Sound Sleep Guru

The Sleep Blog

Dim Light Melatonin Onset 

Dim Light Melatonin Onset 

Dim light melatonin onset (DLMO) is a useful marker for assessing the circadian pacemaker. It is also used to assess circadian rhythm disorders.   One of the main reasons why DLMO is important is that it can determine when to expose or shield from light to delay...

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Surfing to Sleep

Surfing to Sleep

I like to explain falling asleep like catching a wave 🏄🏻‍♀️. To catch a wave, you have to paddle out, pay attention to the timing of the sets, get in the line up, build some momentum and then drop. And if all goes as planned, magic 💫    When we talk about sleep...

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Sleep Medicine in the time of COVID-19⁣⁣

Sleep Medicine in the time of COVID-19⁣⁣

One of my areas of expertise within sleep medicine is behavioral sleep medicine. Most of the behavioral sleep medicine experts in the U.S. are psychologists. I am one of a few in Washington State with an M.D. ⁣⁣background. ⁣⁣Practicing behavioral sleep medicine was...

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On Happiness Part 3

On Happiness Part 3

⁣Intimate and romantic relationships bring happiness and positive emotions to our lives for some time but then are susceptible to hedonic adaptation.⁣ What are the best ways to combat hedonic adaptation in marriage/partnerships? ⁣One exercise for countering hedonic...

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😊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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