In this episode of the Energy Fix podcast, host Tansy Rogers engages with sleep coach Irina Macare to explore the complexities of sleep, insomnia, and the impact of stress and burnout on sleep quality. They discuss the importance of understanding sleep hygiene, the role of Cognitive Behavioral Therapy for Insomnia (CBT-I), and practical tips for improving sleep. The conversation emphasizes the need for a holistic approach to sleep, considering emotional and hormonal factors, and encourages listeners to make small changes to create a safe environment for restful sleep.
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Disclaimer: For entertainment and educational purposes only. Not medical advice, diagnosis, or treatment.
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Chapters:
08:07 – Burnout, stress & why sleep gets disrupted
18:49 – Nervous system & hypervigilance (the “tired but wired” state)
27:04 – Timing matters: exercise, meals & circadian rhythm
36:08 – Shifting from effort → intention in sleep routines
42:36 – What CBT-I is and why it works
47:52 – Supplements, melatonin & common misconceptions
54:12 – Blue light, screens & what actually matters
65:28 – Consistent wake times & rebuilding sleep patterns
71:50 – Simple starting points when you feel overwhelmed
78:31 – Final reminder: you don’t have to earn rest
Get To Know Irina Macare:
Irina Macare is a certified sleep coach who helps busy professionals overcome insomnia and rebuild healthy, consistent sleep using simple, science-based tools. Her personalized approach blends tools and coaching practices based in CBT-I — Cognitive Behavioral Therapy for Insomnia, the gold-standard, evidence-based method for treating chronic insomnia — with techniques from mindfulness, Acceptance and Commitment Therapy, and behavior change coaching.
Irina meets clients where they are, helping them break sleep-disruptive habits, calm the mind, and rebuild confidence in their ability to sleep well — naturally and without medication. Her mission is to make better sleep feel achievable, sustainable, and stress-free.
Links Mentioned In The Show
Keywords:
sleep, insomnia, energy healing, holistic health, CBT-I, sleep hygiene, burnout, stress management, wellness, mindfulness
