Retrain Your Brain: Conquer Insomnia with CBT-I

Resources

Books

• "The Sleep and Health Research Program at the University of Arizona" - Mentioned as the program directed by Dr. Grandner, indicating his academic affiliation and area of expertise.
• "Textbook on Wearables" - Dr. Grandner mentions he has a textbook planned for publication in October, focusing on wearable sleep technology.
• "Textbook on Sleep Health" - Dr. Grandner mentions editing a textbook on sleep health.
• "Textbook on Sleep and Sports" - Dr. Grandner mentions editing a textbook on sleep and sports.
• "Textbook on Adapting CBT-I for Other Conditions" - Dr. Grandner mentions editing a textbook on adapting Cognitive Behavioral Therapy for Insomnia to different populations.

Videos & Documentaries

• Wendy Troxel's Ted Talk on School Start Times - Mentioned as a resource for understanding the impact of delayed school start times and circadian rhythms in adolescents.

Research & Studies

• Original Publication on Stimulus Control (1972) - Cited as the origin of the stimulus control concept in sleep therapy.
• Study on Melatonin Dosing for Blind Individuals - Mentioned as evidence for melatonin's role as a circadian signal, particularly in regulating rhythm in those without light cues.
• Study on Caffeine's Effects on Sleep and Performance - Discussed in relation to its impact on alertness, decision-making, and potential disruption of sleep architecture.
• Study on Sleep Deprivation and Caloric Consumption - Referenced to show that sleep-deprived individuals tend to consume more calories, particularly after dinner.
• Study on Shift Work and Health Risks - Highlighted as a known carcinogen and risk factor for diabetes and dementia.
• Study on Sleep Replacement Naps - Discussed as a strategy for shift workers to achieve a full sleep cycle during the day.
• Study on Melatonin's Cellular Repair Properties - Mentioned as evidence for melatonin's potential role beyond sleep promotion, particularly at higher doses.
• Study on Sleep Deprivation and Injury Risk in Athletes - Discussed as evidence that sleep-deprived individuals are more likely to sustain injuries.
• Ben Potentiano's Study on Sleepiness and MLB Player Careers - Cited as inspiration for research predicting career longevity in athletes based on sleepiness levels.
• Study on Sleep Consolidation with Eye Masks - Referenced to show that simple interventions like eye masks can improve sleep consolidation and subsequent test scores.
• Study on the Rip Van Winkle Effect - Mentioned in the context of oversleeping and feeling groggy, particularly as one gets older.
• Study on Melatonin's Effect on Sleep Architecture - Discussed in relation to its role as a nighttime signal and its potential to promote sleep.

Tools & Software

• Oura Ring - Mentioned as a consumer sleep tracking device.
• Whoop - Mentioned as a consumer sleep tracking device.
• Apple Watch - Mentioned as a consumer sleep tracking device.
• Fitbit - Mentioned as a consumer sleep tracking device.
• Google Wearables (Pixel Watch) - Mentioned as a consumer sleep tracking device, with Dr. Grandner being on its scientific advisory board.
• Mandibular Advancement Devices (MADs) - Dental devices used to treat sleep apnea by repositioning the jaw.
• Positional Therapy Devices (e.g., belts with bumps, tennis balls in t-shirts) - Used to prevent individuals from sleeping on their backs, a common cause of mild sleep apnea.
• ExciteOSA - An electrical stimulator device for tongue muscles to improve airway patency during sleep.
• Inspire - An implantable electrical device that stimulates the tongue muscle to open the airway.
• Chin Straps - Used to keep the mouth closed during sleep, primarily for snoring.
• Mouth Taping - A method to keep the mouth closed during sleep, potentially for snoring or mild sleep apnea.
• Blue Blocking Glasses - Glasses that filter out blue light to reduce its impact on circadian rhythms.
• White Noise Machines - Used to mask disruptive environmental sounds and improve sleep consolidation.
• Binaural Beats Technology - Auditory stimulation that can potentially induce deeper sleep.

Articles & Papers

• Research on Sleep and Resilience - Dr. Grandner mentions leading a project that scoured the medical literature on resilience and sleep.

