First Responder Sleep Solutions

Why can’t you simply force yourself to sleep? In this episode of Sleep Science Today, Andrew Colsky JD, LPC talks with UK behavioral sleep specialist and airline pilot Mark Dobson about insomnia, sleep effort, and how our attempts to control sleep can sometimes keep the problem going. Mark explains how Cognitive Behavioral Therapy for Insomnia (CBT-I) approaches the behaviors and patterns that can contribute to persistent insomnia. They discuss conditioned wakefulness, stimulus control, sleep restriction, and why spending too much time in bed can reinforce unhelpful sleep patterns. The conversation also explores the role of sleep trackers, clock watching, and constantly monitoring sleep. Mark explains how focusing too much on sleep data can increase anxiety and make people more focused on whether they are sleeping rather than allowing sleep to happen naturally. Mark also shares his experience working in aviation and discusses the sleep challenges faced by airline pilots, cabin crew, air traffic controllers, engineers, and others who work irregular schedules. They explore circadian rhythms, limited sleep opportunities, and the importance of looking at sleep across the full 24-hour period. In this episode, you'll learn: Why sleep cannot simply be forced or controlled How CBT-I addresses behaviors that can maintain insomnia What stimulus control and sleep restriction involve How sleep trackers and clock watching can increase sleep anxiety Why spending too much time in bed can reinforce insomnia patterns How shift work and irregular schedules affect sleep Why circadian rhythms matter for people with changing schedules How sleep-disordered breathing can coexist with insomnia Why changing your relationship with sleep can be an important part of recovery Chapters: 00:00 Introduction to Mark Dobson 03:00 Sleep and Aviation 08:00 Understanding CBT-I 14:00 Stimulus Control and Sleep Restriction 20:00 Sleep Trackers and Sleep Anxiety 27:00 Why You Cannot Force Sleep 34:00 Shift Work and Circadian Rhythms 40:00 Sleep and Mental Health 47:00 Improving Your Relationship With Sleep Mark Dobson is a UK-based behavioral sleep specialist and airline pilot with more than 20 years of flying experience. His work focuses on CBT-I, insomnia, shift work, circadian rhythm issues, and sleep-disordered breathing. Listen to Sleep Science Today for science-based conversations about insomnia, sleep quality, circadian rhythms, and the factors that influence healthy sleep.

What if your sleep struggles are connected to more than just stress? Life and health coach Ellie Hyvonen joins Andrew Colsky to explore how perfectionism, guilt, emotional overload, and constantly doing too much can contribute to burnout, anxiety, and poor sleep. Ellie shares her own experience with Lyme disease and chronic inflammation and explains why true recovery involves more than simply getting more sleep. They discuss the seven types of rest, the importance of a consistent wind-down routine, how screens and late-night work can affect sleep, and why learning to rest without guilt can be an important part of healing. If you’re a busy parent, high achiever, or someone who feels wired but tired, this conversation offers practical and compassionate ways to rethink rest, recovery, and better sleep.

High-achieving women can’t “just relax.” Sarah Khan shares simple resets to sleep better, lower cortisol, and stop living in overdrive.

Sleep problems are not always what they seem. Veronica Yazigi shares how a lifetime of being labeled "lazy" turned out to be a stack of real sleep disorders, including circadian rhythm issues, parasomnias, insomnia, and sleep apnea—especially in women.

Learn the connection between sleep science for weight loss and how your nightly rest impacts your ability to shed stubborn pounds. Understand why your sedentary lifestyle might be sabotaging your goals. Andrew Colsky sits down with author and podcast host Sharon Polsky to break down the mechanics of sleep and weight management. If you have been struggling to make progress with traditional dieting, this conversation explains how the physiological link between rest and metabolism functions in daily life. We also examine how effective stress management plays a critical role in hormonal balance. By applying these specific sleep science for weight loss principles, you can start making adjustments to your schedule that support long-term health rather than working against your body. Subscribe for weekly wellness breakdowns, and tell us in the comments what health topic you want us to cover next.

Understand how sleep science impacts your nightly rest. Learn why deep sleep changes with age and how to optimize your sleep patterns. Host Andrew Colsky sits down with Dr. Erin Cassidy-Eagle to break down the fundamentals of sleep science. If you have ever questioned why your rest feels different than it did years ago, this conversation explains the biological reality of sleep stages and the natural reduction of deep sleep as we age. We examine the science behind individual sleep patterns to help you distinguish between what is normal and what might be affecting your health. We also address common concerns regarding napping habits. By clarifying whether daytime naps actually improve or hinder sleep quality, this episode provides actionable insights grounded in research. Whether you are struggling to fall asleep or just curious about the mechanisms of rest, this discussion offers a clear perspective on maintaining healthy sleep quality throughout your life. Subscribe for weekly sleep science breakdowns, and tell us in the comments what specific sleep topic you want us to cover next.

Learn how holistic sleep health impacts your emotional body and daily energy levels. We break down the connection between self-esteem and your rest. This conversation focuses on practical strategies for better holistic sleep health, perfect for those struggling to balance mental well-being with physical recovery. We explore how your morning routine tips can influence your emotional state throughout the day, providing a clearer understanding of how your body processes stress and rest. We also discuss the intersection of artificial intelligence and the human experience, specifically regarding how we monitor our own health and emotional body. By examining these links, you can better align your habits to improve self esteem and overall vitality. If you are looking for a deeper look at sleep and wellness, this discussion offers grounded perspectives on maintaining balance in a busy world. Subscribe for weekly holistic wellness breakdowns, and comment below with one morning habit you find most effective for your mental clarity.

Learn how sleep science and behavior analysis improve your rest. Andrew Colsky talks with Conner Herman about data-driven sleep. Conner Herman, founder and CEO of Percy Sleep, joins the show to discuss why standard sleep advice often misses the full story. We break down how combining behavior analysis with personal data helps identify the root causes of sleep issues rather than just treating the symptoms. This conversation is for anyone struggling to understand their own sleep patterns or looking for a more scientific approach to rest. By integrating data into your nightly routine, you can move past guesswork and build a sustainable strategy for better recovery. We examine how Percy Sleep applies these principles to real-world scenarios, offering a clearer path to consistent quality sleep. Subscribe for weekly sleep science breakdowns, and let me know in the comments: what is the biggest challenge you face when trying to get a full night of rest?

Master the science of better sleep with practical strategies. Learn how behavioral activation can help you break the cycle of insomnia. Host Andrew Kolsky sits down with Mattia LeWitt, founder of Philadelphia Social Work, to discuss the intersection of sleep science and mental well-being. This conversation is designed for anyone struggling to improve their rest who needs a structured, clinical perspective on why traditional advice often fails. We explore how behavioral activation serves as a tool to shift your daily habits and improve sleep quality. You will also learn when it is time to seek professional mental health support, including the specific roles that psychiatrists and psychologists play in treating sleep disorders. Understanding these sleep strategies can be the first step toward reclaiming your nights. Subscribe for weekly mental health and wellness breakdowns, and let us know in the comments which sleep topic you want us to cover next.

Most first responders carry invisible wounds that worsen sleep. In this episode, Dr. Kelly Dardeen shares practical, trauma-informed ways to improve sleep, resilience, and recovery.