Well Rested: Recent Episodes
Dr. Joshua Lennon
Dr. Joshua Lennon is a fellowship-trained, board-certified sleep physician dedicated to improving lives by improving sleep. Insomnia can impact all of us at some time, and unfortunately too many people struggle to get a good night's rest most of the time. Proven cures for insomnia are simple, but not always easy. Beyond insomnia, so many of us wake feeling just poorly rested. The Well Rested podcast will break down evidence-based strategies, tips, and best practices to help you get a better night of sleep and wake feeling Well Rested. If you've struggled with your sleep or just don't feel like your sleep is giving you the refresh your body needs, stay tuned. No quick-fix scams, no profiteering hoaxes, no nonsense - just the most effective ways to feel Well Rested based on decades of high quality clinical research and millennia of wisdom!
If you’ve been struggling with your sleep, wanting to wake Well Rested, now you can Rest Assured.
In this episode, I’ll provide an overview of my brand new online course for cognitive behavioral therapy for insomnia, Rest Assured.
If your sleep just ain’t hacking it, what should you do?
In this episode, I’ll explore the important difference between a one-off “sleep hack” and the sleep-promoting lifestyle habits discussed across the episodes of this podcast
What if I told you all you had to do to lose weight was just sleep?
Sounds too good to be true?
In this episode, I’ll take a look into whether sleeping will actually help you achieve a more ideal body weight
Thanks to everyone who's submitted questions so far.
Keep them coming by leaving me a voicemail at https://www.wellrestedmd.com/contact
In this Q&A, I tackle frequently asked questions including:
-How much sleep does one require?
-What is the secret to getting sound sleep?
Submit your questions in a voicemail at wellrestedmd.com today!
If you could design your ideal sleep from scratch, what would that look like? What if you were starting from the point of intractable insomnia - what kind of design updates would you choose then?
In this episode, I sit down with Donna, who shares her story of just terrible sleep woes. Suffering for more than 15 years, she had her share of experiences with sleep clinics and medicines and over the counter remedies in multiple countries - all with the same effect of not providing relief. And it wasn’t until she heard the story of someone like her, who suffered just like she was suffering, that she was able to find a way out, to redesign her sleep from being defined by insomnia, to now one defined by feeling well rested.
To find out more about Donna and her free ebook on learning to sleep again, check out her website at https://designyoursleep.com/
Melatonin is natural, therefore it must be safe and effective, so I should take it, right?
In this episode, I’ll break down the available evidence on the most widely-used supplement for sleep - melatonin - including whether or not you are actually getting what you think you’re getting, and even if you are, whether that makes any difference for your sleep, so you can decide for yourself if it’s really worth getting in on the melatonin craze
What if you could jumpstart your sleep in just one intense weekend to fall asleep fast and get more sleep?
In this episode, I discuss the relatively new intervention for insomnia known as intensive sleep retraining - what it is, how it’s done, and whether it even works.
I’d love to hear from you. At wellrestedmd.com you’ll find a new feature on the home page and the contact page where you can leave me a voicemail! Ask any burning questions you may have, or something you’ve been too embarrassed to ask, or haven’t gotten a straight answer on before.
Checkout wellrestedmd.com to post your questions in a voicemail, and I’ll being answering them in upcoming episodes. So thanks in advance!
If you truly want freedom from insomnia, you may need to add in some restrictions.
In this episode, I take a closer look at sleep restriction therapy, how it differs from sleep deprivation, and new evidence on how it can help you sleep better.
Do you ever have trouble following through with a goal, whether New Years Resolution or medical advice?
In this week’s episode, I sit down with Danielle Avery, a certified health coach to discuss how to bridge the gap between what we know we should do, and actually completing it. Danielle also holds a doctorate as a nurse practitioner, currently practicing sleep medicine.
What issues are most central to getting a good night’s sleep?
In this episode, I breakdown the latest research on what lies at the core of feeling well rested.
If entering the 3rd year of the pandemic wasn’t bad enough for your sleep, many of you may have been told at some point you have sleep disordered breathing and are unable or unwilling to use a CPAP device - now what?
