Dr. Michael Grandner, sleep scientist and clinical psychologist, delivers a masterclass on how sleep works, what actually fixes insomnia, and why chasing perfect metrics can backfire. We cover the science and practice of CBT-I, the “commute to tomorrow” planning mindset, how sleep drives metabolism, mental health, and longevity, and what to know about trackers, supplements, and the claim that “some people need less sleep.”

What You’ll Learn in This Episode:

Why “trying harder” keeps you awake and what to do instead.
The CBT-I playbook: stimulus control and sleep-opportunity restriction.
How to test if you truly need less sleep.
When trackers help and when they mislead.
Supplements decoded: melatonin, magnesium, GABA and what actually helps.

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Chapters:

00:00 Introduction to The Rest Factor Podcast

01:02 Dr. Michael Grandner’s Journey into Sleep Medicine

03:01 The Importance of Prioritizing Sleep

06:42 Debunking the Myth: Do Some People Need Less Sleep?

13:23 Understanding Cognitive Behavioral Therapy for Insomnia (CBT-I)

22:31 The Enemy of Sleep: Effort

23:58 Sleep Happens When the Situation Allows

25:03 Chronic Insomnia and Overcorrection

28:06 The Role of Sleep Trackers

35:47 Supplements vs. Treatments

44:27 The Neuroscience of Nighttime Decisions

46:01 Conclusion and Final Thoughts

Disclaimer: The information shared in this podcast is for educational and informational purposes only and should not be considered medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, sleep routine, or health habits.

Links:

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