#46: Dr. Michael Tompkins – How we Sleep and the Quality of Sleep We Need
One of the biggest challenges in the modern world is maintaining high cognitive performance. My guest in this session is Dr. Tompkins, a licensed psychologist, sleep specialist, and mental health educator, and we delve into the mental health issues and contributing factors that play a significant role in how we sleep and the quality of the sleep we are getting.
Our discussion loops around insomnia, a condition of difficulty going to sleep or staying asleep. It limits the amount of restorative sleep that we all need to be at our top cognitive levels.
We explore some of the common sleep disrupters, such as stress or travel, how to get quality sleep, and optimal sleep schedules. Dr. Tompkins explained the impact of naps and his working strategies and techniques for falling asleep and make the most of it.
Michael A. Tompkins, PhD, ABPP is a licensed psychologist (PSY13822) and board-certified in Behavioral and Cognitive Psychology, co-director of the San Francisco Bay Area Center for Cognitive Therapy, Assistant Clinical Professor at the University of California, Berkeley, Diplomate and Founding Fellow of the Academy of Cognitive Therapy, and is a trainer and consultant for the Beck Institute for Cognitive Behavior. He is the author or co-author of numerous scholarly articles and chapters on cognitive-behavior therapy and related topics, as well as seven books.
0:30 Introduction to Michael A. Tompkins
1:31 Dr. Tompkins’ journey into psychology and cognitive behavior
3:05 Current state of Cognitive Behavior Therapy (CBT)
6:01 Shifting your cognition with language
10:25 The influence of sleep on cognitive behavior
14:14 The foundation for Cognitive Behavior Insomnia Therapy
16:45 Conditioned arousal and Circadian Rhythm
19:05 How to take beneficial naps
20:55 Causes of Psychophysiological insomnia
24:04 Faulty assumptions about sleep
26:35 How much sleep a person really needs?
31:26 Using sleep trackers like the Oura ring or FitBit to measure sleep quality
37:35 Strategies for falling asleep
40:27 Techniques that people can practice to overcome insomnia
44:40 The Light Factor for sleeping and waking
47:35 Where to find Dr. Tompkins’ books and work
Connect with Dr. Michael A. Tompkins
Dr. Michael Tompkins’ books:
My Anxious Mind: https://www.amazon.com/gp/product/B005LVO6CG
The Relaxation and Stress Reduction Workbook for Teens https://www.amazon.com/gp/product/B075SRLHQK/
Digging Out https://www.amazon.com/gp/product/B005LQ6UMU/
The Insomnia Workbook for Teens https://www.amazon.com/gp/product/B07B924KD1/
OCD: A Guide for the Newly Diagnosed https://www.amazon.com/gp/product/B006AYO35S
Anxiety and Avoidance https://www.amazon.com/gp/product/B00E5XB7NW/
Clinician’s Guide to Severe Hoarding https://www.amazon.com/gp/product/B00RZIYQT6/
Cognitive Behavior Therapy for OCD in Youth https://www.amazon.com/gp/product/B083D2XTMG/
Cognitive Behavior Therapy https://www.simplypsychology.org/cognitive-therapy.html
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