One of the most frequent causes of disrupted sleep and feeling poorly rested upon waking is sleep disordered breathing. Recent changes have made access to the gold-standard treatment for this condition harder than ever. But historical acceptance and adherence to the treatment was already abysmal.
In this episode, I take a look at some non-surgical treatment options for the management of sleep disordered breathing if the gold standard positive airway pressure devices are unavailable or declined.
Find a sleep medicine provider:
https://sleepeducation.org/sleep-center/
Find a dental sleep provider:
https://www.memberleap.com/members/directory/search_bootstrap.php?org_id=ABDS
Do you ever feel so exhausted, but at the same time too full of that agitated energy that you can’t sleep?
In this episode, I dive into this uncomfortable combination of feeling simultaneously tired and wired and what we can do about it.
If you find yourself getting bent out of shape trying to catch that good snooze, the ancient practice of yoga may be just what the doctor ordered.
In this episode, I sit down for a conversation with Carol Scroggins, a certified yoga teacher to discuss her journey with the practice, and how it may play an important role in improving the sleep of those who struggle with it - including herself as you’ll hear. Importantly, Carol is also a Nurse Practitioner, now specializing in clinical sleep medicine - a qualified ambassador if there ever was one between these two worlds.
Having trouble both getting to sleep and trouble staying awake indicates that you may be misaligned.
In this episode, I discuss a case of circadian misalignment - what can happen when the body’s internal clock is in disagreement with life’s obligations - and what can be done to fix that.
Can it truly be that our expectations alone about our sleep can impact whether or not we get that good snooze?
In this episode, I’ll discuss some of the most common dysfunctional beliefs about sleep, first described by Dr Morin nearly 3 decades ago, and what we can do to help reduce their negative impact.
https://pubmed.ncbi.nlm.nih.gov/8216967/
There’s a simple way to just dump all that excess in your head that may be keeping you awake at night:
In this episode, I review this concept of a brain dump, and how it can help you offload some of the resistance to getting that good snooze.
Wouldn’t it be great to get all the sleep you need in just 2 hours a day, and be as superman-productive during the other 22?
In this episode, I discuss the concept of polyphasic sleep - breaking your total sleep time across several different episodes of sleep.
What would happen if instead of trying to take a break from your insomnia, you gave your insomnia a break?
In this episode, I explore a couple exercises for an Insomnia Break, including scheduled worry time, paradoxical intention, and the compassionate Insomnia Break.
Wouldn’t it be great to feel excited about going to bed every night?
In this episode, I sit down with a special guest, Ryan, to talk with him about his journey to waking up Well Rested.
You’ll hear his story, beginning with not a terrible sleep experience, but the sense that something just wasn’t right. He sought professional sleep health for a second time over the last several years, this time with a different specialist and did end up finding something that worked for him.
Find your closest accredited sleep center at https://sleepeducation.org/sleep-center/
To find out more about what finally helped Ryan achieve Well Rested status, check out https://exciteosa.com/
What’s the best way to start out your day? Feeling well rested, of course!
In this episode, I discuss the components and structure you may want to incorporate into your own morning routine.
It’s 9:59 when you look at the clock and realize you wanted to be in bed and asleep when the clock strikes 10pm with no time to lose. Is now the time to turn off the TV, get your daily exercise in, cut the caffeine and avoid alcohol?
In this episode, I explore why trying to cram in all the good sleep inducing hacks at the last minute is neither an easy nor productive way to get that good snooze.
In this episode, I explore what is meant by the term "sleep health," examining the components of this pillar of overall health and wellness.
When you’re riding the sleep struggle bus, it can be hard to muster any attitude beyond frustration and exhaustion.
In this episode, I explore an alternative approach to insomnia, with an attitude of curiosity.
Want to decrease the odds of being at fault in a motor vehicle crash by 1,410%?
In this episode, I explore the relationship between your sleep health and your driving.
No it’s not some artificial intelligence powered guitar effect. But cognitive distortions can really rock your ability to get a good night’s rest.
In this week’s episode, I discuss certain patterns of thinking - dysfunctional and maladaptive cognitive distortions - that can turn a bad night even worse and pour cold water on an already difficult sleep experience.
