The Curbsiders Internal Medicine Podcast #512 Sleep Optimization and CBT for Insomnia with Ashley E. Mason, PhD
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Jan 19, 2026 
Dr. Ashley E. Mason, an associate professor of psychiatry at UCSF, shares her expertise on overcoming insomnia through cognitive behavioral therapy. She breaks down effective strategies like stimulus control and time-in-bed restriction. Learn how to optimize sleep hygiene, the impact of supplements and substances, and why consistent wake times are key. Dr. Mason also discusses the risks of sleep medications and the potential role of cooling bedding and proper wind-down routines. This informative discussion offers practical insights for better sleep.
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Guest’s Sauna Obsession
- Ashley Mason is personally obsessed with saunas and studies heat therapies in her lab.
- She uses saunas socially and believes they improve sleep and wellbeing.
Start By Asking Goals And Readiness
- Ask patients what their sleep goals and readiness are before proposing treatments.
- Emphasize that fixing long-standing insomnia takes time and patient effort.
Use A Seven-Day Sleep Diary First
- Have patients keep a seven-day consensus sleep diary before changing anything.
- Use the diary data (not wearables) to plan CBT-I and identify low-hanging fruit.