The Nuts and Bolts of a Good Night’s Sleep with Emerson Wickwire: PYP 202

Emerson Wickwire, PhD, returns to the Plant Yourself Podcast to share his message of a good night's sleep.

In this show we focus on actionable advice:

What to do when you have trouble falling asleep, staying asleep, getting back to sleep, or waking up fully rested.

I used to be all about diet. Then I was all about diet and natural human movement. Then I became aware of the importance of environmental exposure, to nature and to extremes.

And Emerson has reminded me that the fourth leg of a healthy life is positive sleep.

We discuss:

  • ideal sleep patterns
  • the science of sleep and the biological drives that govern it
  • types of poor sleep
  • how our habits, lifestyles, thoughts, and environments contribute to our sleep problems
  • how to create a “sacred sleep cave” in your bedroom
  • how to design and stick to a daily pre-sleep routine
  • how to deal with late-night anxiety
  • the differences between cognitive and mindfulness approaches to rumination
  • why we're sleepier than we think we are (and why that's dangerous)
  • Emerson's sneaky “red flag” question to spot hidden depression
  • and much more…

Enjoy, add your voice to the conversation via the comment box below, and please share – that's how we spread our message and spread our roots.


Emerson's website

Jon Kabat-Zinn's mindfulness meditation

A free sample of mindfulness meditation


Download a PDF transcript here

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The Plant Yourself Podcast theme music, “Dance of Peace (Sabali Don),” is generously provided by Will Ridenour, a kora player from North Carolina who has trained with top Senegalese musicians.

It can be found on his first CD, titled Will Ridenour.

You can learn about Will, listen to more tracks, and buy music on his website,


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