Episode 259

Shelby Harris - A Women’s Guide to Getting a Good Night Sleep

Dr. Shelby Harris is a Clinical Psychologist, Board Certified in Behavioural Sleep Disorders and the former Director of the Behavior Sleep Medicine Program at Montefiore Medical Center. Her new book is called The Women’s Guide to Overcoming Insomnia — Get a Good Night Sleep Without Relying on Medication. Shelby covers the nuts and bolts of a good nights sleep, how our hormones affect our sleep and how we can change certain habits, thoughts and behaviours so we can stomp out insomnia for good.

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If you’ve tried everything, it’s always good to see a sleep specialist to make sure nothing medical is impacting your sleep.

Top five tips for getting a good nights sleep:
Have a consistent wake-up time and go-to-bed time everyday.
Create a cool, dark, comfortable and uncluttered environment in your bedroom.
Limit intake of caffeine after 2pm daily.
Make sure to get some exercise everyday, though not within 4 hours of bedtime.
Meditate before getting into bed as a way to wind down before going to sleep. 

Cognitive Behavioural Therapy for Insomnia is the gold standard for sleep and generally works for between 60% and 70% of people. 

The average amount of sleep we need is between 6 and 9 hours, but the quality of sleep is more important than the quantity for most people. 

Find ways to calm yourself for at least an hour before getting into bed. The process should be like a dimmer switch so your brain can wind itself down and you can gently glide into sleep. 

If you have a lot on your mind before going to bed, it’s helpful to write in a journal or simply write a to-do list to get things off your mind as a way to ease into sleep. 


Dr. Shelby Harris's Website: https://www.drshelbyharris.com/
Her book - The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication