https://www.senseofthisshit.com
Become a supporter of this podcast: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support.]]>enMental Health© 2026 Let's Work This Sh*t Outhttps://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/3061dc2eed417e70bd8bcabda2c69042.jpghttps://www.senseofthisshit.comWed, 26 Aug 2026 06:20:28 +0000AvaLet's Work This Sh*t Outinsomnia-and-sleep@senseofthisshit.comInsomnia and Sleep: Making Sense of It is part of the Making Sense of It series — a sleep podcast for poor sleepers who want science-backed sleep fixes without supplement hype. We own insomnia, sleep anxiety, racing thoughts at bedtime, sleep schedule...
Become a supporter of this podcast: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support.]]>falsea038a7ff-1ed2-5850-9f04-66d8d1bedeefepisodicSupport the podcast!https://www.spreaker.com/episode/insomnia-and-sleep-self-compassion-when-progress-feels--73858092
Key takeaways:
- Notice self-criticism as it arises and respond with steadier kindness rather than review spirals.
- Pause after acknowledging small daily wins to prevent thoughts from escalating into failure lists.
- Set brief limits on end-of-day sleep reviews to protect wind-down time and reduce blame.
- Adjust routines flexibly on heavy nights without viewing it as personal shortfall.

These tools draw from sleep research to support patience over perfection. 📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com. Support the show: https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>4abbbd71-e9bb-56cc-8b6c-6c4da4c63035Wed, 26 Aug 2026 06:00:09 +0000AvaIn this episode of Insomnia and Sleep: Making Sense of It, we explore self-compassion during slow sleep progress. Many listeners hit plateaus after consistent effort, where self-criticism spikes and keeps the nervous system on alert. Instead of adding...
Key takeaways:
- Notice self-criticism as it arises and respond with steadier kindness rather than review spirals.
- Pause after acknowledging small daily wins to prevent thoughts from escalating into failure lists.
- Set brief limits on end-of-day sleep reviews to protect wind-down time and reduce blame.
- Adjust routines flexibly on heavy nights without viewing it as personal shortfall.

These tools draw from sleep research to support patience over perfection. 📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com. Support the show: https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2113anxiety,arousal,cbt,evidence,habits,insomnia,kindness,meditation,mentalhealth,mindfulness,nervoussystem,plateau,progress,research,routine,science,selfcompassion,sleep,stress,therapyfalse18fullhttps://www.spreaker.com/episode/insomnia-sleep-restriction-cbt-i-bonus-episode-guide--74517492
Key takeaways include:
- Calculate your average sleep hours from a one-week diary, then set a fixed wake time and limit your initial time in bed to that average plus 30 minutes.
- Track sleep efficiency weekly and expand your window by just 15 minutes only after hitting 85% efficiency for several nights.
- Skip naps, get out of bed after 20 minutes awake, and keep the schedule consistent—even on weekends—to strengthen sleep pressure without frustration.

Backed by American Academy of Sleep Medicine guidelines and research from Sleep Medicine Reviews, this method delivers steady gains in four to six weeks by keeping changes small and focused. Test it right away and watch your rest improve.
Support the show: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.]]>58c60fef-fc32-5adf-9c44-ca97bbdbb1d2Sat, 22 Aug 2026 11:23:51 +0000AvaIn this episode of Insomnia and Sleep: Making Sense of It, we zero in on sleep restriction therapy, a proven CBT-I technique that helps rebuild your natural sleep drive when nothing else has worked. Tired of tossing in bed for hours? This short,...
Key takeaways include:
- Calculate your average sleep hours from a one-week diary, then set a fixed wake time and limit your initial time in bed to that average plus 30 minutes.
- Track sleep efficiency weekly and expand your window by just 15 minutes only after hitting 85% efficiency for several nights.
- Skip naps, get out of bed after 20 minutes awake, and keep the schedule consistent—even on weekends—to strengthen sleep pressure without frustration.

Backed by American Academy of Sleep Medicine guidelines and research from Sleep Medicine Reviews, this method delivers steady gains in four to six weeks by keeping changes small and focused. Test it right away and watch your rest improve.
Support the show: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podcast/insomnia-and-sleep-making-sense-of-it--7148791/support

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.]]>619advice,audio,checklist,essentials,guide,habits,howto,insights,learn,listen,overview,plan,playbook,podcast,practical,show,story,strategies,tips,toolsfalsefullhttps://www.spreaker.com/episode/navigate-insomnia-work-stress-that-blocks-quality-sleep--73732796
Key takeaways:
- Set a firm cutoff for work messages two hours before bed to reduce unfinished mental loops.
- Pause alone for five minutes upon arriving home to ease the transition before family interactions begin.

