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Protecting Your Sleep During a Pandemic

As the dozens of emails in our inbox from every single company we’ve ever interacted with keep reminding us, these are unprecedented/uncertain/trying times. Seriously though, we are living through a global pandemic – an enduring worldwide crisis and natural disaster – and everything about what normal life used to look like has been upended. We’re simultaneously going …

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Track Your Sleep Using These Nifty Sleep Logs (Part One)

Sleep logs are usually an essential part of behavioral insomnia treatment for two main reasons: 1) baseline sleep data (pre-treatment) guides the initial sleep schedule modifications by providing important calculations such as sleep efficiency, average total sleep, sleep latency, and time in bed, and 2) ongoing sleep data shows trends during treatment and can tell …

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Boosting Your Melatonin (With This One Weird and Completely Legal Trick)

Not uncommonly I get asked about taking melatonin supplements, and I find that quite a few of my clients are taking melatonin currently or have in the past. And it’s not hard to see why it’s so widespread. You can get it without a prescription, it’s marketed as natural and safe, and it’s available in …

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5 Common Coping Behaviors That Actually Perpetuate Insomnia

Sleep problems don’t usually get triggered for no reason – they’re usually caused by an identifiable event or source, for example: work stress, going away to college, an injury, or a new baby. Similarly, sleep problems don’t usually stick around for no reason, either – that also has a cause. In other words, there are …

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Coffee, Insomnia and a Better Way

If you’re like me, having the morning cup of joe is a daily (and mandatory) ritual. We’re in good company, as more than 60% of Americans reportedly drink coffee every day, drinking an average of 3 cups daily. Caffeine is an effective stimulant, and the world’s most widely used drug. Most of the caffeine we consume comes …

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To Nap or Not to Nap, That is the Question (For Insomnia Sufferers)

Why are naps bad? Sometimes, I’m asked by a client why they have to give up napping. Or if power-naps are okay. If you glance through any number of “sleep hygiene” guides, most will specifically recommend to avoid napping. So, why are naps bad for you? Truthfully, there is nothing inherently wrong with napping. In …

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What is CBT-I?

CBT-I (Cognitive Behavioral Therapy for Insomnia) is a behavioral treatment approach specifically developed for treating insomnia. It consists of several treatment components – based on cognitive behavioral therapy (CBT) principles – that are commonly used together to treat insomnia. Because it is a multi-component approach, there isn’t one authoritative or manualized version of CBT-I; instead you’ll find …

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