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Bad Sleep Habits: Andrew Colsky on Fixing Insomnia Without Pills
In this practical, no-nonsense episode of the SuperSelf Podcast Series, Pete Ferrari sits down with Andrew Colsky, licensed mental health clinician, sleep science expert, and founder of the National Sleep Center, to break down what’s really behind modern insomnia and why most “quick fixes” make it worse.
Andrew (aka the Sleep Science Guy) explains why insomnia is often a learned behavioral pattern, how modern life (hello, electricity, inconsistent schedules, stimulants, and sleep trackers) trains the brain to stay alert at the exact moment it needs to power down, and what to do instead.
From “trying to sleep” anxiety, to 3 a.m. wake-ups, to the myth of needing exactly 8 hours, this episode is a straightforward reset on what sleep actually needs: consistency, conditioning, and a calmer relationship with bedtime.
Episode Highlights:
06:24 Why insomnia is often “behavioral” (and why modern schedules confuse the brain)
11:30 Caffeine, energy drinks, and the hidden sleep debt spiral
13:40 Orthosomnia: when sleep trackers create sleep problems
14:25 Melatonin explained (what it actually does, and why big doses backfire)
23:00 The bed rule: sleep + intimacy only (no scrolling, eating, working)
26:17 Why people wake up around 3 a.m. (sleep cycles + lighter stages)
30:25 How sleep changes as we age, and why less sleep isn’t always “bad”
35:25 The simplest sleep upgrades that actually move the needle
Key Takeaways:
Insomnia is often behavioral, not mysterious. Your brain learns sleep patterns, good or bad, based on routine.
“Trying to sleep” is the trap. Worrying, clock-watching, and calculating hours create anxiety that blocks sleep.
Caffeine has a long tail. That 3–4 p.m. pick-me-up can still be active in your system at bedtime.
Sleep trackers can backfire. Chasing perfect sleep metrics can create anxiety and worsen sleep (orthosomnia).
Melatonin isn’t a knockout pill. It’s a “wind-down signal,” and high doses can cause next-day fog and disrupted sleep.
CBT-I works because it retrains the system. Consistent wake times, stimulus control, and sleep conditioning are the foundation.
Your bed must mean sleep. If you’re awake and alert, get out of bed. Don’t train your brain that the bed is for stress.
The “8-hour rule” is a myth. Sleep needs vary by person and change with age. Quality and consistency matter most.
About the Guest:
Andrew Colsky, a distinguished attorney and licensed mental health clinician, is a pioneering force in the field of sleep science, behavioral therapy, and mental health advocacy. Known widely as "The Sleep Science Guy," Andrew brings a unique blend of scientific rigor, therapeutic insight, and compassionate advocacy to his work, making him one of the leading voices in sleep health and wellness. As the host of the “Sleep Science Today” radio show and founder of the National Sleep Center, Andrew’s mission is clear: to democratize access to high-quality sleep science and promote sleep as an essential pillar of well-being.
Andrew's expertise spans multiple dimensions of sleep health, including Cognitive Behavioral Therapy for Insomnia (CBT-I), Cognitive Behavioral Therapy for Nightmares (CBT-N), and treatment of various sleep disorders. His commitment to advancing sleep science has led him to complete his behavioral sleep medicine training, including a prestigious mini-fellowship in sleep science from the University of Pennsylvania Perelman School of Medicine, further solidifying his credentials.
Connect with Andrew Colsky:
Website: https://www.thesleepscienceguy.com/
Instagram: https://www.instagram.com/sleepsciencetoday/
YouTube: https://www.youtube.com/@SleepScienceToday
This episode is brought to you by Jaca Rare Sugar.
