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# Sound Sleep Guru

Become a Great Sleeper

## Sitemaps

- [XML Sitemap](https://soundsleepguru.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Posts

- [How Cooling Bamboo Sheets Can Support Better Sleep](https://soundsleepguru.com/how-cooling-bamboo-sheets-can-support-better-sleep/) - Over the past few months, it has become painfully obvious that I am in the throes of perimenopause. I kept lowering my thermostat — first from 68°F to 65°F — and yet I was still waking up in the early morning feeling like I was overheating. Because I wasn’t actually sweating, it didn’t immediately occur
- [The Importance of Being Cool for Sleep](https://soundsleepguru.com/the-importance-of-being-cool-for-sleep/) - Now that we spend most of our lives in climate-controlled spaces—air-conditioned in the summer, heated in the winter—it is easy to lose sight of the environmental conditions the human body was built to expect. For most of human history, wakefulness was linked to daylight and warmth, while sleep unfolded in darkness and cooler air. Our
- [Sleep Quality versus Sleep Quantity:](https://soundsleepguru.com/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 then finely tuned in a stepwise fashion. Progress
- [Sleep and Dreams⁣](https://soundsleepguru.com/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 helped to characterize REM sleep and
- [Black Out Shades:](https://soundsleepguru.com/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 black out shades on
- [On Happiness Part 1:](https://soundsleepguru.com/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 as I gained more
- [😊On Happiness Part 2....⁣](https://soundsleepguru.com/😊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 be posting about practices that
- [On Happiness Part 3](https://soundsleepguru.com/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 adaptation in relationships is called mental subtraction and involves having each person imagine how their lives would
- [Sleep Medicine in the time of COVID-19⁣⁣](https://soundsleepguru.com/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 not something I set out to do. During my fellowship I found
- [Surfing to Sleep](https://soundsleepguru.com/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 training babies
- [Dim Light Melatonin Onset ](https://soundsleepguru.com/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 (shift later) or advance (shift earlier) the circadian rhythm. A
- [Dolphins and Sleep⁣](https://soundsleepguru.com/dolphins-and-sleep⁣/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]Sleep in dolphins is fascinating in that they have evolved to sleep with one cerebral hemisphere at a time. While asleep, the contralateral eye closes and the opposite hemisphere and eye, still partially awake
- [Product Review - The Oura Ring ](https://soundsleepguru.com/product-review-the-oura-ring/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]A few years back my husband and I wore Fitbit devices but after a short time I stopped wearing mine because I didn’t like sleeping in it. My husband was into his device but
- [Swaddles and Sleep Sacks ](https://soundsleepguru.com/swaddles-and-sleep-sacks/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]As a newer mother, lately I’ve been thinking a lot about sleep in babies! I thought I’d take off my doctor hat and put on my mom hat and share some of my experiences! When we brought our daughter home from the hospital we thought we’d mastered
- [Sleep Training - Part 1 ](https://soundsleepguru.com/sleep-training-part-1/) - [et_pb_section admin_label=”section”] [et_pb_row admin_label=”row”] [et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]👩🏻‍⚕️When I was in fellowship @stanfordsleepmedicine I worked with some of the world’s foremost experts in pediatric sleep medicine. I’ve also spent time co-staffing a pediatric sleep clinic at Rainbow Babies and Children’s Hospital with Dr. Carol Rosen. The most important thing I took away from my work in
- [Sleep Training - Part 2 ](https://soundsleepguru.com/sleep-training-part-2/) - When I became a new mom people told me lots about their children. It’s a scientifically proven fact that most parents will “remember” that their children reached milestones sooner than they actually did. Please remember that when you’re tempted to compare. I exclusively breastfed (EBF) my daughter for the first six months of her life.
- [Sleep Training - Part 3 - Final Thoughts ](https://soundsleepguru.com/sleep-training-part-3-final-thoughts/) - In writing this series I realized I have lots of thoughts about sleep training, more than I can share in a few posts. So I’ve decided to finish with some quick tips. 1️⃣Sleep training is cultural, not everyone does it. 2️⃣Successful sleep training is contingent upon aligning it with appropriate developmental milestones.
