075: Dr. Michael Grandner, Behavioral Sleep Medicine All-Star (Cited Over 8k!): Shares six must-understand ingredients for healthy behavior change when it comes to getting great sleep!

Dr. Michael Grandner and I discuss the perils of self-diagnosis and untreated sleeping disorders. Grandner also touches on the ins and outs of the current benefits and limitations of sleep trackers on the market. Dr. Michael explains the six ingredients for healthy behavior change and effective ways to break barriers to sleep. He also breaks down precisely when it is time for to visit a Sleep Physician or a Sleep Behavioral Specialist.

If you’re into sleep tracking —what these devices can measure...and what they can’t, and many more insights into your sleep health, get comfortable and dive into this podcast.


Dr. Grandner is the Director of the Sleep and Health Research Program at the University of Arizona, Director of the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center, and an Associate Professor in the Department of Psychiatry at the UA College of Medicine, with joint appointments in the Departments of Medicine, Psychology (UA College of Science), Nutritional Sciences (College of Agriculture and Life Sciences), and Clinical Translational Science. In addition, he is a faculty member of the Neuroscience and Physiological Sciences Graduate Interdisciplinary Programs. He is certified in Behavioral Sleep Medicine by the American Board of Sleep Medicine and is a Diplomate in Behavioral Sleep Medicine by the Board of Behavioral Sleep Medicine.

His research focuses on how sleep and sleep-related behaviors are related to cardiovascular disease, diabetes, obesity, neurocognitive functioning, mental health, and longevity. He has given hundreds of lectures and presentations on topics related to sleep and health, and he is frequently sought as an expert on issues related to sleep.

He has published over 175 articles and chapters on issues relating to sleep and health and his work has been cited over 8,000 times. He is associate editor of the journal Sleep Health and serves on the editorial boards of the journals SLEEP, Journal of Clinical Sleep Medicine, Sleep Medicine, Behavioral Sleep Medicine, Journal of Sleep Research, Frontiers in Neurology: Sleep and Circadian Rhythms, Sleep Advances, Annals of Behavioral Medicine, and other journals. He has served on both the Mental Health Task Force and Interassociation Taskforce for Sleep and Wellness for the National Collegiate Athletic Association (NCAA), the Mental Health consensus committee for the International Olympic Committee (IOC), and works to help improve sleep and performance in professional and non-professional athletes. He is a regular consultant on the topic of sleep health for organizations across the health, technology, and nutritional industries. He is a regular speaker on topics related to sleep and health for students, patients, corporations, and athletes, and has been invited multiple times to the National Institutes of Health, has served as an expert witness for civil, county, and federal cases, and has discussed issues related to sleep health at briefings for the US Congress.

In this episode, we discuss:

Episode Notes

💤 Difference between difficulty sleeping and a sleep disorder

💤 Behavioral Sleep Specialists vs Sleep Physicians

💤 Warnings about self-diagnosis through Dr. Google when dealing with sleep problems

💤 The truth about stimulus control

💤 The two significant factors that make it hard to get to sleep

💤 Six ingredients for someone to make a healthy behavior change

💤 How we can adequately utilize sleep tracker and sleep metrics

💤 We must promote self-efficacy, helping people know both that they CAN improve their sleep along with the HOW

💤 Why having a regular bedtime helps make wake up time reliable

💤 What has been Dr. Grandner's biggest change to his sleep game

And more!​

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