Dr. Donn Posner, a leader in Cognitive Behavioral Therapy for Insomnia and founder of Sleepwell Consultants, discusses the common struggles with sleep that many are facing today. He normalizes the anxiety around sleep problems and provides practical tips to combat insomnia, emphasizing the importance of a consistent sleep schedule and the benefits of natural light. Posner also sheds light on navigating the transition from acute to chronic insomnia, advocating for non-pharmacological treatments and personalized strategies for better rest.
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Consistent Wake-Up Time
Maintain a consistent wake-up time, even on weekends, to regulate your circadian rhythm.
This is the most crucial step for healthy sleep.
insights INSIGHT
Wake-Up Time vs. Bedtime
Wake time, combined with daylight exposure, is more important than bedtime for regulating sleep.
It sets your circadian clock and influences when you feel tired.
volunteer_activism ADVICE
Avoid Compensating for Lost Sleep
Don't compensate for a bad night's sleep by sleeping in or napping.
Get up at your regular time to let your sleep cycle self-regulate.
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I don’t know about you guys, but my sleep has suffered quite badly during the last few months. Today’s guest really got me thinking about this issue in a whole new way. First, he normalizes the sleep problems many of us are having. If you’re sleeping poorly right now, he says, don’t freak out; it is natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which I had never heard before and am already starting to operationalize in my own life. His name is Donn Posner. He’s one of the leaders in the field of Cognitive Behavioral Therapy for Insomnia. His titles are: Founder and President, Sleepwell Consultants, and Adjunct Clinical Associate Professor, Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. Not only did he answer all of my questions, but we also played him some listener voicemails. One last thing to say before we dive in: our episodes this week have a theme: primordial needs. Today we’re doing sleep; Wednesday it’s sex. So it’s a fun week here on the show. Where to find Donn Posner online: Website: https://www.sleepwellconsultants.com/ Books: https://www.sleepwellconsultants.com/publications Today is the first day of the Summer Sanity Challenge: a free 21 day meditation challenge. The goal here is to help you build resilience so that you are less buffeted by circumstances you can’t control -- and are therefore calmer, happier, and better prepared to show up the way you want to for your family and your communities. To join the challenge, you can visit tenpercent.com/challenge. Other Resources Mentioned: Society of Behavioral Sleep Medicine: https://www.behavioralsleep.org/ American Academy of Sleep Medicine sponsored site to search for local accredited sleep centers: http://sleepeducation.org/find-a-facility Additional Resources: Ten Percent Happier Live: https://tenpercent.com/live Coronavirus Sanity Guide: https://www.tenpercent.com/coronavirussanityguide Free App access for Frontline Workers: https://tenpercent.com/care Full Shownotes: https://www.tenpercent.com/podcast-episode/donn-posner-268
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