Wondering what to get the special man in your life for Father’s Day? Why not the gift of sleep?
In this week’s episode, I review some of the implications of men’s sleep health
Have you ever just wanted to flick a switch to turn off your mind because those incessant thoughts are keeping you awake?
In this week’s episode I discuss the nature of our thoughts and how to relate to them in a way that facilitates getting to sleep soundly and without interference.
What is CBT-I?
In this week’s episode, I’ll break down the components of cognitive behavioral therapy for insomnia or CBT-I.
What’s the best way to improve and resolve insomnia?
In Episode 42 I provided an overview for the treatment approach known as cognitive behavioral therapy, or CBT.
In this week’s episode, I’ll review some of the data on how effective a tailored version of CBT can in the management of insomnia, known as CBT-I
No, I'm not talking about some cannabis product.
In this week’s episode, I explore the interventions collectively known as cognitive behavioral therapy, the gold standard treatment in the field of mental health
Big changes throughout life can bring big changes to your sleep.
In this episode, I continue the discussion from Episode 37, and explore a couple more major life transitions and how they can impact your sleep. Specifically, the journey to parenthood, and transitioning to retirement.
This weekend we celebrate with 1/365th those who bear the weight of keeping humanity alive the other 364 days of the year.
This weekend is Mother’s Day and we’ll mark the occasion by reviewing some of the sleep challenges faced by the better half of humanity.
Consumer sleep trackers are all the rage these days, from Fitbit to Oura ring to tons in between. So what are these devices and what do they actually tell us?
In today’s episode, I’ll explore the ever-expanding landscape of non-medical, consumer grade sleep tracking technologies.
In the clinic, I am often asked about the purpose or utility of sleep studies and what they can tell us.
In today’s episode, I’ll provide a little overview of the different kinds of sleep studies and what their results can indicate. From questionnaires to home studies to the sleep lab - tune in to find out more!
Major life milestones and lead to major set backs in sleep health.
In this episode, I discuss two big life transitions - adjusting to college life and working life as a young adult - and how to protect your sleep in the midst of these big life changes.
As sophomores in high school, a friend and I wrote and recorded a song for Health class all about a relaxation exercise that can play an integral role in getting to sleep. And yes, it was a terrible song!
In this week’s episode, I’ll review a little bit about the benefits of this particular exercise, and an example of how to execute it yourself.
It is becoming increasingly clear that the number one risk factor for dementia is the quality of your sleep.
In this week’s episode, I’ll be discussing how sleep could possibly be related to conditions of neurodegeneration, like Alzheimer’s dementia.
Early in my career as a medical student, I was convinced that some “diseases” were just being made up by drug companies to move products - that there was no way this could possibly be real - boy, was I wrong!
In this week’s episode, I’ll be reviewing one of the most common disturbances that can interfere with your ability to fall asleep: Willis-Ekbom disease, also known as restless legs syndrome.
After a little RAIN break last week to help us navigate the return to Daylight Savings, in this week’s episode, Ill be reviewing a few more methods to unwind at the end of the day to assist in the transition from the busy of the day to the quiet calm of sleep.
Wait, daylight savings again? More clocks to change, more disasters to avert. And Spring Ahead? So we lose an hour of sleep?
In this week’s episode, once again we find ourselves approaching daylight savings. Such a short amount of standard time! So as we jump back into time torture for no good reason, we’ll do so with the grace of a Spring R.A.I.N.
Being told to “calm down” when you’re in the heat of the moment is like adding gasoline to a fire. How do you avoid the same pitfall when trying to relax when you’re too agitated to fall asleep?
In this week’s episode, I’ll discuss some methods to unwind from the go go go of the day in the transition to sleep.
Why am I making sleeping so complicated? Can’t you just take a pill, use this tech, this one quick thing? Why so many “rules” and practice and all this talk about habits - can’t it be quicker? Isn’t there a shortcut?
In this episode, I defend my position for not promoting every little gadget, gizmo and gimmick to make you sleep. One of the main reasons? Because not only are the empty promises more disappointing than the prescription medicines discussed in Episode 25, but they rob you of your agency, of your ability to take center stage in your own life as the one in control.
