Not sleeping well? The good news is effective non-drug treatments are available. The most effective of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help understand CBT-I and how it can be used David & Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia. 

Audio Timeline:
00:00 - 00:37 Introduction
00:37 - 04:55 Getting kids up for school / delayed sleep phase
04:55 - 06:58 Sleeping in the heat
06:58 - 07:55 Role of medications in managing insomnia
07:55 - 21:35 What is cognitive behavioural therapy for insomnia?
21:35 - 27:10 Guest interview - Dr Curt Gray: Group vs individual CBT-I
27:10 - 30:09 Moira and David discuss group vs individual CBT-I
30:09 - 38:28 Guest interview - Dr Tony Fernando: Sleep restriction
38:28 - 40:06 Moira and David discuss sleep restriction
40:06 - 41:00 Where to access CBT-I
41:00 - 42:56 Clinical tip of the month - There's more to CBT-I than sleep hygiene
42:56 - 43:40 Moira - Guidelines on managing circadian rhythm disorders
43:40 - 45:29 Pick of the month: David - Book: The Patient Will See You Now
45:29 - 46:29 Summary: Next month - Sleep and Sporting Performance

Links mentioned in the show:
Can't get your teenager out of bed
Circadian rhythm disorders - including delayed sleep phase
Sleeping in the heat
Medication for insomnia
Cognitive behavioural therapy for insomnia
Sleep Talk podcast - Episode 1: Insomnia
Meta-analysis on cognitive behavioural therapy for insomnia
Behavioural vs cognitive therapy - Allison Harvey
CBT-i Coach - App to aid insomnia treatment with a psychologist
Sleepio - online CBT-I program (UK-based)
Shuti - online CBT-I program (US-based)
Swinburne University's Mental Health Online portal
Towards Better Sleep - Group therapy for insomnia (Brisbane)
Sleep restriction in general practice
Sleep restriction - Design your own sleep restriction program
Sleep diary form
SleepHub's page on insomnia
Sleep Health Foundation - Information on sleep
CBT-I providers in Australia:

Melbourne Sleep Disorders Centre - individual and group CBTi
Towards Better Sleep - Brisbane based group CBTi
Insomnia clinic at Woolcock Clinic - Sydney based CBTi program
Adelaide Institute of Sleep Health - Mixed group and individual sessions
Dr Melissa Ree - Perth-based psychologist
Clinical guidelines on the management of circadian rhythm disorders
The Patient Will See You Now - Eric Topol

