EPISODE 10: Mastering Sleep for High-Stakes Environments

In this episode, Martin and Jonpaul talk to Professor Colin Espie, a world-leading expert on sleep and treating sleep disorders, particularly using cognitive behavioural therapeutics (CBTI) to treat insomnia disorder. They discuss how sleep contributes to physical and mental health, the five principles of sleep health and the treatment options for insomnia. They debunk myths such as a 'sleepless elite’ & explore the intricate relationship between sleep, memory consolidation and trauma recovery.

Guest, Cast & Crew

Colin Espie is a professor of sleep medicine in the Nuffield Department of Clinical Neurosciences at the University of Oxford, where he founded the Experimental and Clinical Sleep Medicine Research Program at the Sir Jules Thorne Sleep and Circadian Research Institute. He is also the Clinical Director of the Oxford Online Programme in Sleep Medicine and has published over 300 scientific papers and several important books on the subject of sleep. Colin is also the co-founder of Big Health, which created Sleepio, a digital treatment for insomnia.

Hosted by Martin Jones & Jonpaul Nevin https://www.ophp.co.uk

Edited by Bess Manley

Produced by Wavell Room https://wavellroom.com/

Resources

• Colin’s profile & contact info https://www.ndcn.ox.ac.uk/team/colin-espie
• Oxford Online Programme in Sleep Medicine https://www.scni.ox.ac.uk/study-with-us
• Sleepio – a digital treatment for insomnia https://www.bighealth.com/sleepio
• Colin’s books https://colinespie.com/author/
• The 5 Principles of Sleep Health https://colinespie.com/sleep-resources/

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Chapters

00:42 Introducing Professor Colin Espie

01:39 The Importance of Sleep in Mental Health

04:15 Why Sleep is Crucial: Physiological and Cognitive Perspectives

06:07 Sleep Deprivation and Its Consequences

14:34 The Concept of the Sleepless Elite

19:52 The Five Principles of Sleep Health

27:16 The Importance of Sleep in Peak Performance

28:14 Understanding Insomnia

31:12 Treatment Options for Insomnia

34:03 The Role of Alcohol in Sleep

36:11 Sleep Banking and Deprivation Training

43:15 Cognitive Behavioral Therapy for Insomnia

49:51 Final Thoughts on Sleep Health

Up Next

Next week, we’re taking a second deep dive into the science of sleep, this time with Professor Russell Foster, a world-leading expert on the mysterious phenomenon of circadian rhythms, which play a crucial role in optimal human performance.

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