These small, practical steps help interrupt the pattern without adding overwhelming tasks.
https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>be2b83d2-03e6-5990-b2a6-94846b9faa47Wed, 19 Aug 2026 06:00:08 +0000AvaIn this episode of Insomnia and Sleep: Making Sense of It, host Ava examines how work stress spills into evenings at home, fueling a restless cycle that blocks quality sleep. Drawing from personal experience and two listener stories involving...
Key takeaways:
- Set a firm cutoff for work messages two hours before bed to reduce unfinished mental loops.
- Pause alone for five minutes upon arriving home to ease the transition before family interactions begin.

These small, practical steps help interrupt the pattern without adding overwhelming tasks.
https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1756anxiety,bedtime-routine,cortisol,evening-routine,home-stress,insomnia,managing-stress,mental-health,nervous-system,relaxation,restlessness,sleep,sleep-disruption,sleep-hygiene,sleep-tips,stress-cycle,stress-management,wind-down,work-home-overlap,work-stressfalse17fullhttps://www.spreaker.com/episode/insomnia-and-sleep-sleep-rest-and-nervous-system-recovery--73861703
We unpack the research on why daily stress leaves the system scanning for threats, examine real recovery timelines once those signals change, and test two practical tool sets you can try tonight: timed breathing to slow heart rate and a brief body scan that releases jaw and shoulder tension. These methods need no gear and work through direct feedback loops.

Key takeaways:
- Ordinary stress can train the nervous system to hold a mild alert state that blocks deep recovery.
- Consistent, body-based cues outperform effort or perfect conditions.
- Small repeated trials build lasting shifts in how quickly rest arrives.
Support the show: https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>98363dcd-053a-570f-9d34-94ed860d0745Wed, 12 Aug 2026 20:15:07 +0000AvaIn this episode of Insomnia and Sleep: Making Sense of It, we explore nervous-system recovery as the missing piece when basic sleep habits fall short. If your body stays stuck in low-level alarm long after the lights go out, learn why quiet alone...
We unpack the research on why daily stress leaves the system scanning for threats, examine real recovery timelines once those signals change, and test two practical tool sets you can try tonight: timed breathing to slow heart rate and a brief body scan that releases jaw and shoulder tension. These methods need no gear and work through direct feedback loops.

Key takeaways:
- Ordinary stress can train the nervous system to hold a mild alert state that blocks deep recovery.
- Consistent, body-based cues outperform effort or perfect conditions.
- Small repeated trials build lasting shifts in how quickly rest arrives.
Support the show: https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1856insomniafalsefullhttps://www.spreaker.com/episode/navigate-insomnia-communication-skills-that-protect-sleep--73731727
Key takeaways include:
- Using a 30-second pause to notice heat and shift from multiple issues to one clear point.
- Recognizing four common patterns, like dredging up the past or shutting down, and matching responses to protect wind-down time.
- Practicing short, blame-free phrases during the day so they flow naturally after dark.

These shifts help both partners reach the pillow with less leftover energy. Daytime spats allow recovery time, but nighttime ones spike alertness when the body needs calm most.

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>9f32f728-5a33-53a7-b7f7-0da1b8d4ed8aWed, 12 Aug 2026 06:00:10 +0000AvaIn this episode of Insomnia and Sleep: Making Sense of It, we explore how everyday communication habits fuel nighttime conflicts that sabotage rest. Host Ava shares real stories of arguments stretching past bedtime, leaving the mind racing and the...
Key takeaways include:
- Using a 30-second pause to notice heat and shift from multiple issues to one clear point.
- Recognizing four common patterns, like dredging up the past or shutting down, and matching responses to protect wind-down time.
- Practicing short, blame-free phrases during the day so they flow naturally after dark.

These shifts help both partners reach the pillow with less leftover energy. Daytime spats allow recovery time, but nighttime ones spike alertness when the body needs calm most.

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1748alertness,arguments,bedtime,bedtime-routine,calm,communication,conflict,conflict-resolution,insomnia,pause,reduce,relationship,relaxation,rest,skills,sleep,sleep-disorders,sleep-hygiene,tension,wind-downfalse16fullhttps://www.spreaker.com/episode/understanding-insomnia-sleep-bonus-daytime-habits-to-cut-night--73287327
Key takeaways include:
- Set a consistent wind-down time, flip the clock face down, and opt for neutral reading instead of forcing sleep.
- Spend ten afternoon minutes listing worries and labeling them as done or open to quiet the mind later.
- Add short afternoon movement like walking or stretching to release energy without spiking alertness.
- Notice worry thoughts without engaging, then delay them to a later list while anchoring in posture or breath checks.

These steps train the system toward less vigilance, leading to shorter wakeful periods over time.

