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FoundMyFitness · September 5, 2025 · 197m
The Science of Better Sleep: CBT-I, Sleep Apnea, and Practical Interventions
Dr. Michael Grandner outlines scientifically validated interventions for chronic insomnia, including CBT-I and stimulus control. Critical insights on detecting hidden sleep apnea and precise timing of light, caffeine, and melatonin for optimal sleep.
This summary was generated from show notes and public descriptions, not from a full transcript review. Details may contain inaccuracies.
Canon
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Grandner: the most powerful sleep intervention is environmental — controlling light exposure. Morning bright light within 30 minutes of waking sets circadian phase; evening blue light blocking prevents melatonin suppression.
Highlights
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CBT-I outperforms sleeping pills for chronic insomnia — and the effects are permanent
Grandner: Cognitive Behavioral Therapy for Insomnia (CBT-I) produces better long-term outcomes than any sleeping medication. Unlike pills, the improvements persist after treatment ends because CBT-I rewires the brain's association between bed and sleep.Was this useful?