- [What does learning to juggle have to do with learning to sleep better?](https://soundsleepguru.com/what-does-learning-to-juggle-have-to-do-with-learning-to-sleep-better/) - When I’m developing customized sleep plans for my patients a lot of times people are focused on an end result of sleeping eight hours per night. The evidence based solutions I utilize are a series of small steps which are implemented over time and then finely tuned in a stepwise fashion. Progress is
- [Sleep and Temperature](https://soundsleepguru.com/sleep-and-temperature/) - Finding the perfect temperature for sleep has become an area of interest and research and for good reasons! As much as we focus on blue light and bright light, our sleep-wake cycle is also intimately tied to temperature. In fact, one of the leading theories for why we sleep has been for temperature regulation. There
- [Saffron and Sleep](https://soundsleepguru.com/saffron-and-sleep/) - Two recent studies have shown evidence that saffron extract is beneficial for sleep. Let’s take a closer look at these two studies. Study 1 - Lopresti et al J Clin Sleep Med 2020 63 healthy adults ages 18-70 with self reported sleep problems were recruited and randomized to receive saffron extract (affron 14 mg twice
- [Differential diagnosis of insomnia](https://soundsleepguru.com/differential-diagnosis-of-insomnia/) - In the medical setting, we separate insomnia into two categories, acute and chronic. Acute insomnia is something that is very recent and might be related to a stressful event like an illness or a divorce. In this scenario, the person might try over-the-counter medications or go see their primary care doctor but eventually, the insomnia
- [Snoring and Sleep Apnea Treatment](https://soundsleepguru.com/snoring-and-sleep-apnea-treatment/) - 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 options. Let's take a look at some
- [Sleep Tip Sunday](https://soundsleepguru.com/sleep-tip-sunday/) - ‍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 “daytime.” In the Pacific Northwest we also have the feature of seasonality
- [Mind Racing](https://soundsleepguru.com/mind-racing/) - 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 neuroscience
- [‍Exogenous Melatonin Use](https://soundsleepguru.com/exogenous-melatonin-use/) - 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 out what the root cause of the sleep disturbance is. For
- [Advancing Sleep Phase w/Melatonin ](https://soundsleepguru.com/advancing-sleep-phase-w-melatonin/) - 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: Delayed sleep-wake phase disorder in teens or adults Eastward travel Daylight saving time Social Jet Lag Chronic
- [‍4 Strategies For Training Your Child to Stay in Bed and Fall Asleep](https://soundsleepguru.com/4-strategies-for-training-your-child-to-stay-in-bed-and-fall-asleep/) - ‍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 favorite called the “bedtime pass.” The bedtime pass
- [All About Naps ](https://soundsleepguru.com/all-about-naps/) - 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, let’s set the record straight that insomnia and sleep deprivation are
- [Light and Darkness for Sleep ](https://soundsleepguru.com/light-and-darkness-for-sleep/) - 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 least in part because they help us make predictions. It’s a
- [Sleep Tip Thursday](https://soundsleepguru.com/sleep-tip-thursday/) - ‍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 sleep. Every day I make a checklist of
- [What To Do When You Dread Your Bed](https://soundsleepguru.com/what-to-do-when-you-dread-your-bed/) - 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 ages 6-12 as the target audience but I think it’s going to be most
- [The Sleep Fairy ](https://soundsleepguru.com/the-sleep-fairy/) - 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 pillows. The sleep
- [The Napuccino](https://soundsleepguru.com/the-napuccino/) - Wrapping up this three post series on napping with a discussion of the nappuccino. The first time I heard the portmanteau “nappuccino” was not from a sleep expert but from an entrepreneur @danielpink. BTW check out his @MasterClass it is awesome. The idea behind the nappuccino is to ingest a dose of caffeine right before
- [The Perfect Nap](https://soundsleepguru.com/the-perfect-nap/) - ‍Naps are one of the most effective tools for enhancing performance when we’re short on sleep. However, the best strategy varies, for example if you’re talking about total sleep deprivation versus sleep restriction. ‍Let’s look at a study after a night of five hours of sleep (this seems pretty applicable to real life whether it’s