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>979c870f-8dc4-4257-a400-72af79506669Fri, 31 Jul 2026 16:32:36 +0000AvaIn this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, we unpack why the harder you chase sleep, the more it slips away. The nervous system stays on alert when worry turns rest into another task, as shown by Oxford research where...
Key takeaways include:
- Set a consistent wind-down time, flip the clock face down, and opt for neutral reading instead of forcing sleep.
- Spend ten afternoon minutes listing worries and labeling them as done or open to quiet the mind later.
- Add short afternoon movement like walking or stretching to release energy without spiking alertness.
- Notice worry thoughts without engaging, then delay them to a later list while anchoring in posture or breath checks.

These steps train the system toward less vigilance, leading to shorter wakeful periods over time.

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>680alertness,anxiety,bedtime,bonus,breathing,daytime,habits,insomnia,mindfulness,movement,nervoussystem,relaxation,rest,routine,sense,shit,sleep,sleephygiene,stress,worryfalse128fullhttps://www.spreaker.com/episode/navigate-insomnia-sleep-bonus-episode-breathing-count--73286179
Key takeaways:
- Start a one-hour wind-down cue by powering off screens and turning to a book or soft music to train calmer evenings.
- Try a simple breathing count—in for four seconds, out for six—while lying in bed to steady your nervous system and crowd out worries.
- Note what felt different the next morning in a quick log to spot helpful patterns without added pressure.
- Practice the same short count during daytime tension to make the skill more automatic at bedtime.
- Reach out to a sleep-knowledgeable doctor if patterns persist after steady effort.

These practical moves build progress over nights, not instant fixes.
https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>39571499-a460-4e46-a81f-b349bd4a0ef9Fri, 31 Jul 2026 15:49:15 +0000AvaIn this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, host Ava shares straightforward strategies for easing the racing thoughts that linger from work stress or family worries long after lights out. Discover how small, repeatable habits...
Key takeaways:
- Start a one-hour wind-down cue by powering off screens and turning to a book or soft music to train calmer evenings.
- Try a simple breathing count—in for four seconds, out for six—while lying in bed to steady your nervous system and crowd out worries.
- Note what felt different the next morning in a quick log to spot helpful patterns without added pressure.
- Practice the same short count during daytime tension to make the skill more automatic at bedtime.
- Reach out to a sleep-knowledgeable doctor if patterns persist after steady effort.

These practical moves build progress over nights, not instant fixes.
https://www.spreaker.com/podca...

If you or someone you know is in crisis, call or text 988 (Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). In an emergency, call 911. This podcast is not a substitute for professional care.

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>598advice,audio,checklist,essentials,guide,habits,howto,insights,learn,listen,overview,plan,playbook,podcast,practical,show,story,strategies,tips,toolsfalse129fullhttps://www.spreaker.com/episode/build-healthier-sleep-boundaries-for-chronic-insomnia-relief--73020051
Key takeaways include:
- Establishing a firm stop time for emails and messages to prevent evening intrusions
- Communicating limits without guilt or lengthy explanations
- Recognizing how after-hours replies keep your mind in alert mode and disrupt sleep cycles
- Starting with one boundary this week to notice reduced worry loops at bedtime

Tune in for actionable skills that turn vague self-care into concrete habits.
Support the show: https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>f9034d0f-ce52-49af-bb1f-183532a1ed10Fri, 17 Jul 2026 00:04:51 +0000AvaIn this episode of Insomnia and Sleep: Let's Make Sense Of This Sht, we explore how building healthier boundaries serves as a practical tool for easing insomnia. Without clear limits around work, family demands, and personal time, your mind stays...
Key takeaways include:
- Establishing a firm stop time for emails and messages to prevent evening intrusions
- Communicating limits without guilt or lengthy explanations
- Recognizing how after-hours replies keep your mind in alert mode and disrupt sleep cycles
- Starting with one boundary this week to notice reduced worry loops at bedtime

Tune in for actionable skills that turn vague self-care into concrete habits.
Support the show: https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1738bedroom-habits,bedtime-boundaries,boundaries,calm-mind,device-boundaries,evening-routine,healthy-boundaries,insomnia,mental-load,nighttime-habits,nocturnal-anxiety,relaxation,rest,screen-time,sleep-boundaries,sleep-hygiene,sleep-tips,wind-down,work-boundaries,work-life-balancefalse14fullhttps://www.spreaker.com/episode/understanding-insomnia-and-sleep-triggers-without-shame--72858366
Key takeaways:
- Observe habits and thoughts before bed with curiosity, not judgment, to lift unnecessary blame.
- Triggers act as signals rather than personal failures—recognize them first without immediate fixes.
- Build your own sleep map over days by noting what interrupts rest, from screen time to chest tightness.
- Gentle awareness outperforms criticism, turning patterns into useful insights instead of added weight.

