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Description
Go to Sleep is a sleep and insomnia podcast created to help you fall asleep faster, stay asleep longer, and stop struggling with your own mind at night.
If you’re exhausted but wired… If your brain won’t shut off… If bedtime makes you anxious instead of sleepy… this podcast is for you.
Each episode shares gentle, science-based tools for overcoming insomnia, drawn from CBT-I (Cognitive Behavioral Therapy for Insomnia), sleep psychology, and practical changes to your sleep habits, routines, and environment. You’ll learn how to calm a racing mind, reduce nighttime anxiety, fix a broken sleep schedule, and retrain your brain to feel safe falling asleep again.
The podcast also includes relaxing sleep stories, calm reflections, and low-stimulation audio designed to help you unwind, let go of the day, and drift into natural sleep.
This isn’t a meditation podcast or a quick-fix supplement pitch. It’s a practical, compassionate guide to better sleep, deep rest, and freedom from chronic insomnia—without pressure, perfection, or fear-based advice.
If you’re interested in insomnia relief, CBT-I, sleep hygiene, bedtime routines, night anxiety, sleep anxiety, natural sleep help, and learning how to sleep again without medication—this podcast is for you.
Go to Sleep Less thinking. More resting. Better sleep.
23 Episodes
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In this episode, we explore how to effectively navigate insomnia flare-ups after recovery and differentiate between a temporary blip and a full relapse. We discuss actionable strategies to shorten episodes of insomnia by focusing on your response rather than the initial panic.Chapters00:58 Flare-Up vs. Relapse04:48 Responding to Flare-Ups06:44 Normalizing Fear
In this episode, we explore why travel often disrupts sleep, even for those who usually sleep well, differentiating between travel without and with time zone changes. We also discuss practical strategies and a mindset shift to navigate challenging nights on the road without triggering anxiety or an insomnia relapse.Chapters00:00 Travel Disrupts Sleep01:50 Travel Without Time Zones04:46 Jet Lag & Circadian Misalignment06:38 Tips for Travel Sleep
In this episode, we explore the paradox of moving from strict sleep protocols to trusting your body's natural rhythms after recovering from insomnia. We discuss how to transition from a structured sleep plan back to intuition, emphasizing that the tools for recovery are temporary training wheels, not lifelong rules, and how fear can fuel insomnia.Chapters00:00 Introduction to Sleep Without Rules00:00 The Paradox of Recovery Tools05:28 Transitioning to Trust and Flexibility08:02 Rebuilding Sleep Intuition
In this episode, we explore the phenomenon of 'extinction bursts' in insomnia recovery, where sleep temporarily worsens before getting better, and how these setbacks are often signs of progress. We also discuss navigating plateaus and maintaining consistency to achieve lasting improvement in your sleep.Chapters00:00 Insomnia Recovery Challenges00:48 Understanding Extinction Bursts06:33 Navigating Plateaus10:05 Tips for Consistency
In this episode, we explore why a single bad night's sleep doesn't dictate your entire day and how the belief that you 'can't cope' perpetuates insomnia. We also discuss practical strategies to overcome sleep performance anxiety and transform your relationship with sleep.Chapters00:00 The Dread of a Bad Night00:44 You Function Better Than You Think03:51 Sleep Performance Anxiety10:11 Practical Tips to Break the Cycle
In this episode, we explore why naps and sleeping in often worsen insomnia and how your circadian rhythm truly operates. We also discuss why tired days are an essential part of the healing process for improving your sleep.Chapters00:00 Naps and Sleeping in Backfire02:07 Sleep Drive and Circadian Rhythm05:03 The Myth of Catch-Up Sleep07:24 Tired Days Are Healing
In this episode, we explore how fighting your thoughts makes insomnia worse and differentiate between suppressing thoughts and allowing them. We also discuss how the cognitive behavioral therapy tool, paradoxical intention, can help improve sleep.Chapters00:00 Mind in Overdrive02:38 Quiet Mind Not Required04:50 Suppression vs. Allowance07:05 Paradoxical Intention
In this episode, we explore why screens disrupt sleep by discussing the roles of blue light and dopamine. We also discover strategies to manage evening screen use effectively without completely eliminating technology.Chapters00:00 Screens and Sleep: Beyond Blue Light00:18 Dopamine's Role in Sleep Disruption05:00 Practical Screen Management11:51 Recap: Dopamine and Gentle Support
In this episode, we explore the truth about how exercise impacts sleep, distinguishing between common myths and what actually helps. We cover how much, when, and what kind of movement supports better sleep, emphasizing consistency and individual responses over rigid rules.Chapters00:00 Introduction to Exercise & Sleep03:18 Does Exercise Help Sleep?04:32 How Much & When to Exercise07:07 Type of Exercise & Fear