- [How to Deal with Nighttime Fears](https://soundsleepguru.com/how-to-deal-with-nighttime-fears/) - One of the most common sleep issues that arises in this age group is nighttime fears. This age is unique because children are developed enough to express fears but are not yet able to distinguish between fantasy and reality. Dr. Avi Sadeh, a pediatric sleep researcher-developed “The Huggy Puppy Intervention” as a strategy to help
- [Sleep Banking and Performance  ](https://soundsleepguru.com/sleep-banking-and-performance/) - Sleep deprivation has been shown to adversely impact reaction time, accuracy, strength, vigor, endurance as well as cognitive skills such as judgement and decision making. Research has also shown athletes are particularly susceptible to sleep deprivation because of their training schedules, travel, and jet lag. This is true regardless of the sport and whether it
- [My Thoughts On Sleep Training](https://soundsleepguru.com/my-thoughts-on-sleep-training/) - ‍Sleep training is, by far, the most common query I receive on DMs. It dominates the thoughts of many parents or really anyone with a child in their lives. In this week’s issue of @newyorkermagSam Knight discusses the topic (link in bio) and describes their experience working with Brenda Hart, a London based sleep coach
- [eXcite OSA:  An Exciting New Treatment for Snoring & Sleep Apnea.](https://soundsleepguru.com/excite-osa-an-exciting-new-treatment-for-snoring-sleep-apnea/) - While myofunctional therapy and playing the didgeridoo are known to improve snoring and mild obstructive sleep apnea, these options are not always practical or easily accessible to the millions of Americans with snoring and mild OSA. Enter the new kid on the block @eXciteOSAwhich was FDA approved in February 2021. How does it work? @exciteOSA
- [Shift Work Sleep Disorder](https://soundsleepguru.com/shift-work-sleep-disorder/) - A few years ago I was attending a conference and the lecturer (a sleep doctor) presented a case of shift work sleep wake disorder in one of the night technicians who worked in her sleep lab. During the presentation she joked that the best solution was for the technician to quit their job. At the
- [Bedtime Fading and Sleep Training](https://soundsleepguru.com/bedtime-fading-and-sleep-training/) - One of the most common pitfalls I find myself falling into is letting my daughter’s bedtime shift later and later. It’s partly because of my own tendency as a night owl to drift later but also partly due to the dramatic changes in the light dark cycle that occur in the northwest as we approach
- [Does Night Shift Mode Work?](https://soundsleepguru.com/does-night-shift-mode-work/) - Night Shift mode is a built-in software on iOS and macOS which shifts the color temperature of the display towards the yellowish part of the color spectrum. It claims to filter blue wavelengths from the display but does it actually work? An article in press set to be published in Sleep Health (Duraccio et al
- [Sleep and Equity](https://soundsleepguru.com/sleep-and-equity/) - We know that poor sleep disproportionately affects gender minorities and there is a deficiency in research on sleep in gender minority populations but in particular in transgender and non-binary populations. If you were to conduct a literature search on pubmed today with sleep and transgender you will only get 39 results, with some of them
- [Sleep and Furry Friends](https://soundsleepguru.com/sleep-and-furry-friends/) - I came across a very interesting journal article published in Nature about pets and sleep. I wanted to share the results because I think this is a very important topic that affects many of us!! The title of the study is “Association between pet ownership and sleep in the Swedish CAardiopulmonary bioImage study.” SCAPIS The
- [Sharing A Patient Review](https://soundsleepguru.com/sharing-a-patient-review-2/) - My husband and I first met Dr. Broderick in June 2013. She was highly recommended by one of my physicians because of our snoring and poor sleep patterns. It only took minutes during our first appointment to find out why she was so favorably endorsed. She is caring and extremely knowledgeable. What set Dr. Broderick
- [Sleep Medicine Case Files](https://soundsleepguru.com/sleep-medicine-case-files-2/) - A 16 year old adolescent girl (let’s call her Jane) came to see me with her mother. The primary concern was daytime sleepiness. Jane was falling asleep in class and sleeping all day on the weekends. Jane’s mother was concerned she might have narcolepsy. Jane was otherwise healthy and had no abnormal physical exam findings.
