Sound Sleep Guru

The Sleep Blog

😊On Happiness Part 2….⁣

😊On Happiness Part 2….⁣

Working hard to achieve is enjoyable. But how do we combat the sensation that we’re in a hamster wheel or on a treadmill with no end point? I learned from my course with Dr. Santos we can practice measures to counter hedonic adaptation. ⁣ Over the next few weeks I’ll...

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On Happiness Part 1:

On Happiness Part 1:

A few years ago when I was focusing a lot of my time outside of work on climbing mountains, I thought a lot about a concept called hedonic adaptation.⁣  At the time, I wasn’t familiar with the term, but through my adventures and travels I became aware of the idea that...

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Black Out Shades:

For the past few years my husband and I have had an ongoing debate about whether our bedroom is dark enough. We live on Puget Sound and there is a lot of light pollution from aircraft, boats, and the moon’s reflection on the water. Til recently we had blinds but not...

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Sleep and Dreams⁣

Sleep and Dreams⁣

Dr. William Dement passed away last year. He was one of the pioneers in the field of sleep medicine. He founded the first sleep clinic in the United States @stanford which is where I trained.⁣ ⁣ Early in his career at the University of Chicago he studied dreams and...

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Sleep Quality versus Sleep Quantity:

Sleep Quality versus Sleep Quantity:

When I’m developing customized sleep plans for my patients a lot of the times people are solely focused on the end result of getting eight hours of sleep per night.  The evidence-based solutions I utilize are a series of small steps which are implemented over time and...

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A Mindful Moment for Insomnia:

A Mindful Moment for Insomnia:

Mindfulness can be an extremely powerful tool for treating insomnia. ⁣In my last post I talked about reducing sympathetic activation (flight or fight). In this post I’ll focus on facilitating parasympathetic activity (rest and digest). ⁣Mindfulness can sound...

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A Rare Sleep Disorder:

A Rare Sleep Disorder:

Today I thought it would be engaging to share a rare sleep disorder, but one I’ve seen and diagnosed.  Exploding Head Syndrome⁣ Presents as a sudden loud noise, snap, or explosion usually at sleep onset or upon awakening. ⁣ Can occur as an isolated incident or in a...

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Sleep Apnea Screening Tools⁣

Sleep Apnea Screening Tools⁣

Is it possible to know if I have obstructive sleep apnea without seeing a sleep specialist? Two common screening tools used for obstructive sleep apnea are the Berlin questionnaire and the STOP-BANG which are validated for obstructive sleep apnea.  ⁣ For a non-sleep...

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What is CPAP?

What is CPAP?

CPAP is an acronym for continuous positive airway pressure. ⁣ Gentle air pressure is applied to the upper airway by way of a mask to prevent the throat from collapsing during sleep in ppl with obstructive sleep apnea.⁣  CPAP is extremely effective, safe, and (most of...

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Deep Sleep Part 2:

Deep Sleep Part 2:

A very common questions I get asked is how can I get more deep sleep?  The brain generates deep sleep through a pathway involving the neurotransmitter adenosine. ⁣There are several ways to increase adenosine ⁣The longer we are awake the more adenosine (sleep debt) we...

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What is deep sleep?⁣⁣

What is deep sleep?⁣⁣

I doubt there are many people who would decline an opportunity to have more deep sleep. Deep sleep is synonymous with restoration but what is it?⁣⁣⁣  In the sleep lab, we identify deep sleep by an electrical pattern generated by the brain which is characterized by...

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An Introduction to CPAP⁣⁣

An Introduction to CPAP⁣⁣

The most commons concerns I hear about CPAP are things like:⁣⁣ What does it look like?⁣⁣ How big is it?⁣⁣ Will I be able to sleep on my side?⁣⁣ Will I be able to roll over?⁣⁣ Is there a mask that works better than others?⁣⁣ In this Instagram video series I’ll show you...

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