Dr. Shelby Harris: The Truth About Insomnia, Why Effort Kills Sleep, and What CBT-I Actually Does
July 7, 2026
What if the biggest thing keeping you awake is how hard you're trying to fall asleep?
In this episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein welcomes leading behavioral sleep medicine specialist Dr. Shelby Harris to unpack why our obsession with perfect sleep often creates the very insomnia we're trying to escape.
Together they explore the science behind insomnia, why anxiety and sleep become trapped in a self-reinforcing cycle, and how Cognitive Behavioral Therapy for Insomnia (CBT-I) helps people regain healthy sleep without relying solely on medication.
From sleep hygiene myths to mindfulness, nightmares, sleep trackers, and the surprising importance of letting go of control, this conversation offers practical, research-backed strategies that can help anyone build a healthier relationship with sleep.
What if the biggest thing keeping you awake is how hard you're trying to fall asleep?
In this episode of the Emotional Longevity Podcast, Dr. Elisha Goldstein welcomes leading behavioral sleep medicine specialist Dr. Shelby Harris to unpack why our obsession with perfect sleep often creates the very insomnia we're trying to escape.
Together they explore the science behind insomnia, why anxiety and sleep become trapped in a self-reinforcing cycle, and how Cognitive Behavioral Therapy for Insomnia (CBT-I) helps people regain healthy sleep without relying solely on medication.
From sleep hygiene myths to mindfulness, nightmares, sleep trackers, and the surprising importance of letting go of control, this conversation offers practical, research-backed strategies that can help anyone build a healthier relationship with sleep.
🎧 In this episode, we discuss:
✅ Why trying harder to sleep actually keeps you awake
✅ The anxiety cycle that fuels insomnia
✅ Why sleep hygiene isn't enough to treat chronic insomnia
✅ How CBT-I helps retrain your brain for better sleep
✅ The role of mindfulness and acceptance in lasting recovery
✅ When medication can be helpful and when it shouldn't be the first step
⏱ Chapters
⏱ Chapters
00:00 – Why Sleep Feels So Hard for So Many People
02:40 – How Dr. Shelby Harris Became a Sleep Specialist
04:35 – The Biggest Myths About Insomnia
08:24 – Why Sleep Hygiene Isn't the Solution
14:30 – The Anxiety Loop That Keeps You Awake
19:38 – Why Effort Is the Enemy of Sleep
22:10 – Acceptance, Mindfulness & Letting Go
29:12 – What CBT-I Actually Looks Like
35:20 – Medication, Sleep Apnea & Other Treatments
41:48 – Understanding and Treating Nightmares
45:25 – Should You Trust Sleep Trackers?
46:43 – Final Advice for Better Sleep
🌟 Learn more about Dr. Shelby Harris
Books
The Women's Guide to Overcoming Insomnia
The Essential Guide to Children's Sleep
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