Podcast Summary

Podcast: Psicología Al Desnudo | @psi.mammoliti
Episode: No puedo dormir
Host: Psi Mammoliti (Marina Mammoliti)
Date: February 9, 2026

Overview

In this episode, clinical psychologist Marina Mammoliti addresses the widespread struggle with sleep, focusing on the use of over-the-counter sleeping pills and the underlying emotional and psychological factors driving insomnia. Drawing on listener experiences, scientific research, and her own expertise, she unpacks the myths and realities of sleep medication, reveals their limitations, and advocates for healthier, evidence-based alternatives to improve sleep quality.

Key Discussion Points & Insights

1. Testimonial: The Allure and Downside of Sleeping Pills

• [00:00–01:28]:
  • Listener shares their experience of finding quick relief with non-prescription sleeping pills, noting initial effectiveness ("Me dormía mucho más rápido... las pesadillas dejaron de atormentarme") but also alluding to negative consequences.
  • This real audio frames the discussion as a personal story that could resonate with many listeners.

2. Sleep Issues Are a Widespread Modern Problem

• [01:28–03:30]:
  • Mammoliti contextualizes insomnia as "una epidemia silenciosa" tied to an anxious, hyperstimulated society:

    “Vivimos en una era hiperansiosa, hiperestimulada.” — Psi Mammoliti [01:34]

  • Alarming statistics: 1 in 10 in Spain used sleep sedatives in the last month; nearly 10 million in the US; similar trends in Latin America and Europe.
  • Social pressures to maintain relentless high performance push many toward chemical crutches to manage daily stress.

3. The Truth About Sleeping Pills

• [03:31–07:15]:
  • Matt Walker’s research (author of "Por qué dormimos") is cited: no sleeping pill, past or present, legal or illegal, induces natural sleep.

    “Ningún somnífero, pasado o presente en el mercado, legal o ilegal, ninguno, induce al sueño de manera natural.” — Psi Mammoliti citando a Matt Walker [03:52]

  • Sleeping pills induce sedation, not restorative sleep. They act in the brain like alcohol — as sedatives, not physiological sleep inducers.

    “Nos permiten conciliar el sueño solamente algunos minutitos antes que una pastilla de azúcar sin medicamento.” [05:08]

    • The actual time to fall asleep is only marginally improved compared to a placebo.
  • Noted side effects: daytime drowsiness, memory issues, slower reaction times (dangerous for tasks like driving), and potential for developing dependency.

4. The Cycle of Dependency and "Rebound Insomnia"

• [07:16–08:37]:
  • Chronic use leads to diminished sleep quality, often worse than before ("insomnio rebote") and escalating dependence on higher doses.

    “Hace que las personas se vuelvan cada vez más dependientes de dosis cada vez más grandes de somníferos.” [08:09]

  • Peer-reviewed research: No significant difference in real sleep quality between those taking medication and those taking placebo (after monitoring 4,500 people worldwide).

5. Are Sleep Medications Ever Justified?

• [08:38–09:32]:
  • Mammoliti clarifies she’s not against medication per se; sometimes it’s necessary. But points out that for insomnia relief, “su efectividad está demostrada que es súper escasa y que sus efectos secundarios son gigantes.” [09:03]

6. Cognitive-Behavioral Therapy for Insomnia (CBT-I): The Gold Standard

• [09:33–12:00]:
  • "La terapia más eficaz para tratar el insomnio es la terapia cognitivo conductual para el insomnio (TCCI)."
  • CBT-I targets bad sleep habits and anxiety at the root; evidence shows markedly better results than medications, especially for long-term relief.

    “La terapia aborda las causas raíces del insomnio en lugar de solamente estar aliviando, tapando los síntomas.” [11:36]

  • In 2016, the American College of Physicians recommended CBT-I as first-line treatment for chronic insomnia, not sleeping pills.

    “La terapia cognitivo conductual para el insomnio se tiene que utilizar como tratamiento de primera línea para todas las personas con insomnio crónico y no los somníferos.” [11:19]

  • Despite this, many still try medications first and turn to therapy later — often after frustration with pills.

7. Practical Alternative: Sleep Hygiene

• [12:01–13:26]:
  • Mammoliti briefly introduces “buenas prácticas de higiene del sueño” as valuable for everyone, not just insomniacs.
    • Taking steps to optimize your environment and routines can greatly help in getting restorative sleep.

8. Key Takeaways and Final Reflections

• [13:27–end]:
  • Summary points:
    1. Pills produce sedation, not true sleep.
    2. High risk of dependency and rebound insomnia.
    3. Many more effective and healthier alternatives exist for improving sleep.

    “Dormir mejor no empieza con una receta médica, empieza cuando decidís que tu descanso merece un poquito más que un parche.” [13:49]

  • Empathetic encouragement to seek information and explore non-pharmacological options.
  • Open invitation to listeners to share their own struggles or tips regarding sleep.

Notable Quotes & Memorable Moments

• On the insidious nature of modern stress:

  “Vivimos en una sociedad muy competitiva, muy estresante, donde tenemos que sostener rutinas que nos exigen mantenernos al límite del rendimiento todo el tiempo. Y claro, además eso no es todo. Lo tenemos que dar todo sin sentir angustia o sin desistir.” [02:16]

• On the false promise of sleeping pills:

  “Las pastillas para dormir de ultimísima generación nos permiten conciliar el sueño solamente algunos minutitos antes que una pastilla de azúcar sin medicamento.” [05:08]
  “No hubo ninguna diferencia en la calidad del sueño de quienes tomaban pastillas con quienes tomabas pastillas placebo...” [07:56]

• On the hope of real change:

  “Dormir mejor no empieza con una receta médica, empieza cuando decidís que tu descanso merece un poquito más que un parche.” [13:49]

Timestamps for Important Segments

• Listener Testimonial – Sleeping Pills Struggles: 00:00–01:28
• The Modern Epidemic of Sleep Disorders: 01:28–03:30
• Myths and Realities of Sleeping Pills: 03:31–07:15
• Dependency and Rebound Insomnia: 07:16–08:37
• On Medication and Limitations: 08:38–09:32
• CBT-I as the Primary Solution: 09:33–12:00
• Sleep Hygiene Techniques: 12:01–13:26
• Final Takeaways and Listener Call-to-Action: 13:27–end

Summary

Marina Mammoliti’s episode offers an accessible, empathetic, and evidence-based exploration of why sleep is such a struggle for so many; why quick fixes like sleeping pills don’t address the root causes and can even make things worse; and how real, lasting solutions require facing emotional and behavioral patterns through proven therapies like CBT-I and better sleep hygiene practices. She leaves listeners with actionable hope and a strong invitation to challenge quick fixes in favor of real well-being.