Video Notes: Why You Can’t Sleep (and How to Fix It) | Dr. Michael Grandner

Sleep Apnea Prevalence and Consequences00:00

Sleep apnea is shockingly common. One out of three people in the US has some sort of sleep complaint or problem. Untreated sleep apnea can lead to liver problems, kidney problems, brain problems because every cell that relies on oxygen starts getting stressed.

Sleep Hygiene, Supplements, and Melatonin00:30

Tips on advanced sleep hygiene: The enemy of sleep is effort. Sleep is something that happens to you when the situation allows for it.

Supplements for sleep: Top supplement is melatonin. Some people take the wrong dose at the wrong time.

Best evidence-based way to fall asleep and stay asleep.

Introduction to Dr. Michael Grandner01:03

Dr. Michael Grandner directs the Sleep and Health Research Program at the University of Arizona. His research focuses on sleep science, behavioral medicine, and using sleep as a performance enhancer for athletic and cognitive performance.

Diagnosing Insomnia Disorder01:31

When patients report insomnia, distinguish between casual sleep difficulties and insomnia disorder (like lowercase i vs. capital I insomnia, similar to depression).

Criteria for insomnia disorder:

• Persistent difficulty initiating or maintaining sleep or waking too early.
• Occurs at least 3 nights per week.
• Lasts at least 3 months for chronic insomnia.
• Causes daytime functioning problems.
• Adequate opportunity for sleep (self-deprivation isn't insomnia).