Sleep Tight

Podcast by Nathan Pali

English

Technology & science

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20 hours of audiobooks / month
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About Sleep Tight

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.

All episodes

26 episodes

Dealing with Insomnia Relapses

In this episode, we explore how to effectively navigate insomnia flare-ups after recovery and differentiate between a temporary blip and a full relapse. We discuss actionable strategies to shorten episodes of insomnia by focusing on your response rather than the initial panic.Chapters00:58 Flare-Up vs. Relapse04:48 Responding to Flare-Ups06:44 Normalizing Fear

18 Feb 2026 - 8 min

Why You Can't Sleep While Traveling

In this episode, we explore why travel often disrupts sleep, even for those who usually sleep well, differentiating between travel without and with time zone changes. We also discuss practical strategies and a mindset shift to navigate challenging nights on the road without triggering anxiety or an insomnia relapse.Chapters00:00 Travel Disrupts Sleep01:50 Travel Without Time Zones04:46 Jet Lag & Circadian Misalignment06:38 Tips for Travel Sleep

17 Feb 2026 - 8 min

Sleeping Without Rules After Insomnia Recovery

In this episode, we explore the paradox of moving from strict sleep protocols to trusting your body's natural rhythms after recovering from insomnia. We discuss how to transition from a structured sleep plan back to intuition, emphasizing that the tools for recovery are temporary training wheels, not lifelong rules, and how fear can fuel insomnia.Chapters00:00 Introduction to Sleep Without Rules00:00 The Paradox of Recovery Tools05:28 Transitioning to Trust and Flexibility08:02 Rebuilding Sleep Intuition

16 Feb 2026 - 7 min

When Insomnia Recovery Makes Sleep Worse

In this episode, we explore the phenomenon of 'extinction bursts' in insomnia recovery, where sleep temporarily worsens before getting better, and how these setbacks are often signs of progress. We also discuss navigating plateaus and maintaining consistency to achieve lasting improvement in your sleep.Chapters00:00 Insomnia Recovery Challenges00:48 Understanding Extinction Bursts06:33 Navigating Plateaus10:05 Tips for Consistency

15 Feb 2026 - 9 min

Breaking the Cycle of Sleep Performance Anxiety

In this episode, we explore why a single bad night's sleep doesn't dictate your entire day and how the belief that you 'can't cope' perpetuates insomnia. We also discuss practical strategies to overcome sleep performance anxiety and transform your relationship with sleep.Chapters00:00 The Dread of a Bad Night00:44 You Function Better Than You Think03:51 Sleep Performance Anxiety10:11 Practical Tips to Break the Cycle

14 Feb 2026 - 8 min

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