How to Fix Insomnia: CBT-I with Dr. Ashley Mason

Forrest Hnson interviews Dr. Ashley Mason, a clinical psychologist and sleep researcher at UC San Francisco. They discuss what separates clinical insomnia from occasional poor sleep, why people with insomnia often sleep only slightly less than good sleepers but experience the night very differently, and how the 3P model (predisposing, precipitating, perpetuating) explains the development of chronic insomnia. The conversation covers the five pillars of CBT-I, including fixing wake time, restricting time in bed, managing nighttime thoughts, and avoiding common pitfalls like meditation apps in bed. They also touch on emerging research around heat exposure for sleep and mood.