How to Overcome Insomnia with Jade Wu

Mar 26, 2024

Jade Wu, a sleep specialist, discusses sleep tracking, genetics' impact on sleep, Cognitive Behavioral Therapy for insomnia, challenging negative thoughts, conditioned arousal, and the importance of circadian rhythms for proper sleep. The podcast explores the complexities of sleep patterns, chronic insomnia, optimizing sleep hygiene, handling negative thoughts, and cultivating a good relationship with sleep for long-term benefits.

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INSIGHT

Healthy Sleep Relationship

Healthy sleep requires a balanced relationship, neither neglectful nor overbearing.
Overbearing relationships with sleep lead to mental distress, while neglect impacts physical health.

INSIGHT

Sleep Trackers: Double-Edged Sword

Sleep trackers offer data but no solutions, potentially increasing frustration.
They can be insightful for some, revealing actual sleep patterns.

INSIGHT

Dynamic Sleep Architecture

Sleep architecture is dynamic, adjusting to current needs, not a rigid cycle.
Brains prioritize deep and REM sleep based on individual needs, not a fixed schedule.

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Jade Wu, PhD, DBSM is a board certified behavioral sleep specialist specializing in adult insomnia and sleep problems during pregnancy and the postnatal period. She received her doctoral clinical psychology training from Boston University and completed her behavioral medicine residency/fellowship at Duke University School of Medicine. She regularly appears in print media such as Huffington Post, as well as on radio/TV programs such as NPR and ABC News to share sleep health research with the public. In the clinic, she uses evidence-based methods and a collaborative approach to help people restore sleep health.

Jade joined us today to talk about her book, “Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications.”

[04.41] Sleep tracking – Starting the conversation, Dr. Jade explains the pros and cons of sleep tracking.

[10.32] Time & amount – We discuss how time and amount differ according to our genetics and lifestyle when it comes to sleeping.

[16.31] Insomnia – Insomnia and the 3 Ps.

[22.08] Cognitive behavioral therapy – We discuss the effect cognitive behavioral therapy for insomnia has on our thoughts and behaviors.

[29.33] Challenging thoughts – How we can overcome negative thoughts by challenging our thoughts.

[35.39] Conditioned arousal - Conditioned arousal and why the last thing we should do in bed is to be awake and frustrated.

[39.33] Circadian Rhythm Dysregulation – The importance of the contrast between day and night for a proper sleeping routine.

[44.53] Caffeine – We discuss why caffeine is not very helpful for our bodies in the long run.

[48.16] Screen time – How content and intention behind screen use impact our sleep.

[54.11] A good relationship – Concluding our discussion, Dr. Jade explains why we need to have a good and healthy relationship with sleep.

Resources

Connect with Dr. Jade

Website - drjadewu.com/

Instagram - instagram.com/dr_jade_wu/

Twitter - twitter.com/jadewuphd

Hello Sleep: The Science and Art of Overcoming Insomnia Without Medications Hardcover

by Jade Wu

The Tiger's Wife: A Novel

by Téa Obreht