The Curbsiders Internal Medicine Podcast #512 Sleep Optimization and CBT for Insomnia with Ashley E. Mason, PhD
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Jan 19, 2026 
Dr. Ashley E. Mason, an associate professor of psychiatry at UCSF, shares her expertise on overcoming insomnia through cognitive behavioral therapy. She breaks down effective strategies like stimulus control and time-in-bed restriction. Learn how to optimize sleep hygiene, the impact of supplements and substances, and why consistent wake times are key. Dr. Mason also discusses the risks of sleep medications and the potential role of cooling bedding and proper wind-down routines. This informative discussion offers practical insights for better sleep.
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Guest’s Sauna Obsession
- Ashley Mason is personally obsessed with saunas and studies heat therapies in her lab.
- She uses saunas socially and believes they improve sleep and wellbeing.
Wearables Can Create Sleep Anxiety
- A patient stopped worrying after removing a sleep-tracking bracelet that falsely told her she slept poorly.
- Once freed from the device, her anxiety and perceived sleep problems resolved.
Limit Caffeine Early In The Day
- Cut caffeine by 11 a.m. for most people, because caffeine blocks adenosine and reduces sleep pressure.
- Warn patients about hidden-caffeine products and energy drinks.