The Sensitivity Doctor
Put Insomnia to Bed and Finally Get the Sleep You Need with Joseph Pannell
Episode Summary
In this episode, Joseph Pannell, an insomnia expert and author of You Can Sleep Too, shares his remarkable journey of overcoming 20 years of chronic insomnia and how Cognitive Behavioral Therapy for Insomnia (CBTI) transformed his life. Joseph dives deep into the emotional, physical, and mental toll that insomnia takes and offers insights into how people unknowingly make their sleep worse with obsessive behaviors and ineffective routines. He sheds light on why sleep can’t be forced and how understanding your body’s natural rhythms, like your sleep drive and body clock, is key to better rest. With practical, science-backed strategies and a compassionate approach, Joseph walks listeners through how to rebuild their sleep patterns and embrace more restful nights—without the pressure of perfection. If you’ve ever struggled with restless nights, racing thoughts, or the overwhelming pressure to "fix" your sleep, this episode will equip you with the knowledge and tools to finally get the restorative sleep your body needs and deserves.
Episode Notes
Key takeaways:
- Understanding insomnia beyond poor sleep: Insomnia isn’t just about sleeping less—it impacts every aspect of your life, from your mood to your ability to function.
- Why more time in bed doesn’t equal better sleep: Trying harder to sleep and spending excessive time in bed can disrupt your body clock and make sleep quality worse.
- The power of sleep drive and body clock: Discover how aligning with your body’s natural sleep drive and rhythms can lead to consistent, restful sleep.
- Breaking free from obsessive rituals: Sleep supplements, strict routines, and control-based habits often increase anxiety and worsen insomnia.
- Rebuilding your relationship with rest: Focus on creating an enjoyable, relaxing wind-down routine instead of forcing yourself into rigid sleep practices.
- Compassionate CBTI approach: A softer, more flexible approach to CBTI can be especially beneficial for highly sensitive individuals and those with neurodivergence.
- Why good sleep isn’t perfect sleep: Sleep is inherently imperfect—accepting this imperfection can reduce sleep anxiety and improve rest.
- Addressing shift work and irregular schedules: Learn effective strategies for adjusting your sleep routine if you work night shifts or irregular hours.
Learn more about Joseph Pannell: