her story of just terrible sleep woes. Suffering for more than 15 years, she had her share of experiences with sleep clinics and medicines and over the counter remedies in multiple countries - all with the same effect of not providing relief. And it wasn’t until she heard the story of someone like her, who suffered just like she was suffering, that she was able to find a way out, to redesign her sleep from being defined by insomnia, to now one defined by feeling well rested. To find out more about Donna and her free ebook on learning to sleep again, check out her website at https://designyoursleep.com/ This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Melatonin is natural, therefore it must be safe and effective, so I should take it, right? In this episode, I’ll break down the available evidence on the most widely-used supplement for sleep - melatonin - including whether or not you are actually getting what you think you’re getting, and even if you are, whether that makes any difference for your sleep, so you can decide for yourself if it’s really worth getting in on the melatonin craze This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

What if you could jumpstart your sleep in just one intense weekend to fall asleep fast and get more sleep? In this episode, I discuss the relatively new intervention for insomnia known as intensive sleep retraining - what it is, how it’s done, and whether it even works. I’d love to hear from you. At wellrestedmd.com you’ll find a new feature on the home page and the contact page where you can leave me a voicemail! Ask any burning questions you may have, or something you’ve been too embarrassed to ask, or haven’t gotten a straight answer on before. Checkout wellrestedmd.com to post your questions in a voicemail, and I’ll being answering them in upcoming episodes. So thanks in advance! This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

If you truly want freedom from insomnia, you may need to add in some restrictions. In this episode, I take a closer look at sleep restriction therapy, how it differs from sleep deprivation, and new evidence on how it can help you sleep better. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Do you ever have trouble following through with a goal, whether New Years Resolution or medical advice? In this week’s episode, I sit down with Danielle Avery, a certified health coach to discuss how to bridge the gap between what we know we should do, and actually completing it. Danielle also holds a doctorate as a nurse practitioner, currently practicing sleep medicine. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

What issues are most central to getting a good night’s sleep? In this episode, I breakdown the latest research on what lies at the core of feeling well rested. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

If entering the 3rd year of the pandemic wasn’t bad enough for your sleep, many of you may have been told at some point you have sleep disordered breathing and are unable or unwilling to use a CPAP device - now what? One of the most frequent causes of disrupted sleep and feeling poorly rested upon waking is sleep disordered breathing. Recent changes have made access to the gold-standard treatment for this condition harder than ever. But historical acceptance and adherence to the treatment was already abysmal. In this episode, I take a look at some non-surgical treatment options for the management of sleep disordered breathing if the gold standard positive airway pressure devices are unavailable or declined. Find a sleep medicine provider: https://sleepeducation.org/sleep-center/ Find a dental sleep provider: https://www.memberleap.com/members/directory/search_bootstrap.php?org_id=ABDS This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Do you ever feel so exhausted, but at the same time too full of that agitated energy that you can’t sleep? In this episode, I dive into this uncomfortable combination of feeling simultaneously tired and wired and what we can do about it. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

If you find yourself getting bent out of shape trying to catch that good snooze, the ancient practice of yoga may be just what the doctor ordered. In this episode, I sit down for a conversation with Carol Scroggins, a certified yoga teacher to discuss her journey with the practice, and how it may play an important role in improving the sleep of those who struggle with it - including herself as you’ll hear. Importantly, Carol is also a Nurse Practitioner, now specializing in clinical sleep medicine - a qualified ambassador if there ever was one between these two worlds. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Having trouble both getting to sleep and trouble staying awake indicates that you may be misaligned. In this episode, I discuss a case of circadian misalignment - what can happen when the body’s internal clock is in disagreement with life’s obligations - and what can be done to fix that. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Can it truly be that our expectations alone about our sleep can impact whether or not we get that good snooze? In this episode, I’ll discuss some of the most common dysfunctional beliefs about sleep, first described by Dr Morin nearly 3 decades ago, and what we can do to help reduce their negative impact. https://pubmed.ncbi.nlm.nih.gov/8216967/ This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

There’s a simple way to just dump all that excess in your head that may be keeping you awake at night: In this episode, I review this concept of a brain dump, and how it can help you offload some of the resistance to getting that good snooze. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Wouldn’t it be great to get all the sleep you need in just 2 hours a day, and be as superman-productive during the other 22? In this episode, I discuss the concept of polyphasic sleep - breaking your total sleep time across several different episodes of sleep. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

What would happen if instead of trying to take a break from your insomnia, you gave your insomnia a break? In this episode, I explore a couple exercises for an Insomnia Break, including scheduled worry time, paradoxical intention, and the compassionate Insomnia Break. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

Wouldn’t it be great to feel excited about going to bed every night? In this episode, I sit down with a special guest, Ryan, to talk with him about his journey to waking up Well Rested. You’ll hear his story, beginning with not a terrible sleep experience, but the sense that something just wasn’t right. He sought professional sleep health for a second time over the last several years, this time with a different specialist and did end up finding something that worked for him. Find your closest accredited sleep center at https://sleepeducation.org/sleep-center/ To find out more about what finally helped Ryan achieve Well Rested status, check out https://exciteosa.com/ This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.

What’s the best way to start out your day? Feeling well rested, of course! In this episode, I discuss the components and structure you may want to incorporate into your own morning routine. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the Show.