Sleep Tight

Nathan Pali
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Sleep Tight is a sleep and insomnia podcast created to help you relax, let go of the day, and drift into natural, peaceful sleep. If falling asleep feels hard… if your mind keeps replaying the day… or if bedtime has become stressful instead of comforting… this podcast is for you. Each episode shares simple, science-based tools for overcoming insomnia, drawn from CBT-I (Cognitive Behavioral Therapy for Insomnia), sleep psychology, and gentle changes to your sleep habits, bedtime routines, and environment. You’ll learn how to calm a racing mind, reduce nighttime anxiety, fall asleep faster, and stay asleep longer without medication. The podcast also features calming sleep stories, cozy reflections, and low-stimulation audio designed to help you unwind, feel safe, and ease naturally into rest. This isn’t a meditation podcast or a collection of quick fixes. It’s a compassionate, practical guide to better sleep, deep rest, and freedom from chronic insomnia—without pressure, perfection, or fear-based advice. If you’re interested in insomnia relief, sleep anxiety, night anxiety, CBT-I, sleep hygiene, bedtime routines, falling asleep, staying asleep, and learning how to sleep again gently—this podcast is for you. Sleep Tight Slow down. Feel safe. Rest well.

  1. Screens at Night: Dopamine vs. Blue Light

    HACE 21 H

    Screens at Night: Dopamine vs. Blue Light

    In this episode, we explore why screens disrupt sleep by discussing the roles of blue light and dopamine. We also discover strategies to manage evening screen use effectively without completely eliminating technology.Chapters00:00 Screens and Sleep: Beyond Blue Light00:18 Dopamine's Role in Sleep Disruption05:00 Practical Screen Management11:51 Recap: Dopamine and Gentle Support

    8 min
  2. Exercise & Sleep: A Nuanced Guide

    HACE 1 DÍA

    Exercise & Sleep: A Nuanced Guide

    In this episode, we explore the truth about how exercise impacts sleep, distinguishing between common myths and what actually helps. We cover how much, when, and what kind of movement supports better sleep, emphasizing consistency and individual responses over rigid rules.Chapters00:00 Introduction to Exercise & Sleep03:18 Does Exercise Help Sleep?04:32 How Much & When to Exercise07:07 Type of Exercise & Fear

    8 min
  3. Food & Sleep: What Actually Matters?

    HACE 2 DÍAS

    Food & Sleep: What Actually Matters?

    In this episode, we explore the often-misleading advice surrounding food, drink, and sleep, examining how caffeine, alcohol, and meal timing truly influence your rest. We discuss how to identify your personal sensitivities and stop allowing food choices to become a source of bedtime anxiety.Chapters00:00 Food & Sleep Myths01:35 Caffeine's Real Impact04:50 Alcohol & Sleep06:33 Meal Timing & Anxiety

    8 min
  4. Food & Sleep: What Actually Matters?

    HACE 2 DÍAS

    Food & Sleep: What Actually Matters?

    In this episode, we explore the often-misleading advice surrounding food, drink, and sleep, examining how caffeine, alcohol, and meal timing truly influence your rest. We discuss how to identify your personal sensitivities and stop allowing food choices to become a source of bedtime anxiety.Chapters00:00 Food & Sleep Myths01:35 Caffeine's Real Impact04:50 Alcohol & Sleep06:33 Meal Timing & Anxiety

    8 min
  5. Optimize Your Bedroom for Better Sleep

    HACE 3 DÍAS

    Optimize Your Bedroom for Better Sleep

    In this episode, we explore how to transform your bedroom into a sanctuary for sleep through a simple, no-drama audit focusing on light, noise, temperature, and technology. You will learn practical strategies to remove sleep-disrupting friction and create a more predictable and restful environment.Chapters00:00 Bedroom Audit Introduction01:32 Environment Factors: Light, Noise, Temperature03:38 Mattress and Technology05:22 Removing Friction for Better Sleep

    7 min
  6. Redefining the 'Perfect Sleep Evening'

    HACE 4 DÍAS

    Redefining the 'Perfect Sleep Evening'

    In this episode, we challenge the conventional idea of a "perfect" bedtime routine and explain why predictability and safety, not perfection, are the true goals for a restorative sleep. We then outline a simple, flexible, 60-minute wind-down routine designed to help your nervous system settle, emphasizing mental disengagement, environmental shifts with dimming lights, and low-stakes activities.Chapters00:00 Beyond the Perfect Routine00:02 A 60-Minute Wind-Down00:05 Debunking Sleep Myths

    7 min
  7. Rewriting Your Sleep Story

    HACE 5 DÍAS

    Rewriting Your Sleep Story

    In this episode, we explore how insomnia can quietly become an ingrained part of your identity and how changing your narrative about sleep can be a powerful step towards improving it. We discuss practical ways to shift your thoughts and language to foster a more accurate and helpful perspective on your sleep experiences.Chapters00:00 Insomnia as Identity03:46 Shifting Beliefs and Language10:10 Exercise: Create Space11:56 Reframing Your Narrative

    8 min
  8. Stimulus Control: Reclaim Your Sleep

    HACE 6 DÍAS

    Stimulus Control: Reclaim Your Sleep

    In this episode, we explore how Stimulus Control, a key tool in cognitive behavioral therapy for insomnia, can retrain your brain to associate your bed with sleep instead of wakefulness. We also discuss practical rules to implement this technique for better and more predictable sleep.Chapters00:00 Introduction to Stimulus Control01:29 Why Your Bed Keeps You Awake03:24 Rules for Stimulus Control08:10 Benefits of Stimulus Control

    7 min
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Sleep Tight is a sleep and insomnia podcast created to help you relax, let go of the day, and drift into natural, peaceful sleep. If falling asleep feels hard… if your mind keeps replaying the day… or if bedtime has become stressful instead of comforting… this podcast is for you. Each episode shares simple, science-based tools for overcoming insomnia, drawn from CBT-I (Cognitive Behavioral Therapy for Insomnia), sleep psychology, and gentle changes to your sleep habits, bedtime routines, and environment. You’ll learn how to calm a racing mind, reduce nighttime anxiety, fall asleep faster, and stay asleep longer without medication. The podcast also features calming sleep stories, cozy reflections, and low-stimulation audio designed to help you unwind, feel safe, and ease naturally into rest. This isn’t a meditation podcast or a collection of quick fixes. It’s a compassionate, practical guide to better sleep, deep rest, and freedom from chronic insomnia—without pressure, perfection, or fear-based advice. If you’re interested in insomnia relief, sleep anxiety, night anxiety, CBT-I, sleep hygiene, bedtime routines, falling asleep, staying asleep, and learning how to sleep again gently—this podcast is for you. Sleep Tight Slow down. Feel safe. Rest well.

Información

  • Creador
    Nathan Pali
  • Años de actividad
    2 k
  • Episodios
    19
  • Clasificación
    Apto
  • Copyright
    © 2026 Sleep Tight All rights reserved.
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