- [Sleep Medicine Case Files](https://soundsleepguru.com/sleep-medicine-case-files/) - A thin 28-year-old man came to see me after he suddenly woke up one night gasping for air. From that point on he had not been able to sleep more than one hour stretches at a time. He was miserable, exhausted, and hopeless. A few weeks after that event he had sudden onset of left
- [Sleep and Time Keeping](https://soundsleepguru.com/sleep-and-time-keeping/) - Let’s imagine you’re an astronaut and you’re returning to the Earth from a #yearinspace like @stationcdrkelly. You arrive not knowing the date or time. If you didn’t have access to a watch or calendar how would you figure it out? First you might notice the temperature or the aroma in the air and sense it
- [What Are Sleepcasts?](https://soundsleepguru.com/what-are-sleepcasts/) - Back when I was growing up I remember counting sheep being a frequent popular culture tip to help people with insomnia fall asleep. It seems like that tip has gone away and been replaced by more sophisticated options like meditation. One of my patients recently told me about a device they tried called dodow which
- [What Is Actigraphy?](https://soundsleepguru.com/what-is-actigraphy/) - One of the most valuable diagnostic tests in a sleep doctor’s arsenal is actigraphy. I tell my patients to me it’s like an MRI of your sleep-wake cycle. I say that because it takes data and converts it into a visual representation and data tables that hold an invaluable insights to treating insomnia, hypersomnia, and/or
- [Sharing a Patient Review](https://soundsleepguru.com/sharing-a-patient-review/) - Dr. Broderick saw me when I had just turned 65 and my Medicare “intake interview” identified my life-long sleep issues as a problem to be investigated medically. I had never considered my sleep problem to be a health issue — I assumed it was just my “nature” and my “bad luck”. I had studied and
- [Couples and Sleep](https://soundsleepguru.com/couples-and-sleep/) - At least 50% of people who come to see me were urged by a family member or partner. It may be because of snoring, noises, movement, being on different schedules or sometimes even more serious concerns such as one partner injuring or harming the other during sleep. A lot of couples wonder how to resolve
- [Why I Chose Sleep Medicine As A Career](https://soundsleepguru.com/why-i-chose-sleep-medicine-as-a-career/) - When people ask me how I became interested in sleep it’s impossible not to think my childhood experiences played a critical role. One night, when I was around 11-12 years old my older brother had what I now recognize as a sleepwalking event. He jumped out of bed, climbed up a dresser, punched out his
- [Let’s Talk About Snoring](https://soundsleepguru.com/lets-talk-about-snoring/) - There are so many topics I want to post about on sleep sometimes it’s difficult to choose just one. Today I want to talk about something extremely common - snoring. Snoring is so ubiquitous that oftentimes people never mention it to their doctor, feel concerned about it, or consider it detrimental to their health. I
- [How To Choose a Physician](https://soundsleepguru.com/how-to-choose-a-physician/) - Choosing a physician can be a very daunting task, trust me I know! I’d like to offer some advice as an insider and I’ll dispel some myths while I am it! A few years ago I was seeing a patient who had obstructive sleep apnea (OSA) who wanted a referral to a sleep apnea surgeon
- [Refining My Webside Manner](https://soundsleepguru.com/refining-my-webside-manner/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.15″ global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row admin_label=”row” _builder_version=”4.15″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.15″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||” theme_builder_area=”post_content”][et_pb_text admin_label=”Text” _builder_version=”4.15.1″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” hover_enabled=”0″ global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″]In the age of COVID-19 I’ve become interested in optimizing my “webside manner,” the younger cousin of bedside manner. It’s definitely a thing I’m working on now that
- [Book Recommendations on Sleep](https://soundsleepguru.com/book-recommendations-on-sleep/) - I get asked all of the time for a book recommendation on sleep and for years I’ve had a hard time finding one I genuinely enjoyed reading and felt offered practical advice. There are some really great options geared towards insomnia. The wildly successful “Why We Sleep” by Matthew Walker is a little too esoteric
- [What is CPAP?](https://soundsleepguru.com/about-cpap/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.15″ global_colors_info=”{}”][et_pb_row admin_label=”row” _builder_version=”4.15″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.15″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”4.15″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”]CPAP is an acronym for continuous positive airway pressure which is the gold standard treatment for obstructive sleep apnea. CPAP gets a bad rap IMHO. There aren’t many medical treatments with such a favorable
- [A Mindful Moment for Insomnia:](https://soundsleepguru.com/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 complicated and fancy but at its core it is very simple, it is about observation and inquiry.
