{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Method - Health in the Real World","title":"Ep.13 - Why can't I sleep? Tips to fix insomnia beyond sleep hygiene, with Kathryn Pinkham","html":"","width":"100%","height":180,"duration":3101,"description":"Most of us have had a bad night’s sleep. But when insomnia becomes chronic, a whole new world of lifestyle advice seems to open up – one that is confusing, and sometimes fails to fix the problem.So this week, Greg and Charlie take a deep dive into chronic insomnia with a new guest: Kathryn Pinkham. Kathryn is the founder of The Insomnia Clinic and one of the UK’s leading experts in treating chronic insomnia. Kathryn has helped over 5,000 people sleep better using Cognitive Behavioural Therapy for Insomnia (CBT-I) - the NHS-recommended, gold-standard treatment that outperforms sleeping pills for long-term outcomes. Her message: insomnia is very curable, however long or severely someone has been struggling.Starting with the science, Kathryn walks us through what sleep actually is and how it goes wrong. She explains the two biological systems that drive sleep: the circadian rhythm and sleep drive. She also makes the case for why standard sleep hygiene advice (the dark room, no caffeine after 2pm, a lengthy wind-down routine) often falls short. And yes, it can even add to the problem.In the practice segment, Kathryn, Greg, and Charlie get into what CBT-I actually involves. Including:Why spending less time in bed can cure insomnia and why that worksHow your bed becomes a source of anxiety and how to fix that association What to do when your mind won’t stop racing at bedtimeFinally, in the experience section, we turn to your listener questions. We hear from a parent navigating sleep disruption with a toddler and a newborn on the way, and tackle questions about whether the 8-hour rule is real, and whether deep sleep really matters as much as we’re told.Enjoy this conversation, and if you’d like to send us your health questions for future episodes, remember to email us a voice note or write in at themethod@thriva.coTo Explore FurtherKathryn Pinkham’s Insomnia Clinic: theinsomniaclinic.co.ukSleep Well, Live Better course:...","thumbnail_url":"https://img.transistorcdn.com/c6ypnx0JQE1JWxTnltulvgV2WOBVgiujrfWR7NGWuFo/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS80YjM5/NmQzNmM1MTQ3M2Zi/ZWFhZmU2NzQ3MDNm/ZjU5MC5qcGc.webp","thumbnail_width":300,"thumbnail_height":300}