Welcome back. This is part two of our winter series focused on helping you get more energy during these cold, dark months. And a quick note before we dive in. If your energy has been low lately and big plans have not been sticking, stay with me. I’ll share a small, supportive way to rebuild energy later in this episode. Today, we’re talking about sleep. And more specifically, insomnia. If we were sitting together at a coffee shop and I said, “A lot of my clients struggle with insomnia,” I’m guessing you wouldn’t be shocked. You’d probably nod, take a sip of your coffee, and say, “Yeah. That makes sense.” Because insomnia is incredibly common when you’re juggling work, family, relationships, and a nervous system that does not get nearly enough downtime. Sleep is supposed to be restorative. But for many people, it turns into this strange performance situation where you’re lying in bed thinking, “Okay brain, I’m tired. Let’s do this.” And of course, the harder you try, the worse it gets. In this episode, we’re talking about what insomnia actually is, why it often starts with something reasonable, and what genuinely helps. Not hacks. Not forcing yourself to sleep. But working with your brain and nervous system instead of arguing with them at 2 a.m. We’ll walk through why sleep disruptions tend to stick once they start, how anxiety about sleep keeps the cycle going, and why consistency matters far more than perfection. We’ll also spend time on something that does not get talked about enough: why sleep can be especially tricky if you have ADHD or ADHD traits, and how bedtime routines help by externalizing the transition from doing mode to rest mode. You’ll hear practical, realistic strategies for winding down, setting up your bedroom for sleep, and responding to nighttime awakenings in a way that does not train your brain to stay alert. And if you wake up at 2 a.m. and your brain suddenly wants to replay your entire life or plan tomorrow in detail, we’ll talk about that too. What you’ll learn in this episode: What insomnia actually is and why it often starts with a reasonable triggerHow the brain quickly learns new sleep patterns, even unhelpful onesWhy worrying about sleep is one of the fastest ways to make it worseHow to build a bedtime routine that is calming, realistic, and repeatableWhy bedtime routines matter even more for brains that struggle with transitionsHow ADHD and nervous system regulation affect sleep and nighttime awakeningsWhy boring is your friend when it comes to falling asleepHow to think about your bedroom environment without aiming for perfectionWhat to do if you wake up during the night and cannot fall back asleepWhy better sleep comes from steady habits, not trying harderHere are the goggles mentioned in this episode: https://amzn.to/3O4ydA5 If insomnia has been a long-standing struggle or is significantly affecting your quality of life, professional support can be incredibly helpful and very effective. You do not have to live exhausted. Before we wrap up, I want to share something I’m genuinely excited to offer you. If your energy has been low physically, mentally, or emotionally, and especially if you are tired of making plans that do not stick, this is for you. I’ve created a short, low-pressure experience called Say Yes to Energy. This is not a program. You are not overhauling your life. And you are not trying to fix everything. You choose one small habit that would support your energy right now. I help you design it so it fits your real life, your schedule, your capacity, and your brain. And you get light, human accountability so you are not doing it alone. At its core, this is about rebuilding trust with yourself by keeping one small promise. For many people, that is exactly where forward momentum begins. You can learn more and join at: https://prior10.com/energy Thanks so much for listening. Take good care of yourself this week. Want to get a snapshot of your own life in just minutes? Take the free Prior 10 Life Assessment at www.prior10.com/assessment. The information contained and documents referenced in the podcast “Your Priority Centered Life” are for entertainment, educational and informational purposes only, and are not intended as, and shall not be understood or construed as, professional medical or health treatment, diagnosis, or advice. We strongly encourage listeners to consult with medical providers or qualified mental health providers with issues and questions regarding any physical and/or mental health symptoms or concerns that they may have. Furthermore, the opinions and views expressed by podcast guests, partners and/or affiliates are not necessarily those of the podcast host. Dr. Alise Murray’s opinions and views are expressed in her individual capacity and are not to be construed as those of any of her podcast guests, partners and/or affiliates.
