Untangle avatar

Dexa/Untangle

Learn more
Published Sep 4, 2017

Dr. Shelby Harris - Your Sleep And Insomnia Questions Answered

Psychologist and sleep expert Dr. Shelby Harris provides actionable insights on improving sleep through effective bedtime routines, stress management, and the transformative power of cognitive behavioral therapy, while tackling insomnia with mindfulness techniques and addressing the impact of everyday habits on sleep quality.
Episode Highlights
Untangle logo

Topics covered

Popular Clips

Episode Highlights

  • Breathing

    explains the importance of diaphragmatic breathing for managing anxiety and improving sleep. She emphasizes the need to slow the pace of breathing and focus on belly breathing rather than chest breathing, which can trigger the fight-or-flight response 1. Harris also shares a practical technique involving placing one hand on the belly and one on the chest to ensure proper breathing 2.

    The more you can do it, and really, it might feel like you're forcing air into your belly at the beginning, but after a while it'll start to become second nature.

    ---

    This method helps individuals practice and master diaphragmatic breathing, ultimately aiding in relaxation and better sleep quality.

       

    Mindfulness

    Mindfulness and meditation play a crucial role in setting the stage for a good night's sleep. discusses how mindfulness helps individuals focus on the present moment, reducing the active thought processes that can hinder sleep 3. She also highlights the benefits of progressive muscle relaxation and deep breathing exercises for releasing body tension 4.

    Mindfulness helps your brain to be able to focus on whatever relaxation exercise you're doing to just focus on your deep breathing.

    ---

    These practices can significantly improve sleep quality by calming the mind and body.

       

    Stress

    Managing stressful situations is essential for maintaining good sleep hygiene. advises recognizing and challenging irrational thoughts that arise during the night, as the rational brain is often not active at 2 or 3 AM 5. She also provides tips for new parents struggling with sleepless nights, emphasizing the importance of accepting help and establishing a bedtime routine for the baby 6.

    The rational brain is not there at two or three in the morning. So what are the thoughts that you're having about the next day and the effects of what poor sleep is going to do to you?

    ---

    By addressing these stressors, individuals can create a more conducive environment for restful sleep.

Related Episodes