This approach keeps the process light and personal, proving sleep rules differ for everyone.
Support the show: https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>fc1bf347-f59b-4688-80d3-bb38d5cc332aTue, 07 Jul 2026 20:07:40 +0000AvaIn this episode of Insomnia and Sleep: Let's Make Sense Of This Sht, we explore spotting sleep triggers without layering on shame. Host Ava shares how everyday patterns like afternoon caffeine, unfinished worries, or late-night phone scrolling can...
Key takeaways:
- Observe habits and thoughts before bed with curiosity, not judgment, to lift unnecessary blame.
- Triggers act as signals rather than personal failures—recognize them first without immediate fixes.
- Build your own sleep map over days by noting what interrupts rest, from screen time to chest tightness.
- Gentle awareness outperforms criticism, turning patterns into useful insights instead of added weight.

This approach keeps the process light and personal, proving sleep rules differ for everyone.
Support the show: https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>1984bedtime-routine,cue-identification,environmental-triggers,frustration,gentle-curiosity,insomnia,internal-triggers,nighttime-anxiety,non-judgmental,patterns,restlessness,routine-triggers,self-compassion,shame-free,sleep,sleep-hygiene,sleep-triggers,toxic-positivity,tracking,trigger-awarenessfalse13fullhttps://www.spreaker.com/episode/navigate-insomnia-daily-coping-sleep-tools-you-can-use-this-week--72811223
Key takeaways:
- Start with morning light exposure to set your internal rhythm
- Adjust the timing of your main meal for steadier evenings
- Add movement at key points to ease tension buildup

Small, repeatable steps often outlast big overhauls, especially on low-energy weeks. Test them over a few days, keep what works, and adjust as needed.
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>0ba2af38-af90-48f8-80c7-f456316d6a37Fri, 03 Jul 2026 22:22:11 +0000AvaIn this episode, we explore daily coping strategies you can use this week when rest feels out of reach and mornings drag. Rather than demanding a full life reset, these three simple approaches fit into ordinary routines: tracking what happens right...
Key takeaways:
- Start with morning light exposure to set your internal rhythm
- Adjust the timing of your main meal for steadier evenings
- Add movement at key points to ease tension buildup

Small, repeatable steps often outlast big overhauls, especially on low-energy weeks. Test them over a few days, keep what works, and adjust as needed.
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>2000bedtimehabits,bodyclock,circadianrhythm,copingwithinsomniathisweek,dailycopingstrategies,dailysleepstrategies,daytimeactivity,insomnia,insomniacoping,insomniatips,lightexposure,morninglight,racingthoughts,sleep,sleephygiene,sleeppatterns,sleeproutines,sleepstrategies,strategiesforinsomnia,weeklyinsomniatipsfalse12fullhttps://www.spreaker.com/episode/navigate-insomnia-why-you-wake-at-3-am-and-what-to-try-tonight--72796537
Key takeaways include:
- Get out of bed after 20 minutes if sleep doesn't return to strengthen the sleep association
- Maintain the same wake-up time daily, even on weekends, to train your internal clock
- Use the bed only for sleep or intimacy and jot worries on a notepad instead of replaying them
- Avoid screens, heavy meals, and clock-checking before bed while trying simple breathing exercises like 4-second inhales and 6-second exhales

These small, consistent changes draw from established CBT-I principles and can reduce nighttime wake-ups over time without promising instant fixes. Tune in for actionable steps you can test tonight.
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>af2aa25b-615f-44e9-8016-c9ec080915bbThu, 02 Jul 2026 23:29:55 +0000AvaIn this episode of Insomnia and Sleep: Let's Make Sense Of This Sh*t, we unpack recurring insomnia patterns like 3 a.m. awakenings triggered by rising core body temperature and cortisol spikes, while exploring sleep hygiene strategies and CBT-I basics...
Key takeaways include:
- Get out of bed after 20 minutes if sleep doesn't return to strengthen the sleep association
- Maintain the same wake-up time daily, even on weekends, to train your internal clock
- Use the bed only for sleep or intimacy and jot worries on a notepad instead of replaying them
- Avoid screens, heavy meals, and clock-checking before bed while trying simple breathing exercises like 4-second inhales and 6-second exhales

These small, consistent changes draw from established CBT-I principles and can reduce nighttime wake-ups over time without promising instant fixes. Tune in for actionable steps you can test tonight.
https://www.spreaker.com/podca...

📩 Have questions or want to share your experience? Reach out at insomnia-and-sleep@senseofthisshit.com.
💛 Join Our Supporters Club ($3 a month) 💛 Ad-free listening + early episodes — help keep independent media alive. Click Here: https://www.spreaker.com/podca...]]>461bedtimehabits,bettersleep,breathingexercises,cbti,cbtibasics,consistentwaketime,cortisolandsleep,insomnia,insomniapatterns,managinginsomnia,nighttimeanxiety,nightwakings,relaxationforsleep,sleepawakenings,sleepcycles,sleephygiene,sleepproblems,sleeproutine,sleepschedule,sleeptipsfalse11full