Today I wanted to provide a brief overview of the treatment options for snoring and obstructive sleep apnea (OSA). A lot of people ask me if CPAP aka the Darth Vader mask is the only treatment option for OSA. The answer is “no” there are many different treatment...

‍We’ve all been hearing about putting electronics away at night and wearing blue light glasses. However, the underlying problem runs deeper, it starts with a dearth of light exposure during the day, in particular at our wake time and misaligned with our modern...

Hi guys! Today I want to talk to you about mind racing. Racing thoughts are a real bugger when it comes to sleep so let's take a closer look at what they are and what we can do about them. Racing thoughts tend to occur when we are sitting alone with our thoughts, in...

Hey guys today I wanted to discuss immediate release (IR) and prolonged release melatonin (PRM) and some of the factors I consider when choosing these formulations. The most important factor I consider when determining if melatonin has a role in each case is figuring...

One of the useful clinical applications of exogenous (supplemental) melatonin is administering it before typical dim light melatonin onset (DLMO) to shift the bedtime earlier. Advancing = shifting earlier. This concept comes in handy in several clinical scenarios:...

‍If keeping your little one in bed is a challenge, check out these posts (linked in my stories) I wrote describing three strategies for training to stay in bed and fall asleep. The Sleep Fairy Reward Chart Bedtime Fading ‍I have one additional strategy that is a...

Last week I attended a fascinating conference on napping. After that, I had to dig in more and decided to dedicate a few posts this week to napping. Naps are an under-utilized tactic to enhance performance and facilitate learning, optimal performance, and mood. First,...

We humans love predictions. Think about the weather for example, knowing whether it’s going to be sunny, rainy, or snowy is super helpful to planning and navigating the days activities, even in this day and age with our tools. Circadian rhythms likely evolved, at...

‍It might not seem obvious, but knowing your values and priorities is extremely important for getting a good night of sleep. With so many variables vying for our attention, we have to examine how we spend each moment and prioritize so that we have ample time for...

This book has a great title because it aptly describes the conditioned arousal so characteristic of chronic insomnia. And it turns out, cognitive behavioral therapy for insomnia (CBT-I) is applicable for kids too! This book is geared towards older children, listing...

The sleep fairy is a cousin of the tooth fairy. She visits 3-5 year olds who are having trouble staying in bed at night. Parents tell their child the sleep fairy checks on them during the night and if they are in their beds, will leave them a small gift under their...