In this insightful episode of the DaliTalks Podcast, Dali Rivera sits down with Irina Macare, a certified sleep coach and former IT engineer, to explore the deep connection between burnout, stress, and chronic sleep issues.

Irina opens up about her 16-year career in the tech industry, where repeated burnout led to persistent middle-of-the-night insomnia, extreme exhaustion, and difficulty functioning both at work and at home. After relocating countries and pushing through sleep deprivation with caffeine and willpower, a car accident caused by exhaustion became her wake-up call to prioritize her health.

Instead of turning to sleep medication, Irina immersed herself in sleep science-earning certifications in stress management, sleep coaching, cognitive behavioral therapy for insomnia (CBT-I), and behavior change. Today, her coaching approach bridges the gap between traditional sleep medicine and real-life lifestyle support, focusing on personalization, nervous system regulation, and sustainable habits.

The conversation dives into why sleep problems are especially common among high achievers and neurodivergent adults, how light exposure and circadian rhythm affect sleep timing, and why bedtime is often when stress finally surfaces. Irina emphasizes that sleep isn’t something you “fix once,” but a daily practice that must align with your biology, lifestyle, and mental health.

This episode is a practical and compassionate guide for anyone who feels wired, exhausted, and stuck in a cycle of poor sleep-and is looking for a realistic, long-term path to rest.

• How burnout quietly damages sleep over time

• Why insomnia often starts with stress, not habits

• The role of circadian rhythm in falling asleep

• Why neurodivergent adults are especially prone to sleep issues

• How light exposure affects your sleep-wake cycle

• Why “tips and tricks” often backfire for insomnia

• The importance of personalized, long-term sleep strategies

• How sleep coaching complements therapy and medical care

(00:02:30) Irina’s background in IT and early burnout

(06:45) Middle-of-the-night insomnia explained

(10:30) Relocation stress and worsening sleep deprivation

(14:15) The car accident that became a wake-up call

(18:40) Choosing education over sleep medication

(24:10) Training in sleep science and CBT-I

(31:20) Sleep coaching vs therapy vs sleep medicine

(39:00) Neurodivergence, ADHD, and rumination

(47:30) Circadian rhythm misalignment

(55:10) Light exposure and sleep quality

(01:02:40) Why bedtime is when stress shows up

If this episode resonated with you, share it with someone who’s exhausted, burned out, or struggling to sleep. Don’t forget to follow the podcast, leave a review, and support guests like Irina who are helping people reclaim their health through education and compassion.