Not sleeping well? The good news is effective&nbsp;non-drug treatments are available. The most effective&nbsp;of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help&nbsp;understand CBT-I and how it can be used David &amp; Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia.&nbsp;
Audio Timeline:
<ul>
<li>00:00 - 00:37 Introduction</li>
<li>00:37 - 04:55 Getting kids up for school / delayed sleep phase</li>
<li>04:55 - 06:58 Sleeping in the heat</li>
<li>06:58 - 07:55 Role of medications in managing insomnia</li>
<li>07:55 - 21:35 What is cognitive behavioural therapy for insomnia?</li>
<li>21:35 - 27:10 Guest interview - Dr Curt Gray:&nbsp;Group vs individual CBT-I</li>
<li>27:10 - 30:09&nbsp;Moira and David discuss&nbsp;group vs individual CBT-I</li>
<li>30:09 - 38:28 Guest interview - Dr Tony Fernando: Sleep restriction</li>
<li>38:28 - 40:06 Moira and David discuss&nbsp;sleep restriction</li>
<li>40:06 - 41:00 Where to access CBT-I</li>
<li>41:00 - 42:56 Clinical tip of the month - There's more to CBT-I than sleep hygiene</li>
<li>42:56 - 43:40&nbsp;Moira - Guidelines on managing circadian rhythm disorders</li>
<li>43:40 - 45:29 Pick of the month: David - Book:&nbsp;The Patient Will See You Now</li>
<li>45:29 - 46:29 Summary: Next month - Sleep and Sporting Performance</li>
</ul>
Links mentioned in the show:
<ul>
<li><a href="http://sleephub.com.au/cant-get-your-teenager-out-of-bed/">Can't get your teenager out of bed</a></li>
<li><a href="http://sleephub.com.au/circadian-rhythm-disorders/">Circadian rhythm disorders&nbsp;</a>- including delayed sleep phase</li>
<li><a href="http://sleephub.com.au/sleeping-in-the-heat/">Sleeping in the heat</a></li>
<li><a href="http://sleephub.com.au/medication-for-insomnia-what-are-the-options/">Medication for insomnia</a></li>
<li><a href="http://sleephub.com.au/cognitive-behavioural-therapy-for-insomnia/">Cognitive behavioural therapy for insomnia</a></li>
<li><a href="http://sleephub.com.au/podcast-1/">Sleep Talk podcast - Episode 1: Insomnia</a></li>
<li><a href="http://annals.org/article.aspx?articleid=2301405">Meta-analysis on cognitive behavioural therapy for insomnia</a></li>
<li><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4185428/">Behavioural vs cognitive therapy</a>&nbsp;- Allison Harvey</li>
<li><a href="https://mobile.va.gov/app/cbt-i-coach">CBT-i Coach</a>&nbsp;- App to aid insomnia treatment with a psychologist</li>
<li><a href="http://www.sleepio.com">Sleepio</a>&nbsp;- online CBT-I program (UK-based)</li>
<li><a href="http://www.shuti.me">Shuti</a>&nbsp;- online CBT-I program (US-based)</li>
<li><a href="https://www.mentalhealthonline.org.au">Swinburne University's Mental Health Online portal</a></li>
<li><a href="http://www.towardsbettersleep.com.au">Towards Better Sleep</a>&nbsp;- Group therapy for insomnia (Brisbane)</li>
<li><a href="http://bjgp.org/content/65/637/e508.long">Sleep restriction in general practice</a></li>
<li><a href="http://sleephub.com.au/sleep-restriction/">Sleep restriction</a>&nbsp;- Design your own sleep restriction program</li>
<li><a href="http://sleephub.com.au/wp-content/uploads/2015/04/SleepHub-sleep-diary.pdf">Sleep diary form</a></li>
<li><a href="http://sleephub.com.au/sleep-disorders/insomnia/">SleepHub's page on insomnia</a></li>
<li><a href="http://www.sleephealthfoundation.org.au/informationhome.html">Sleep Health Foundation -&nbsp;Information on sleep</a></li>
<li>CBT-I providers in Australia:
<ul>
<li><a href="http://www.msdc.com.au">Melbourne Sleep Disorders Centre</a>&nbsp;- individual and group CBTi</li>
<li><a href="http://www.towardsbettersleep.com.au">Towards Better Sleep</a>&nbsp;- Brisbane based group CBTi</li>
<li><a href="http://woolcock.org.au/insomnia-clinic/">Insomnia clinic at Woolcock Clinic</a>&nbsp;- Sydney based CBTi program</li>
<li><a href="http://www.adelaidesleephealth.org.au/facilities_and_services/insomnia_clinic">Adelaide Institute of Sleep Health</a>&nbsp;- Mixed group and individual sessions</li>
<li><a href="http://www.jefferyreeclinicalpsychologists.com/insomniasleep-services.html">Dr Melissa Ree</a>&nbsp;- Perth-based psychologist</li>
</ul>
</li>
<li><a href="http://www.aasmnet.org/Resources/clinicalguidelines/CRSWD-intrinsic.pdf">Clinical guidelines on the management of circadian rhythm disorders</a></li>
<li><a href="http://www.amazon.com/The-Patient-Will-See-You/dp/0465054749">The Patient Will See You Now -&nbsp;</a><a href="http://www.amazon.com/The-Patient-Will-See-You/dp/0465054749">Eric Topol</a></li>
</ul>

Sleep Talk is the place to get quality, evidence-based information on sleep and sleep disorders from experts in the field. Each month Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) discuss a sleep topic and interview experts in the field as well as highlighting what has caught their eye in the world of sleep.

Tune in each month for information on health sleep and sleep disorders.

Sleep Talk - Talking all things sleep

Sleep Talk is the place to get quality, evidence-based information on sleep and sleep disorders from experts in the field. Each month Dr Moira Junge (Health Psychologist) and Dr David Cunnington (Sleep Physician) discuss a sleep topic and interview experts in the field as well as highlighting what has caught their eye in the world of sleep. Brought to you by SleepHub.com.au

Sleep Talk

Not sleeping well? The good news is effective non-drug treatments are available. The most effective of these is cognitive behavioural therapy for insomnia (CBT-I). CBT-I consists of 5 core components which include both cognitive and behavioural strategies. To help understand CBT-I and how it can be used David & Moira are joined by Dr Curt Gray and Dr Tony Fernando, psychiatrists expert in the treatment of insomnia.

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