Did you know that just caring about yourself and others can actually improve your sleep? That expanding your circle of concern can make a world of difference?
In this episode, I review what it means to expand the circle, why you might want to, and how to do it with a practical exercise in compassion.
Better put the kid’s to bed early, because in this episode, I review some of the data on sleep and sex, including sexual function and dysfunction, fertility, and how improving sleep can improve your sex life.
In short, Valentines day is just better when you’re well rested, no matter your age, no matter your reproductive aspirations. So skip the cards, flowers and chocolate, and give each other the gift of sleep.
Still trying to fall asleep? Hoping and willing yourself to slumberland is an uphill battle, and a counterproductive one! So do yourself a favor, and stop trying to sleep.
The harder you try to sleep, the harder it will be for sleep to occur.
In this week’s episode, I discuss a more effective target of your efforts when it comes to getting a good night of rest.
Don't forget to sleep, because it's sleep that will keep you from forgetting.
In this episode I discuss the link between sleep and memory. And since not all sleep is created equal, there are different memory benefits from different stages of sleep. But nothing compares to getting all the stages of sleep in normal proportions - that is the BEST way to maximize learning and recall.
Tune in to this week's episode to find out more!
You don't hear me talk much about "sleeping pills" for one very good reason: there is no safe and effective drug to make you sleep.
A couple may be minimally risky, but most are quite dangerous. And not a one accomplishes what a drug-free night of sleep will do.
In this episode I review just some of the medications people take to induce a sleep-like state, and why drug-free sleep reigns supreme.
Tune in to this week's episode to find out more!
In this episode I discuss not just how such a judgement is wrong, but how and why meditation and mindfulness have gained such significant traction in the medical scientific community, and why it's such a good idea to engage in yourself.
Going to the gym and strength training improves muscle strength, so why wouldn’t it also make sense that analogous training might also aid us in our thinking or any other private mental action?
Meditation is just a name given to the exercise of intentional thinking, an exercise in the mental gym.
Tune in to this week's episode to find out more!
The phenomena known as “social jet lag” carries with it some pretty serious consequences to your health.
In this episode, I discuss some of the impact of having a later schedule on the weekend than the work/school week.
The greater the difference in the timing of your sleep and wake on days off compared to the work/school week, the more severe the consequences.
Your physical health, cognitive health, and emotional wellbeing can all be affected by social jet lag.
Tune in to this week's episode to find out how.
In an episode of HIMYM, Ted Mosby relays to his kids words of wisdom from his own mother: Nothing good happens after 2am. Korean Elvis and love triangle shenanigans aside, was she really on to something?
In this episode, I discuss the risks and harms associated with a delay in the body’s internal clock, a delay in sleep/wake timing.
Tune in to find out more!
It is a time for the giving of gifts, so in this episode, I discuss a little about the spirit of generosity, how its shaped, supported, thwarted, and targeted.
Can healthy sleep make you more generous? Tune in to find out!
Insomnia is an inevitable part of the human experience. So whether you are in the throes of a chronic battle of sleeplessness, experiencing a bump in the road to sleep recovery, or just having a rare one-off bad night, what are you supposed to do?
In this episode, I discuss an appropriate response to the inescapable bad night of sleep.
The key? The same behaviors and habits that promote quality sleep every other night!
What is the deal with dreams?
In this episode, I discuss some of the quirks and perks of dreams.
Why are they so bizarre and random? And why do you need to dream in the first place?
Stay tuned!
What’s the best way to get a good night of sleep every night? Make it a habit!
In this episode, I review some of the background into forming new habits (which can be put to good use, or bad). There has been a lot of discussion so far on this podcast about good sleep habits to have, but sometimes making a new behavior into a habit, can be rather daunting.
Check out today's episode to learn how!
Happy Thanksgiving!
Your eyes and ears, your time and energy - these are finite resources, and I am grateful you've decided to spend some of them on me.
In this week’s episode, I’m talking about gratitude. Tis the season, after all. And the fruits of a gracious attitude extend well beyond a pleasant holiday.
When the bedtime bell rings, your mouth should be dripping with the readiness for sleep.
In this episode, I discuss the importance of the association - both conscious and unconscious - between your bed, and your sleep.
