Struggling to Sleep? A Sleep Doctor Explains Burnout, Anxiety & Insomnia

To mark World Sleep Day, we’re diving into one of the most important, and misunderstood, pillars of wellbeing: sleep.

Sleep is something we all need, yet for many high-performing professionals it becomes one of the hardest things to achieve.

In this episode, I’m joined by sleep physician Dr. Joshua Kovoor to explore the science of insomnia, why high achievers often struggle with sleep, and what actually helps restore a healthy relationship with rest.

Drawing from both clinical experience and personal stories of burnout and chronic insomnia, we unpack the hidden mechanisms behind sleepless nights, including sleep anxiety, cortisol dysregulation, sleep erosion, and the pressure to “try harder” to fall asleep.

Dr. Kovoor explains why sleep doesn’t respond to effort the way productivity does, and how the very traits that make someone successful can sometimes make sleep harder to access.

We also dive into the biology of sleep, including circadian rhythm, sleep pressure, cortisol patterns, REM sleep, and the common habits that quietly sabotage recovery, such as alcohol, late-night work, binge-watching, and digital overstimulation.

Most importantly, we explore practical ways to rebuild a healthier relationship with sleep, from wind-down routines and behavioral changes to relaxation techniques and lifestyle adjustments that support the body’s natural sleep systems.

If you’ve ever struggled with insomnia, burnout, or racing thoughts at night, this conversation will help you understand what’s really happening in your body, and how to start repairing your sleep in a sustainable way.

⚠️ Disclaimer:

The information shared in this episode is for educational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional for personalized medical guidance.

Timestamps

0:00 – Introduction

3:15 – Charlene’s personal journey with chronic insomnia and burnout

7:40 – What clinically defines insomnia vs temporary sleep issues

12:20 – Why high performers and lawyers often struggle with sleep

18:30 – The concept of “sleep erosion” and modern productivity culture

26:10 – Circadian rhythm explained: light, cortisol, and biological clocks

36:45 – The “sleep pressure balloon”: how the body builds sleep drive

46:20 – Evening habits that sabotage sleep (alcohol, screens, work stress)

57:50 – Wind-down routines, relaxation techniques, and better sleep habits

1:10:30 – Final insights and how to work with Dr. Joshua Kovoor

What we cover,

• The difference between acute insomnia and chronic insomnia

• Why high achievers often develop sleep problems

• How sleep anxiety and effort can worsen insomnia

• The science of circadian rhythm and melatonin

• What “sleep pressure” is and how it builds throughout the day

• Why alcohol and binge-watching disrupt sleep architecture

• Practical strategies to rebuild a healthy relationship with sleep

Key Takeaway

• Sleep cannot be forced, it emerges when effort is reduced.

• Chronic insomnia often develops after prolonged sleep deprivation.

• Circadian rhythm and sleep pressure work together to regulate sleep.

• Anxiety and stress hormones like cortisol can disrupt sleep onset.

• Alcohol may sedate initially but fragments REM sleep.

• Consistent wind-down routines help the brain transition into sleep.

• Small behavioral changes can dramatically improve sleep quality.

• Understanding sleep biology empowers better recovery and performance.

Dr. Joshua Kovoor

Website: joshuakovoor.com

LinkedIn: https://au.linkedin.com/in/joshua-kovoor-166942225

🌍 Website: https://charlenegisele.com

📸 Instagram: https://instagram.com/charlenegisele

💼 LinkedIn: https://www.linkedin.com/in/charlène-gisèle-bourliout/

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Struggling to fall asleep? 🌙Listen to Guided Sleep Meditation and gently drift into deep sleep.

If this episode resonated with you, share it with someone navigating burnout, insomnia, or high-pressure careers.