Episode 15:
Sleep Matters More Than You Think
with Dr. Yishan Xu, Ph.D, DBSM, Founder and Director of Mind Body Garden Psychology, Host of Deep Into Sleep Podcast, Adjunct Clinical Faculty Member, Stanford University School of Medicine
Dr. Yishan Xu, Founder and Director of Mind Body Psychology, Host of Deep into Sleep Podcast, and Adjunct Clinical Faculty Member at the Stanford University School of Medicine, joins Courage Class to dismantle the myth of the “perfect” sleep routine – and the pressure to optimize rest like a performance. Together, we unpack the real costs of chronic sleep deprivation – especially in high-achieving, hustle-prone cultures – why sleep is foundational to creativity, productivity, and connection, and how to tell the difference between sleep deprivation and insomnia. Dr. Yishan shares simple, research-backed shifts – like why 10–15 extra minutes can improve performance – and offers a refreshing reminder: the best sleep plan is the one that fits your body, your circadian rhythm, and your real life.
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If you want to perform better, stop sacrificing sleep – prioritize it.
Dr. Yishan Xu
What you learn in this episode:
- Design a sleep routine that fits your body instead of chasing a one-size-fits-all ideal.
- Use sleep as a performance advantage – learn why even small increases in rest improve focus, creativity, and emotional regulation.
- How hustle culture in Asian communities normalizes sleep deprivation – and the hidden physical, emotional, and relational costs we often underestimate.
- Why rest can feel “lazy” or irresponsible in cultures that prize endurance, sacrifice, and achievement – and how to reframe sleep as an act of courage.
- How chronic sleep loss shows up in high achievers as perfectionism, irritability, anxiety, and strained relationships – even when life looks “successful” on paper.
- Make simple daytime shifts that support better sleep – without rigid rules or extreme routines.
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About the Guest
Dr. Yishan Xu is a licensed clinical psychologist and an adjunct clinical faculty member at Stanford University School of Medicine. She is the founder and director of Mind & Body Garden Psychology, one of California’s largest multilingual mental health clinics, with 20+ clinicians and satellite offices in New York City. Her clinic provides comprehensive services including psychotherapy, psychological and neuropsychological assessments, IVF-related evaluations, and medication management.
Dr. Yishan is a Board-Certified Behavioral Sleep Medicine Specialist (DBSM) and an AASECT Board-Certified Sex Therapist (CST), specializing in sleep disorders, sexual health and reproductive mental health, and child and adolescent care. Fluent in Mandarin and English, she integrates evidence-based treatment with a holistic, culturally attuned approach. Dr. Yishan views therapy as a form of gardening – helping clients identify and trim the mental and emotional barriers that limit growth, so they can build healthier, more balanced, and more meaningful lives.
Find Dr. Yishan:
Resources
Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.
Nandagiri, V., Vannemreddy, S., & Spector, A. (2023). Sleep disparities in Asian Americans: A comprehensive review. Journal of Clinical Sleep Medicine, 19(2), 393–402. Access here.
Morey, B. N., Ryu, S., Shi, Y., & Lee, S. (2023). The mediating role of sleep disturbance on the association between stress and self-rated health among Chinese and Korean immigrant Americans. Preventing Chronic Disease, 20. Access here.
Ogbenna, A. A., Parente, V., Carnethon, M. R., & Alcántara, C. (2021). Discrimination and sleep among Asian and Pacific Islander adults in the United States. Sleep Health, 7(4), 451–458. Access here.
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