Wanna learn the simple trick for fast and easy sleep? Stay tuned!
Hoping that liquid courage will transform into liquid slumber? You’re not alone: alcohol is one of the most common methods people try in order to sail away to dreamland. Unfortunately, it's far more likely to result in a nightmare of a rest.
In this episode, I’ll review some of the effects that alcohol can have on your sleep. You won’t wanna raise your glass to what follows
In this week's episode I discuss the two most commonly used psychoactive substances across the world: caffeine, and nicotine, and how they could be affecting your sleep.
Every 6 months, over 70 countries around the world undergo a ridiculous natural experiment, the results of which are consistently clear.
In this episode I discuss the absurd notion of “daylight savings” and the high cost (not savings) to your sleep and your health.
A blessing and a curse - could the technological saving grace of connectivity in the 21st century, relied on so much more during the COVID-19 pandemic also be exacerbating the very anxiety, depression, insomnia, and lost productivity we’ve been trying to eradicate through its use?
In this episode I discuss the issues of screen time and its influences on your sleep and the dilemma posed by society relying more and more on screens.
What would happen to your sense of time if you literally lived in a cave?
In this week’s episode, I explore this notion of your body’s sense of time - your internal clock, known as the circadian rhythm, and what it can tell us about the best way to feel rested.
How can you take back control of your own mind? The answer my friend, is rather simple: practicing Intention, Attention, and doing so with Love.
Your mind has a mind of its own. You did not ask for this ancient brain in a modern world. Your brain is just trying to do its best to protect you - to seek out threats large and small, even if many of these threats turn out to not be real. And the more these thoughts are rehearsed (intentionally or unintentionally), the more easily they become automatic.
The main ingredients for your Best Life recipe are rather simple: sleep well, eat well, and play well. And approaching all of this with the Wisdom of knowing what you can and cannot control is the real key to the good life. That is the Wellness Recipe.
A frequent response to learning more about sleep or insomnia is a sense that any shortcomings or difficulties are the result of you doing this to yourself. It is understandable that you may be experiencing feelings of guilt or shame about your sleep habits.
In this episode, I show you that the opposite of exercise and physical activity - is death, and I discuss the benefits to physical activity, ranging from sleep and mood to expanding lifespan. Then I demonstrate how this may help your sleep and WHEN to exercise as well.
On this episode I discuss insomnia and its most common causes, including some specific things you should talk to your trusted healthcare provider about if some of these sound all too familiar
Could the key to falling asleep fast, getting a great night of sleep, and waking up feeling refreshed and energized be as easy as flicking a switch?
When the alerting signal of bright light is presented earlier in the day, especially shortly after waking, you can achieve all kinds of daytime AND night time benefit, from improved alertness and responsiveness, better mood regulation and happier mood AND better night sleep - all just from the TIMING of light
In this episode, I tackle the most common question about why you may not be waking up feeling like you want, and outlining for you how to overcome that. The answer always boils down to one of two deficits: Quantity or Quality (and sometimes both!)
Could the key to falling asleep fast, getting a great night of sleep, and waking up feeling refreshed and energized be as easy as flicking a switch?Too much light exposure in the evenings and nights (ie, screens) will cause you to fall asleep later, wake up more across the night, get less of the high quality sleep you need, get less sleep overall, and function worse the next day
Do you dread wandering into your bedroom every night? What if I told you that no matter what kind of struggle you’ve had so far, that you can get the best place to sleep right in your own home
Today I’ll be discussing how to make your bedroom that sacred haven for most-splendid sleep
Areas to focus on to get that tranquil environment include:
- Light (follow the sun and gradually reduce light exposure across the evening)
- Sound (louder than a library and you're in for trouble)
- Temperature (65 to 68 and you'll be sleeping great)
- Activity (only sleep and intimacy allowed; everything else, better take it outside the bedroom)
In this bonus episode I review just a sample of some of the wonders of good sleep, and horrors when sleep goes wrong - such as risk for medical, mental health, and cognitive disorders, and even death! But better sleep leads to a better wake, including improved energy, stamina, mood, and brain power! We are all more empowered to live well when we sleep well.