Jaca is a revolutionary rare sugar called allulose with 0 net carbs, 0 glycemic index (diabetic & keto friendly), and 90% fewer calories than sugar. Jaca tastes, cooks and bakes like old school sugar with none of the harmful effects. www.jacasugar.com
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By Jaca SugarIn this practical, no-nonsense episode of the SuperSelf Podcast Series, Pete Ferrari sits down with Andrew Colsky, licensed mental health clinician, sleep science expert, and founder of the National Sleep Center, to break down what’s really behind modern insomnia and why most “quick fixes” make it worse.
Andrew (aka the Sleep Science Guy) explains why insomnia is often a learned behavioral pattern, how modern life (hello, electricity, inconsistent schedules, stimulants, and sleep trackers) trains the brain to stay alert at the exact moment it needs to power down, and what to do instead.
From “trying to sleep” anxiety, to 3 a.m. wake-ups, to the myth of needing exactly 8 hours, this episode is a straightforward reset on what sleep actually needs: consistency, conditioning, and a calmer relationship with bedtime.
Episode Highlights:
06:24 Why insomnia is often “behavioral” (and why modern schedules confuse the brain)
11:30 Caffeine, energy drinks, and the hidden sleep debt spiral
13:40 Orthosomnia: when sleep trackers create sleep problems
14:25 Melatonin explained (what it actually does, and why big doses backfire)
23:00 The bed rule: sleep + intimacy only (no scrolling, eating, working)
26:17 Why people wake up around 3 a.m. (sleep cycles + lighter stages)
30:25 How sleep changes as we age, and why less sleep isn’t always “bad”
35:25 The simplest sleep upgrades that actually move the needle
Key Takeaways:
Insomnia is often behavioral, not mysterious. Your brain learns sleep patterns, good or bad, based on routine.
“Trying to sleep” is the trap. Worrying, clock-watching, and calculating hours create anxiety that blocks sleep.
Caffeine has a long tail. That 3–4 p.m. pick-me-up can still be active in your system at bedtime.
Sleep trackers can backfire. Chasing perfect sleep metrics can create anxiety and worsen sleep (orthosomnia).
Melatonin isn’t a knockout pill. It’s a “wind-down signal,” and high doses can cause next-day fog and disrupted sleep.
CBT-I works because it retrains the system. Consistent wake times, stimulus control, and sleep conditioning are the foundation.
Your bed must mean sleep. If you’re awake and alert, get out of bed. Don’t train your brain that the bed is for stress.
The “8-hour rule” is a myth. Sleep needs vary by person and change with age. Quality and consistency matter most.
About the Guest:
Andrew Colsky, a distinguished attorney and licensed mental health clinician, is a pioneering force in the field of sleep science, behavioral therapy, and mental health advocacy. Known widely as "The Sleep Science Guy," Andrew brings a unique blend of scientific rigor, therapeutic insight, and compassionate advocacy to his work, making him one of the leading voices in sleep health and wellness. As the host of the “Sleep Science Today” radio show and founder of the National Sleep Center, Andrew’s mission is clear: to democratize access to high-quality sleep science and promote sleep as an essential pillar of well-being.
Andrew's expertise spans multiple dimensions of sleep health, including Cognitive Behavioral Therapy for Insomnia (CBT-I), Cognitive Behavioral Therapy for Nightmares (CBT-N), and treatment of various sleep disorders. His commitment to advancing sleep science has led him to complete his behavioral sleep medicine training, including a prestigious mini-fellowship in sleep science from the University of Pennsylvania Perelman School of Medicine, further solidifying his credentials.
Connect with Andrew Colsky:
Website: https://www.thesleepscienceguy.com/
Instagram: https://www.instagram.com/sleepsciencetoday/
YouTube: https://www.youtube.com/@SleepScienceToday
This episode is brought to you by Jaca Rare Sugar.
Jaca is a revolutionary rare sugar called allulose with 0 net carbs, 0 glycemic index (diabetic & keto friendly), and 90% fewer calories than sugar. Jaca tastes, cooks and bakes like old school sugar with none of the harmful effects. www.jacasugar.com