In this episode, we explore the often-misleading advice surrounding food, drink, and sleep, examining how caffeine, alcohol, and meal timing truly influence your rest. We discuss how to identify your personal sensitivities and stop allowing food choices to become a source of bedtime anxiety.Chapters00:00 Food & Sleep Myths01:35 Caffeine's Real Impact04:50 Alcohol & Sleep06:33 Meal Timing & Anxiety
In this episode, we explore how to transform your bedroom into a sanctuary for sleep through a simple, no-drama audit focusing on light, noise, temperature, and technology. You will learn practical strategies to remove sleep-disrupting friction and create a more predictable and restful environment.Chapters00:00 Bedroom Audit Introduction01:32 Environment Factors: Light, Noise, Temperature03:38 Mattress and Technology05:22 Removing Friction for Better Sleep
In this episode, we challenge the conventional idea of a "perfect" bedtime routine and explain why predictability and safety, not perfection, are the true goals for a restorative sleep. We then outline a simple, flexible, 60-minute wind-down routine designed to help your nervous system settle, emphasizing mental disengagement, environmental shifts with dimming lights, and low-stakes activities.Chapters00:00 Beyond the Perfect Routine00:02 A 60-Minute Wind-Down00:05 Debunking Sleep Myths
In this episode, we explore how insomnia can quietly become an ingrained part of your identity and how changing your narrative about sleep can be a powerful step towards improving it. We discuss practical ways to shift your thoughts and language to foster a more accurate and helpful perspective on your sleep experiences.Chapters00:00 Insomnia as Identity03:46 Shifting Beliefs and Language10:10 Exercise: Create Space11:56 Reframing Your Narrative
In this episode, we explore how Stimulus Control, a key tool in cognitive behavioral therapy for insomnia, can retrain your brain to associate your bed with sleep instead of wakefulness. We also discuss practical rules to implement this technique for better and more predictable sleep.Chapters00:00 Introduction to Stimulus Control01:29 Why Your Bed Keeps You Awake03:24 Rules for Stimulus Control08:10 Benefits of Stimulus Control
In this episode, we explore sleep restriction, a counterintuitive but effective technique for improving sleep quality even when you're exhausted. We explain how this method, which temporarily limits time in bed to match actual sleep time, helps to retrain your brain and increase sleep drive, ultimately leading to deeper and more reliable sleep.Chapters00:00 Introduction to Sleep Restriction00:44 Understanding Sleep Restriction03:49 How Sleep Restriction Works08:51 Guardrails and Benefits
In this episode, we explore cognitive restructuring, a powerful technique from cognitive behavioral therapy for insomnia, to understand how thoughts about sleep can fuel anxiety. We learn how to identify and challenge unhelpful thought patterns to improve sleep without resorting to forced positive thinking.Chapters00:00 Introduction to Cognitive Restructuring02:06 Understanding Sleep Thoughts03:46 Accuracy, Helpfulness, Completeness09:06 Practical Steps and Recap
In this episode, we explore why Cognitive Behavioral Therapy for Insomnia (CBTI) is considered the gold-standard treatment for chronic insomnia, consistently outperforming sleep medications in the long run. We also discuss how working harder at sleep can actually perpetuate insomnia and how CBTI addresses the root causes of sleep issues.Chapters00:00 Introduction to CBTI01:41 The Pitfalls of Sleep Medications03:32 How CBTI Works08:44 CBTI vs. Sleep Pills
In this episode, we explore the different stages of sleep and how your body naturally prioritizes restorative sleep even after a bad night. You will learn why one restless night doesn't ruin your ability to recover and how trusting your body's innate sleep system is key to better rest.Chapters00:00 Introduction to Sleep Challenges01:14 Understanding Sleep Stages03:38 The Science of Sleep Rebound06:01 Practical Sleep Advice
In this episode, we challenge the pervasive belief that everyone needs exactly eight hours of sleep, explaining why this rigid expectation often leads to anxiety and worsens insomnia. We also explore common sleep misconceptions, revealing how a flexible perspective and understanding of natural sleep patterns can significantly improve your nights.Chapters00:00 The 8-Hour Sleep Myth02:58 Sleep Efficiency vs. Time in Bed06:49 Normal Night Awakenings & Fatigue10:12 One Bad Night Doesn't Ruin Everything
In this episode, we explore why your mind races at night, making sleep feel impossible, and learn how hyperarousal, a natural protective response, makes your insomnia feel so stubborn. We also discover practical strategies to retrain your brain to associate bedtime with safety, leading to restful sleep.Chapters00:00 Introduction to Hyperarousal02:00 Understanding Hyperarousal05:37 Breaking the Insomnia Loop08:50 Practical Strategies for Sleep
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