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Sleep: The Science, the Struggles, and the Solutions

Welcome to Consider Yourself Hugged! Click below to watch or Click here to listen to Episode 214.



Hi friends—it’s just me today. Michelle has some life things going on and will be back as soon as she can. If you’ve ever stared at the ceiling doing anxious math—“If I fall asleep now, I’ll get five hours…three hours…forget it”—this episode is for you.


I share my 90s story of panic, the cassette tape that changed my nights (hi, Lucinda Bassett!), and why “learning to sleep” was a turning point in my healing. Then we dig into what the science says and the simple, compassionate tools that actually work—especially CBT-I.


We also talk about the sneaky story culture sells us (The Stress Club): that suffering earns worth, and how that script keeps us from resting well.


What we cover

  • Why sleep protects your brain, heart, mood, and aging (consistency > perfection).

  • The “garbage truck” analogy for what your body does at night.

  • The five stages of sleep, 90-minute cycles, and your 24-hour clock.

  • Two main insomnia patterns (falling asleep vs. staying asleep).

  • My 4-part plan: Journal → Build Sleep Drive by Day → Create a Bedtime Routine → Optimize Your Environment.

  • CBT-I in plain English: reframe the thoughts, retrain the body, practice relaxation during the day first, restrict time in bed to what you actually sleep


Try-this checklist

  1. Download the NIH Sleep Diary (link below).

  2. Choose one daytime movement habit (walks, strength, stretch).

  3. Set a consistent wake time.

  4. Create a 20-minute wind-down ritual you actually like.

  5. Prep your room: cool (≈66°F), dark, quiet.

  6. Load your guided relaxation (PMR + visualization) and loop it.

  7. If you’re awake >30 minutes, get up; do something calm; try again.

  8. Rewrite the thought: “If I don’t sleep now…” → “Resting is helpful. My body knows how to sleep.”


Resources I promised :


Giveaway:Comment with your sleep story or your best tip on our show-notes blog, YouTube, or podcast platform (and tell me where you posted because notifications are spotty!). I’ll draw winners for my Learning to Sleep CD (digital if I can wrangle it).


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As we've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.


And next season, Consider Yourself Hugged 😘🤗


*Disclaimer:

If you are having thoughts of self harm, suicide, or despair, please reach out to 988 or 911. The information in this show is not intended to be therapy or to address your individual situation. It is information based on experiences, opinions, and research. If you need further help, please reach out to one of the resources here, or others in your area.


Mental Health Resources:






Michelle Kixmiller, MSN, MAE, RN, APN, PMHNP-BC 

Michelle Kixmiller is a Board Certified Psychiatric Mental Health Nurse Practitioner and Licensed Educator. She works with children and adults with mental health needs including depression, anxiety, bipolar disorder, post-traumatic stress disorder, ADHD, autism, schizophrenia, and obsessive compulsive disorder. Michelle served as a public school teacher and science department chair for over a decade when a family tragedy pulled her in a different direction. The death of her younger brother after a multiple year battle with depression and alcoholism led her to pursue a career in the mental health field. She went back to school to become a registered nurse graduating and gaining experience as a critical care nurse at a level 1 regional burn center prior to completing a graduate degree to become a mental health nurse practitioner. Her vision is holistic care through teamwork to create a more peaceful school environment for students and staff alike. No one should have to struggle alone. Michelle currently works full time for a non-profit community mental health center at an outpatient clinic and works PRN for an inpatient crisis stabilization unit. When not at work she loves spending time with family, traveling, watching movies (not scary ones), running (slowly), and Crossfit. Contact Michelle at Silver Lining Psychiatric Solutions, 615-378-7713 or mkixmill@gmail.com. 


Tami West, PhD

Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.

Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.


Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.


Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.


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Contact Tami at tamiwest@tamiwest.com 


 
 
 

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