pisode 24! We discuss Adam's recent research around BBT for insomnia, his clinical psychology background with sleep tips, and a lot more!

Adam discusses the role our beliefs have on our sleep, some common misconceptions around sleep to avoid sleeping better, and how we can more effectively manage alcohol and caffeine for better sleep.

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DISCLAIMER: The information, opinions, and recommendations presented in this Podcast are for general information only and any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice

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Timestamps:
-Adam’s background as a sleep and insomnia health provider
-1:10 What services are available to people looking to improve their sleep?
-4:59 How common are limiting beliefs around sleep?
- 7:06 How effective are telemedicine-type services vs in-person sleep services?
-10:02 What options are available to increase and or improve our sleep?
-13:14 Could a client see improvement in their sleep after 1 sleep session with a specialist?
-16:17 Are telehealth options as good as in-person services? What are some pro’s cons?
-18:35 Why do veterans need treatment for sleep? Especially insomnia?
-21:09 Is there 1 most common cause of insomnia?
-30:02 When do you recommend people go to see a sleep specialist?
-39:10 Adam’s opinion on caffeine and recommendations for clients?
-41:32 Adam’s opinion on Alcohol and recommendations for clients?
-45:42 Can clients improve their sleep without cutting out caffeine and alcohol completely?
-49:05 Do we sleep less as we age?
-51:53 Does experience with our sleep habits allow us to sleep better as we age?
-55:35 The difference between BBT-I (Adam’s specialty) and CBT-I for sleep

4 Cognitive behavioral therapy for insomnia (CBT-I) tips for better sleep:
1-Stimulus control - better connecting the bed to sleep, e.g less tossing and turning lying awake, and only using the bed for 3 activities: sleep, sexual activity, and during sickness.
2- Sleep restriction - time spent awake in bed, more time spent sleeping when in bed
3- CBT-I - Addressing maladaptive negative sleep thoughts which interfere with our sleep
4- De-arousal - physical or cognitive de-arousal to ready ourselves for sleep e.g progressive muscle relaxation, meditation, or diaphragmatic breathing

Brief behavioral treatment for insomnia (BBT-I) tips for better sleep:
-Reduce your time in bed
-Don't be in bed if you’re not sleeping
-Don't do non-sleep activities in bed only; sleep, sexual activity, and during sickness
-Get up at the same time every day

Clinical Management of Insomnia with Brief Behavioral Treatment (BBTI)
-Sleep Health Topics
-Brief Behavioral Treatment for Insomnia
-American Academy of sleep medicine
-Society of Behavioral Sleep Medicine Members United States