I'm no good. I take in good advice, and I'm self-careless, so don't tell me twice that lately I've been so stuck in my head that I forget just about everything my therapist said. Maybe I'm self-helpless. Maybe I'm self-helpless.

Maybe I'm self-helpless.

Maybe I'm self-helpless.

Maybe we are all self-helpless. Hey, everyone, welcome to self-helpless.

I'm Delaney Fisher, and today I'm joined by Dr. Brian Laquananan, who is a board-certified

psychologist with over 20 years of experience, and one of his areas of expertise is insomnia.

So we're talking about what is insomnia?

I mean, we may all have different definitions. So this was really good to clarify

why it happens and how you can get better sleep. We chat about sleep hygiene and how you can

improve your sleep habits and routine, especially things to not do or have placed in the

bedroom, how our lifestyle impacts, how we sleep, including the real technology

plays, substances that have been normalized for us. If you drink alcohol regularly and you don't

sleep well regularly, this may be a bit of a wake-up call in that area on this episode. And also,

what kind of conditioning we need to do to get good rest. You know, basically

how can we train ourselves to be tired in bed and follow sleep within 15 minutes or less?

Dr. Brian also mentions different sleep disorders and how to get tested for those, including

genetic predispositions. Like, I mean, I didn't realize the size of your neck or, you know,

your tongue, things like that could be a factor in how well you're sleeping without you even

realizing it. And he also touches on disorders that can develop later on in life. Also,

the findings around segmented sleep where you only sleep a few hours at a time on purpose that was very

interesting and how much of our sleep issues are because of societal stressors you know how

much of our insomnia epidemic would dissipate if people were not so stressed

...