Episode 17: Our Sleep Stacks and Routines in 2026 copertina

Episode 17: Our Sleep Stacks and Routines in 2026

Episode 17: Our Sleep Stacks and Routines in 2026

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 Episode 17 – Show NotesOur Sleep Routines in 2026 | The Sleep EditCraig and Arielle take a turn in the hot seat this week — sharing their own sleep habits, gear, and personal struggles. From frigid bedrooms and weighted blankets to trazodone, magnesium, and light therapy glasses, this episode is part confessional, part practical guide.They also dig into CBT-I for insomnia, the phenomenon of orthosomnia (when sleep tracking makes your sleep worse), what melatonin actually does at a low dose, and how to think about supplements when the evidence is thin but the risk is low.Timestamps4:23 — Our personal sleep histories6:36 — Restless leg syndrome & childhood sleep anxiety8:50 — Psychophysiologic insomnia & CBT-I explained11:00 — Bedtime boxes & stimulus control for kids12:50 — Sleep tracking: Oura Ring vs. Apple Watch16:20 — Orthosomnia — when tracking makes sleep worse18:32 — How your tracker score affects how you feel the next day19:00 — Sleep environment: cold rooms, darkness, white noise22:52 — Sleep masks, weighted blankets (Bearaby), and pillows27:00 — Light-up alarm clocks (Philips, Hatch)29:00 — AYO light therapy glasses & circadian entrainment32:00 — Nighttime routines: DND, showers, reading34:40 — Why a hot shower helps you sleep (the science)36:00 — Craig's meditation practice & pre-bed habits39:20 — Arielle's history with insomnia & trazodone41:10 — What sleep medications actually do (and don't do)44:17 — Magnesium glycinate — the evidence47:35 — L-theanine — even less evidence, still worth trying?48:11 — Melatonin: Craig's 1mg dose & the heart failure study52:00 — How we're actually sleeping in 2026Key TakeawaysBoth hosts have struggled with sleep throughout their lives — and that's part of why they do this work.Sleep anxiety in children (and adults) responds well to CBT-I; the behavioral components are often more important than the cognitive ones.Sleep trackers are best used to observe trends, not to optimize nightly metrics. Fixating on scores can cause orthosomnia — anxiety that worsens the very sleep it's supposed to measure.A cold bedroom (ideally 60–67°F), darkness, and quiet are the most evidence-based environmental changes you can make.A warm shower or bath before bed works by triggering a drop in core body temperature — the direction of change matters, not just the temperature itself.Magnesium glycinate and L-theanine have limited but plausible supporting data; more importantly, they're safe at typical doses. Use third-party tested brands.Melatonin is a hormone — more is not better. Craig uses 1mg. A 2024 conference abstract linking long-term melatonin use to heart failure has significant methodological limitations, was not peer-reviewed, and is not cause for alarm at low doses in otherwise healthy adults.Trazodone is a reasonable long-term option for some people with chronic insomnia. It's not habit-forming, increases slow-wave sleep, and has a stable side-effect profile — but it's still a tool, not a substitute for good sleep habits. Note: AYO glasses recommend a 20-minute morning session (not 10 minutes as mentioned in the episode).LinksCraig's gear & supplementsAYO Light Therapy GlassesBearaby Weighted BlanketOura RingMagnesium Glycinate 500mgNature's Trove L-TheanineMelatonin 1mgConsumerLab.com — third-party supplement testing (subscription ~$60/yr)Craig's posts & calculatorsMagnesium for Kids' Sleep – Dr. CanapariMelatonin & Heart Failure Study – Dr. CanapariMelatonin Dosing Calculator for Children – Dr. CanapariClinicians & resources mentionedDr. Shelby Harris – CBT-I specialistDr. Lynelle Schneeberg – Become Your Child's Sleep Coach: The Bedtime Doctor's 5-Step Guide, Ages 3–10Book on AmazonOrthosomnia – original paper by Dr. Kelly Baron (J Clin Sleep Med, 2017)CBT-I Coach App (VA) — free, useful for teens 12+ and adultsArielle's website & resourcesExpect to SleepFree 24-Hour Sleep Guide (Arielle)Contact Listener questions: sleepeditpod@gmail.com
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