People Mentioned

• Dr. Michael Grandner - Director of the Sleep and Health Research Program at the University of Arizona and an expert in sleep science.
• Lindsay Shaw - A colleague of Dr. Grandner from whom he learned the concept that "sleep is not something that you do, it is something that happens to you."
• Dr. Sachin Panda - A leading expert on the timing of food intake and its impact on sleep, who has been on the podcast previously.
• Amy Athey - A sports psychologist and colleague of Dr. Grandner who contributed the analogy of a bathroom scale not being a weight loss program.
• Kelly Baron - A colleague of Dr. Grandner at the University of Utah who coined the term "orthosomnia."
• Wendy Troxel - A colleague of Dr. Grandner with a Ted Talk on school start times.
• Ben Potentiano - A sports psychologist who conducted a study on sleepiness and MLB player careers.

Organizations & Institutions

• University of Arizona - Dr. Grandner's academic affiliation.
• Departments of Psychiatry, Medicine, and Nutritional Sciences (University of Arizona) - Departments where Dr. Grandner holds an associate professor position.
• NCAA (National Collegiate Athletic Association) - Mentioned as an organization that has put out sleep-related materials.
• IOC (International Olympic Committee) - Mentioned as an organization that has put out sleep-related materials.
• CDC (Centers for Disease Control and Prevention) - Funded a panel that Dr. Grandner was on to develop sleep duration recommendations.
• ASM (American Academy of Sleep Medicine) - Mentioned as being represented on a panel to develop sleep duration recommendations.
• SRS (Sleep Research Society) - Mentioned as being represented on a panel to develop sleep duration recommendations.
• NIH (National Institutes of Health) - Highlighted as a critical funder of health research in the US, though underfunded, and not typically prioritizing supplement studies.

Courses & Educational Resources

• Sleep 101 Class - Discussed as an educational component of training athletes to understand sleep processes.

Websites & Online Resources

• FoundMyFitness.com/newsletter - The website to sign up for the host's free weekly email newsletter.
• FoundMyFitness.com/premium - The website to learn more about becoming a FoundMy Fitness premium member.
• Directories of Board-Certified Sleep Specialists - Mentioned as a resource for finding trained professionals for CBT-I.

Other Resources

• Cognitive Behavioral Therapy for Insomnia (CBT-I) - Presented as the gold standard treatment for insomnia, a multi-component approach.
• Stimulus Control - A core component of CBT-I, focusing on strengthening the association between bed and sleep.
• Sleep Restriction Therapy - A component of CBT-I that involves limiting time in bed to increase sleep drive.
• Melatonin Dosing and Timing - Discussed in detail, including low-dose signaling versus higher-dose sleep promotion, and potential for grogginess.
• Magnesium, Lavender, Glycine, Theanine - Supplements mentioned for their potential sleep-promoting, calming, or recovery benefits.
• THC (Tetrahydrocannabinol) - Discussed for its effects on sleep, including potential benefits, downsides like REM suppression, and rebound insomnia.
• CBD (Cannabidiol) - Discussed for its murky data regarding sleep benefits, with effects likely secondary to anxiety reduction.
• Alcohol - Discussed as a commonly used sleep aid that can promote initial sleep but leads to rebound wakefulness.
• Caffeine - Discussed for its alerting effects, metabolism variability, and potential impact on sleep architecture.
• Late Night Eating - Discussed in relation to metabolic timing and emotional reasons for eating at night, and its link to sleep disruption.
• Shift Work - Highlighted as a significant disruptor of circadian rhythms with known health risks.
• Strategic Napping - Discussed as a tool for shift workers and others to improve alertness and recovery.
• Jet Lag Adjustment Strategies - Including mental time zone shifting, light exposure, and melatonin use.
• Chronotype - The natural inclination of an individual's sleep-wake cycle.
• Revenge Bedtime Procrastination - The phenomenon of sacrificing sleep for personal time due to a lack of control during the day.
• Sleep Banking - The practice of getting extra sleep in anticipation of periods of sleep deprivation.
• Orthosomnia - The excessive fixation on sleep data from wearable devices, potentially leading to worsened sleep.