Episode 89: Sleep is something every one of us does—or struggles to do. Yet in a culture that prizes productivity and busyness, it is often the first thing we sacrifice. Chronic sleep disruption can increase the risk of depression, anxiety, substance use disorders, and mood instability. In this episode, host and psychotherapist Debra Sloss explores the powerful connection between sleep and mental health through both science nd lived experience.
Joining the conversation is Muriel Rose, PA-C, a behavioral sleep medicine specialist trained in Cognitive Behavioral Therapy for Insomnia (CBT-I), the gold-standard treatment for chronic insomnia. She explains how sleep affects brain function, emotional regulation, and resilience—and why lasting sleep health often requires behavioral changes, such as reserving the bed for sleep and rest, instead of relying on sleep aids or attempting to catch up on lost sleep on weekends. Also featured is astrologer and musician Allyson Makuch, who shares how protecting her sleep has become one of the most important tools in managing Bipolar I disorder. The episode also includes two listener stories—one about navigating sleep disruption and another about a mindfulness practice that helps calm the nervous system at night.
Together, these perspectives offer practical guidance and compassionate insight into why protecting our sleep is one of the most powerful ways to safeguard our mental health.
Broadcasts: 4/5/26 & 4/13/26
Producer & Host: Debra Sloss, LMFT
Guests: Muriel Rose, PA-C; Allyson Makuch
Never miss an episode!
Apple Podcasts / Spotify / Amazon Music / YouTube Podcasts / Pandora / TuneIn
Enjoyed the episode? Leave a review to help others discover us. Transcription. Read the full English transcript of this episode here:
English Transcription – Episode 89: Protect Your Sleep, Protect Your Mind Closed Captions. Prefer to watch with captions?
View/Listen on YouTube and turn on the closed captioning feature in the settings.
Want to know our topic each month?
Sign up here.Suggest a Topic or Share a Story
Do you have a story or topic idea? Email:
[email protected]Facebook &
Instagram: @stateofmind.radioandpodcast
🎙️Submit an “In Your Voice” Listener Segment
Share your 1–3 minute message about a personal mental health experience or recovery resource. Call:
831-824-4324, Or record on your phone and email to
[email protected].Love
State of Mind and KSQD? Become a
supporter or
underwrite the show to reach a thoughtful audience. Learn more at
KSQD.
State of Mind is an all-volunteer produced mental health and wellness podcast and radio show hosted by psychotherapist Debra Sloss. Through intimate, story-rich conversations with guests and experts, we explore the complexity of being human and how to live well. Learn more at
stateofmindmedia.org. Produced with support from
KSQD Community Radio.
Audio Production: VJ Lukka, Youssef Hassanein & Austin Gautreau
Community Coordination: Evelyn Campbell
Story Coaching: Patrice Vecchione
Research: Melony Dominguez & Sara Isenberg
Transcriptions: Tanmayi Kademani & Niharika Naik
Marketing Direction: Youssef Hassanein
Graphic Design: Priscilla Yee & Grishma Jain
Data Management: Loan Tran
Theme Music: Adrian Legg & Favored Nations Entertainment
RESOURCES
* Indicates a Monterey Bay Area Resource
Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain. Paperback (Dec 2009) by Colleen Carney and Rachel Manber –Workbook format that uses CBT-I techniques to treat insomnia. Provides structured program with interactive worksheets to help readers optimize sleep patterns, calm their minds and identify and change sleep-disrupting behaviors; long-lasting alternative to medication
Mindfulness For Insomnia: A Four Week Guided Program to Relax Your Body, Calm Your Mind and Get the Sleep You Need. (2019) by Catherine Polan Orzech and William –A Mindfulness-based guide that offers support in overcoming anxiety, rumination, and insomnia, fostering relaxation and restful sleep.
