Episode Overview:

This week, Lindsay sits down with Dr. Yishan Xu, founder of Mind & Body Garden Psychology, an adjunct clinical faculty member at Stanford University School of Medicine, and a board-certified Behavioral Sleep Medicine specialist (DBSM). Together, they dismantle the myth of the “perfect” sleep routine - especially in high-achieving, hustle-conditioned cultures.

They explore why chronic sleep deprivation is so common (and even celebrated) in our community, plus the real short- and long-term costs it carries - from cognition and work performance to mood, empathy, and relationships.

Dr. Yishan breaks down the difference between sleep deprivation vs. insomnia, explains how different sleep stages support memory, emotional stability, and creativity, and shares simple, evidence-based shifts you can start today.

Most importantly, this conversation is a permission slip: your sleep isn’t broken, and you don’t need a one-size-fits-all routine. The goal is learning what your body needs and building a sustainable rhythm that supports the life you’re trying to create.

What you’ll learn in this episode

• 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.
• How to honor your body’s natural rhythm (instead of forcing early mornings or rigid routines) without betraying your values, family, or ambition.

About Dr. Yishan Xu:

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 & BodyGarden Psychology, one of California’s largest multilingualmental health clinics, with over 20 clinicians and satellite offices in New York City.

Dr. Yishan is a Board-Certified Behavioral Sleep Medicine Specialist (D-BSM) with specialties in sleep disorders (including insomnia and circadian rhythm disorders). She integrates evidence-based therapies - including CBT, CBT-I, ACT, DBT, and mindfulness-based approaches - with a holistic, lifestyle-medicine perspective.

Fluent in Mandarin and English, Dr. Yishan brings a culturally attuned approach to helping clients navigate stress, life transitions, relationships, and lasting personal change.

Connect with Dr. Yishan:

Website: https://www.mindbodygarden.com/

Instagram and TikTok: @dr.yishan

Deep Into Sleep Podcast: https://www.deepintosleep.co/

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Music Credit: DayNigthMorning fromPixabay invitation-no-copyright-music-388387