#341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D. | The Peter Attia Drive

This podcast episode features Dr. Ashley Mason, a sleep expert, discussing Cognitive Behavioral Therapy for Insomnia (CBT-I). The interview covers the causes and perpetuation of insomnia, distinguishing between predisposing factors and learned behaviors. CBT-I techniques like time-in-bed restriction, stimulus control, and cognitive restructuring are explained, along with practical advice on managing racing thoughts (scheduled worry time) and optimizing sleep environments (temperature regulation). Dr. Mason emphasizes the importance of consistent wake times and cautions against the overuse of sleep aids and supplements. Listeners gain actionable strategies for improving sleep, including A/B testing interventions and identifying unhelpful behaviors.

Outlines

Part 1: Introduction to Insomnia and CBTI

Part 2: CBTI Techniques and Sleep Hygiene

Part 3: Challenges, Alternatives and Conclusion

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#341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.

The Peter Attia Drive

Part 1: Introduction to Insomnia and CBTI

Introduction and Guest Introduction

Ashley Mason's Interest in Insomnia and its Prevalence

Insomnia: Predisposing, Precipitating Factors, and Perpetuating Behaviors

Cognitive Behavioral Therapy (CBT) Explained

Part 2: CBTI Techniques and Sleep Hygiene

Time in Bed Restriction and Stimulus Control

Sleep Hygiene: Temperature, Light, and Stimulus Control

Sleep Hygiene: Blue Light, A/B Testing, and Caffeine

Part 3: Challenges, Alternatives and Conclusion

Mindfulness, Treatment Adherence, and Wearable Devices

Addressing the Supply-Demand Imbalance for CBTI and Cognitive Techniques

Sleep Supplements and Medications: Melatonin and Prescription Drugs

Medication Tapering, Other Sleep Disorders, and Social Jet Lag

Extreme Temperature Changes Before Bed and Conclusion

#341 - Overcoming insomnia: improving sleep hygiene and treating disordered sleep with cognitive behavioral therapy for insomnia | Ashley Mason, Ph.D.

The Peter Attia Drive

Part 1: Introduction to Insomnia and CBTI

00:10Introduction and Guest Introduction

Introduction and Guest Introduction

03:01Ashley Mason's Interest in Insomnia and its Prevalence

Ashley Mason's Interest in Insomnia and its Prevalence

11:08Insomnia: Predisposing, Precipitating Factors, and Perpetuating Behaviors

Insomnia: Predisposing, Precipitating Factors, and Perpetuating Behaviors

20:08Cognitive Behavioral Therapy (CBT) Explained

Cognitive Behavioral Therapy (CBT) Explained

Part 2: CBTI Techniques and Sleep Hygiene

29:48Time in Bed Restriction and Stimulus Control

Time in Bed Restriction and Stimulus Control

44:02Sleep Hygiene: Temperature, Light, and Stimulus Control

Sleep Hygiene: Temperature, Light, and Stimulus Control

56:08Sleep Hygiene: Blue Light, A/B Testing, and Caffeine

Sleep Hygiene: Blue Light, A/B Testing, and Caffeine

Part 3: Challenges, Alternatives and Conclusion

1:02:05Mindfulness, Treatment Adherence, and Wearable Devices

Mindfulness, Treatment Adherence, and Wearable Devices

1:11:21Addressing the Supply-Demand Imbalance for CBTI and Cognitive Techniques

Addressing the Supply-Demand Imbalance for CBTI and Cognitive Techniques

1:20:08Sleep Supplements and Medications: Melatonin and Prescription Drugs

Sleep Supplements and Medications: Melatonin and Prescription Drugs

1:37:32Medication Tapering, Other Sleep Disorders, and Social Jet Lag

Medication Tapering, Other Sleep Disorders, and Social Jet Lag

1:56:16Extreme Temperature Changes Before Bed and Conclusion

Extreme Temperature Changes Before Bed and Conclusion