The Sleep Prescription: Seven Days to Unlocking Your Best Rest. (2022) by Aric Prather – Dr. Prather from UCSF shares a practical guide that offers a 7-day plan to improve sleep by addressing common habits and mental blocks, drawing from the author’s experience as a sleep scientist and clinical psychologist and using techniques based on CBT-I principles
The Sleep Book: How to Sleep Well Every Night. (2014) by Guy Meadows – Using a blend of mindfulness and new Acceptance and Commitment Therapy (ACT) techniques, Dr. Guy shares his 5-week plan of more restful sleep, whether your experience is a few restless nights or a lifetime of insomnia.
How Sleep Hygiene Can Help Stabilize Mood in Bipolar Disorder – Article from Supportive Care (April 25, 2025). This is a comprehensive article all about the basics of sleep hygiene and Bipolar Disorder.
The Sleep Coach School Podcast: Daniel Erichsen, MD – A non-practicing Sleep Medicine MD helping people with chronic insomnia.
Also has YouTube Channel.
The Matt Walker Podcast: Matt Walker PhD – Discusses science of sleep, its impact on health, and practical tips for better rest. Covers topics like sleep deprivation, mental health, etc. Can also be found on most major podcast platforms Apple, Spotify etc.
Moona Health – Telehealth Clinic offering CBT-I program over 6 sessions via Zoom with live CBT-I therapist, takes insurance but also can be self-pay
Sleep Reset – Digital, personalized sleep clinic that is accessed via convenient mobile app and a live sleep coach. Uses CBT-I techniques and was designed in partnership with top sleep clinics and universities. Accepts many insurance plans and also can pay cash or use FSA/HSA dollars
Society of Behavioral Sleep Medicine (SBSM) – The leader in setting standards and promoting excellence in Behavioral Sleep Medicine health care, education and research. Great resource for the general public and professionals. Maintains list of board-certified CBT-I therapists throughout the US
The American Academy of Sleep Medicine (AASM) – The only professional society in the U.S. dedicated exclusively to the medical subspecialty of sleep medicine. They promote excellence in sleep medicine healthcare, education, and research. They advocate for sleep health on behalf of patients, medical professionals, and the public.
Sleep To Live Well Foundation – A health organization dedicated to helping families embrace sleep as the foundation of emotional and physical well-being. Provides children’s books and practical family guides that make healthy sleep habits accessible and easy to understand for families.
NAMI (National Alliance on Mental Illness) National – an organization and website providing extensive free education and support, advocacy and resources for persons with mental health issues and their families and friends. While NAMI is a national organization, they have local chapters and offer free support groups and share the local resources for mental health support. Link to their Bipolar Disorder Support Resources.
* NAMI (National Alliance on Mental Illness) Santa Cruz – Santa Cruz local chapter that provides free support groups and education classes for persons with mental health issues and their families and friends. All services are free to access.
Insight Timer –
This free app has a large range of guided meditations for sleep as well as sounds from nature which are supportive for falling asleep.
*PAMF/Sutter offers group in person CBTI through their Behavioral Health Unit located at the Main Clinic in Santa Cruz; requires referral from your PCP. Accepts Insurance and Medicare
*Individual CBTI available through PAMF Sleep Medicine Dept in Capitola. Requires referral from your PCP for a sleep Medicine consult. Insurances and Medicare accepted. Program is offered in person and via Zoom. Contact Muriel Rose PA at email [email protected] for more information.
*Kathy Beckerman LMFT – Santa Cruz, California area sleep therapist offering 4-8 sessions using evidence-based CBT-I techniques. Available only in person and 1:1. Offers free 15 min. phone consultation.
General Counseling Support
*Family Service Agency (FSA) of the Central Coast – A long-time State of Mind underwriter, FSA offers low-cost and Medi-Cal/Medicare therapy for all ages, including sliding-scale options. Offices in Santa Cruz 📞 (831-423-9444 x200)
and Soquel 📞 (831-346-6767 x200)
*Shine a Light Counseling Center – Provides affordable individual, couples, family, and group therapy, including men’s groups, in Santa Cruz, Watsonville, and Monterey.
*Indicates a Monterey Bay Area resource