How to Fix Insomnia: CBT-I with Dr. Ashley Mason

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How to Fix Insomnia: CBT-I with Dr. Ashley Mason

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Forrest is joined by Dr. Ashley Mason, a clinical psychologist and sleep researcher at UCSF, to discuss Cognitive Behavioral Therapy for insomnia (CBT-I). They talk about what separates insomnia from a few rough nights, why people with insomnia sleep (on average) only a little less than everyone else but experience the night completely differently, how insomnia develops and what keeps it going, and the five pillars of CBT-I. Dr. Mason walks through what treatment looks like in practice: fixing your wake time, restricting time in bed, working with 2am thoughts, a surprisingly early caffeine cutoff, and why meditation apps in bed are a hard no. About our guest: Dr. Ashley Mason is a clinical psychologist and associate professor of psychiatry at UC San Francisco, where she directs the Sleep, Eating, and Affect Lab and leads the insomnia treatment program at the UCSF Osher Center for Integrative Health. Key Topics: 00:00: Introduction 03:43: What insomnia is, and why it’s not just about hours of sleep 14:06: How insomnia develops 20:40: Sleep hygiene, the five pillars of CBT-I, and caffeine 27:02: What treatment looks like: wake time and time in bed restriction 35:20: Sleep anxiety, tracking, and working with 2am thoughts 39:31: Sleep as a performance category, fear-mongering, and alcohol 46:00: Meditation apps, relaxation, and brain dumping 50:34: How well CBT-I works, and using heat for sleep and depression 1:03:26: Recap Support the Podcast: We're on Patreon! If you'd like to support the podcast, follow this link. Sponsors Try Gusto today at https://gusto.com/BEINGWELL, and get three months free when you run your first payroll. Sign up for a one-dollar-per-month trial period at https://shopify.com/beingwell. Level up your bedding with Quince. Go to https://Quince.com/BEINGWELL for free shipping on your order and three hundred and sixty-five -day returns. Listen to Turning Points: Navigating Mental Health wherever you get your podcasts. Follow the show so you never miss an episode. Visit https://Shokz.com and use code BEINGWELL for an exclusive discount on all Shokz products. The offer can be combined with other official promotions. Learn more about your ad choices. Visit megaphone.fm/adchoices

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