The Rest Factor Why Your Brain Turns Against You at 2 AM: The Truth About Supplements and CBT-I for Sleep with Dr. Michael Grandner
Oct 14, 2025
Dr. Michael Grandner, a sleep scientist and director at the University of Arizona, shares his expertise on the intricacies of sleep. He breaks down the science behind insomnia and why effort can backfire, advising listeners on the ‘commute to tomorrow’ mindset. Grandner explains the power of Cognitive Behavioral Therapy for Insomnia (CBT-I) and the truth about sleep trackers versus actual sleep practices. He also debunks common supplement myths, explaining their limited role compared to behavioral changes. Tune in for insights into achieving better sleep!
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Plan Sleep Like A Commute
- Think of sleep as your commute to tomorrow and plan backward from the time you must wake.
- Count needed sleep, buffer for falling asleep and awakenings, then schedule wind-down and bedtime accordingly.
Do You Really Need Less Sleep?
- Some people may function on less sleep but 'need' is context dependent: need for minimal functioning versus optimal functioning.
- Test whether more sleep helps by gathering data, running an experiment, and tracking relevant outcomes for at least a week.
Retrain Bedtime With CBT‑I Techniques
- Use CBT‑I behavioral tools: stimulus control and sleep‑opportunity restriction to retrain your bed–sleep connection.
- If awake in bed, get up; reduce time in bed awake and gradually expand sleep opportunity from successful nights.