Sleep

How to Overcome Insomnia: Proven Sleep Strategies from CBT-I & Sleep Hygiene | Backed by Science

If you've ever struggled with falling asleep, staying asleep, or waking up feeling rested, you're not alone—and there is something you can do about it. In this comprehensive guide, we explore evidence-based strategies to overcome insomnia using principles from Cognitive Behavioral Therapy for Insomnia (CBT-I) and expert recommendations from Dr. Ashley Mason, as discussed on The Drive Podcast episode 341 with Dr. Peter Attia.

Actionable Steps to Improve Sleep Hygiene

This handout provides practical strategies to build better sleep habits. It covers essential steps such as creating a consistent sleep schedule, optimizing your sleep environment, and managing light exposure. Additional tips include stress reduction, proper diet timing, and strategies like sauna use or cooling devices to improve sleep quality. These actionable steps aim to help you achieve deeper, more restorative sleep.

Balancing Sleep-Related Hormones

This handout explains how three key hormones — cortisol, melatonin, and adenosine — influence your sleep patterns and overall health. It outlines the role each hormone plays, factors that affect their regulation, and practical strategies to optimize their balance. By managing these hormones, you can improve your sleep quality, enhance recovery, and support long-term well-being.