How to Fix Insomnia: CBT-I with Dr. Ashley Mason
Summary
Dr. Ashley Mason explains that insomnia is a clinical disorder driven by behaviors rather than just sleep duration, making Cognitive Behavioral Therapy for Insomnia (CBT-I) the first-line treatment. She outlines the five pillars of CBT-I, emphasizing that time-in-bed restriction and stimulus control are essential for improving sleep efficiency. The discussion covers how common habits like caffeine use and bed associations perpetuate sleep issues, and how cognitive techniques help patients manage the distress and catastrophizing that often accompany insomnia.
Topics discussed
Introduction and guest background
Dr. Mason's clinical practice and CBT-I
Defining insomnia and sleep duration
Sleep quality versus quantity
Sleep efficiency and distress
The experience of sleep and medication
Medication limitations and CBT-I benefits
Behavioral perpetuation and stimulus control
The airplane analogy and landing routine
Five pillars of CBT-I and temperature
Caffeine and sleep pressure
Sponsorships and transition
Treatment arc and medication timing
Week one: Stimulus control and wake time
Time in bed restriction and anxiety
Cognitive techniques and thought records
Alcohol, social pressure, and coping
Sponsorships and technology costs
Relaxation, brain dumps, and hygiene
CBT-I efficacy and body heating
Research on heat and sleep trials
Body temperature and depression link
Sweating mechanisms and recruitment
Guest resources and publications
Insomnia criteria and averages
Cognitive challenges and conditioned arousal
Calculating sleep window prescriptions
Managing schedule disruptions
Summary and key takeaways
Listener feedback request
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