Stimulus Control to Improve Sleep
According to recent CDC data, 1 in 3 Americans reading this is not achieving enough quality sleep. But there’s hope. Lack of quality sleep can have severe negative impacts both mentally and physically. In working to improve my sleep quality and the sleep quality of the clients I treat, I have found that we all Read more
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An Easy Tip to Fall Asleep
The most common sleep problems I hear from my clients are difficulty falling asleep when they lie down at night and falling back to sleep during midnight awakenings. Well, there is a solution. Not only does research support the tips I will share in this article, but they seem to work for me and for Read more
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Boost Your Brain Health: Effective Cognitive Exercises
If I were to ask you about your weekly workout routine, you might mention activities like sprints, squats, bench presses, or curls. However, what may not be included is exercising your brain. The brain is the most important muscle—the command center of the human body. Who among you wants to improve memory, enhance sleep efficiency, Read more
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CBT-i Mobile App: A Self-Care Intervention for Insomnia
Data collected on the sleep of those living in the U.S. tells us that one in five adults is not getting enough sleep each night. According to the American Academy of Sleep Medicine, an adult should achieve seven or more hours of sleep each night. In some cases, this lack of sleep is due to Read more
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How Cold Exposure and Shivering Influences Weight Loss
Did you know that allowing yourself to shiver triggers muscles to release a hormone that causes the body to burn fat? I’m constantly researching and testing various methods and devices to improve mental and physical health and increase longevity. I have been focusing on the benefits of cold plunges and showers lately. I’m sure you Read more
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Podcast Episode 25: Putting Your Distressing Thoughts on Trial
In this episode, I describe a cognitive behavioral approach called putting your thoughts on trial, which is a method to empower you to regulate your emotions in the face of events that seem to create a negative experience. This empowers you to focus on your thoughts, determine if they are valid in the context of Read more
Read MorePodcast Episode 24: Choosing Growth in the Face of Trauma and Life’s Difficulties
In this episode, I discuss a concept that can help you deal with past trauma and life’s difficulties called post-traumatic growth. This approach can empower one to accept the fact that they cannot change what has happened to them and not allow their trauma to define who they are but serve as a catalyst for Read more
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Fight Daytime Fatigue: A Smart Application of Caffeine and Napping
Insomnia, staying up late for work or recreation, or events such as daylight-saving time can influence daytime fatigue. A simple technique can help you stay focused and alert when you find yourself highly sleepy during the day. Studies focusing on caffeine and napping have demonstrated that we can fight off fatigue through the intelligent use Read more
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Emotional Regulation and the Brain
This article explains the science behind your emotions and their physiological effects on your body. You will learn about the various neuropathways of your five senses and how the amygdala takes control of your executive functioning. You will learn how to take back this control through a method that empowers you to remain calm and Read more
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Effects of Caffeine on Sleep Quality
Listen to this article on the Self-Maintenance of the Brain and Body Podcast. How does caffeine impacts your sleep quality, and when should you cease drinking caffeine to achieve quality sleep? Regulating caffeine consumption is a simple way to improve your sleep efficiency. Caffeine is considered a drug because it stimulates the nervous system causing Read more
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