Can’t turn off “anxious math” at 2 a.m.? Tami shares the cassette-tape trick that changed her nights, the science of sleep cycles and body clocks, and a compassionate 4-step plan: journal, build sleep drive by day, create a soothing routine, and optimize your bedroom. Plus CBT-I tools that beat pills long-term, the ½-hour rule, and the Bluetooth headband that feels safe and cozy. Consistency over perfection—learn to sleep again.Show notes at https://www.tamiwest.com/post/sleep-betterConnect with us Instagram: Consider Yourself Hugged (new account!) TikTok: Short clips and stories YouTube: Full episodes + video snippets Women’s Group: A Place for Women—ongoing conversation **The information shared in this episode is for educational and informational purposes only and is not a substitute for professional mental health care. If you or someone you know is struggling, please seek help from a qualified professional. If you’re in crisis, call or text 988 to reach the Suicide and Crisis Lifeline, or visit 988lifeline.org for chat and resources. General Resources National Alliance of Mental Illness: https://www.nami.org Mental Health America: https://mhanational.org Mental Health First Aid Resources: https://www.mentalhealthfirstaid.org/ About Tami & Michelle:Michelle Kixmiller, PMHNPMichelle is a Board Certified Psychiatric Mental Health Nurse Practitioner Tami West, PhDStress & Mental Health Expert Dr. Tami West uses research & fun to help transform your life.