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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 ...
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Che…
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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 This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Chec…
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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 This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.well…
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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! This episode…
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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 experienc…
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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…
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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…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomni…
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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 pr…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the show…
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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 change…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBT…
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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 tho…
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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. This episode brought to you by Rest Assured, my digital cours…
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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/ Th…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Th…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behav…
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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 sec…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to…
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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 …
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In this episode, I explore what is meant by the term "sleep health," examining the components of this pillar of overall health and wellness. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the show…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.w…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support t…
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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 sle…
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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 This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! S…
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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. This episode brought to you by Rest Assured, my digital course on…
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What is CBT-I? In this week’s episode, I’ll break down the components of cognitive behavioral therapy for insomnia or CBT-I. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.wellrestedmd.com/RA to learn more! Support the show…
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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 This episode brought to you by Rest Assu…
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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 This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for Insomnia (CBTI). Check out https://www.w…
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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 episode brought to you by Rest Assured, my digital course on …
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral The…
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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. This episode brought to you by Rest Assured, my digital course on Cog…
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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! This episode brought to you by Rest …
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy fo…
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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. Th…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Therapy for …
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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-Ekb…
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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. This episode brought to you by Rest Assured, my digital course on Cognitive Behavioral Th…
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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.…
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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. This episode brought to you by Rest As…
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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 rea…
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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. This episode brought to you by Rest Assured, my …
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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 car…
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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 n…
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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 …
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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-lik…
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024 - Meditation Is For Hippies And Witchdoctors
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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 analogou…
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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 …
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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…
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