- [A Rare Sleep Disorder:](https://soundsleepguru.com/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 cluster. ⁣ Completely benign in nature but
- [Sleep Apnea Screening Tools⁣](https://soundsleepguru.com/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 specialist it may be helpful to have a quick screening tool to
- [What is CPAP?](https://soundsleepguru.com/what-is-cpap-2/) - 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 the time) covered by insurance.⁣ A lot of ppl
- [What is REM Sleep?](https://soundsleepguru.com/what-is-rem-sleep/) - Our brains generate four stages of sleep, two lighter stages and two deeper stages.⁣ REM Sleep is one of the two deep stages of sleep.⁣ Brain waves during REM sleep are similar to wakefulness showing the brain is very active.⁣ REM Sleep is distinguished from all the other stages including wakefulness by its characteristic rapid
- [An Introduction to CPAP⁣⁣](https://soundsleepguru.com/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 on of
- [What is deep sleep?⁣⁣](https://soundsleepguru.com/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 high amplitude slow waves. We measure those waves using
- [Deep Sleep Part 2:](https://soundsleepguru.com/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 build up. That is one of the reasons why spending
- [Daylight Saving Time](https://soundsleepguru.com/daylight-saving-time/) - Daylight saving time is coming to an end tomorrow night. Did you know it dates all the way back to Benjamin Franklin who proposed it as a way to conserve energy? However it was not until WWI that it was actually implemented and used for that purpose. It was then abandoned and re-instated during
- [Do I Have Any Sleep Disorders?](https://soundsleepguru.com/do-i-have-any-sleep-disorders/) - I always tell people if you give me an hour of your time to talk to you about sleep, I’ll diagnose you with a sleep disorder. That’s not necessarily a bad thing, to me it means I can help you sleep better. And it’s a reflection of the current state of affairs in our 24-7
- [Sleeping “in season “ - Winter](https://soundsleepguru.com/sleeping-in-season -winter/) - A popular and sensible trend in the food industry is eating in season. Eating locally what’s available because it’s natural and grown in an organic manner not engineered or mass produced. When I worked in Anchorage I thought about this a lot and how a similar concept pertains to our sleep wake cycles. In
- [⁣Sleep Divorce - Pet Edition](https://soundsleepguru.com/⁣sleep-divorce-pet-edition/) - Dear Cosmo. We had a good run. We spooned and we snuggled. There were so many mornings we slept-in together. You even purred on my baby bump when I was pregnant with T.S. which was so soothing. I will always treasure those times but the honeymoon is over. It is time for a change. You
- [A few thoughts about insomnia](https://soundsleepguru.com/a-few-thoughts-about-insomnia/) - Insomnia is one of my areas of expertise within sleep medicine. It is challenging to post a short blurb or have a quick chat with someone about insomnia that is going to make a big difference because insomnia is a complex and multi-faceted problem that can’t be addressed in a five minute exchange.⁣⁣ In every
- [What is social jet lag?⁣](https://soundsleepguru.com/what-is-social-jet-lag⁣/) - ✈️ Social jet lag is a term used to describe a pattern of sleep-wake characterized by a delayed schedule on weekends, usually by several hours. In other words, staying up later and sleeping in later on the weekends when compared to the weekdays. ⁣Social jet lag simulates westward travel and results in circadian misalignment. That
- [Do I have a  favorite gadget for sleep?](https://soundsleepguru.com/do-i-have-a-favorite-gadget-for-sleep/) - A lot of people ask if I recommend a mattress, pillow, sleep tracker, etc for sleep. ⁣⁣⁣ One of the thoughts that comes to mind is being crammed like a sardine into a tent, at high altitude, pitched on a glacier with an inch of foam for cushion, with climbing partners on both sides (both
- [Nightmares and Pandemic Dreams](https://soundsleepguru.com/nightmares-and-pandemic-dreams/) - I don’t know about you but the stress of the COVID-19 pandemic has definitely been making me have more vivid dreams and even mild anxiety dreams.⁣⁣ Anxiety dreams are also known as nightmares and are usually recurring dreams that contain disturbing mental experiences and result in an awakening. ⁣⁣The emotions involved can be anxiety, fear,
- [Blue Light and Sleep](https://soundsleepguru.com/blue-light-and-sleep/) - A lot of products are emerging on the market for blocking blue light. What is all the hype about blue light? There are a group of cells in the retina responsible for transmitting non-image related information to the brain. ⁣⁣These retinal ganglion cells are most sensitive to blue light at a frequency of 480 nm
- [Everything you need to know about Sleep Hygiene](https://soundsleepguru.com/everything-you-need-to-know-about-sleep-hygiene/) - Sleep Hygiene by itself is not an effective treatment for insomnia! Dr. Nathaniel Kleitman (pioneer in sleep medicine) first described “The Hygiene of Sleep” in Sleep and Wakefulness which was published in 1939. ⁣ Later in 1977, insomnia expert Peter Hauri coined the term “sleep hygiene” as it is currently understood. ⁣ Sleep hygiene is
- [Understanding Insomnia - Part 7 ](https://soundsleepguru.com/understanding-insomnia-part-7 /) - To wrap up this series on chronic insomnia and CBT-I let me share some final thoughts. Like any treatment in medicine, appropriate patient selection is key. Here are some factors I consider: ✅ Motivated for non-pharmacological treatment ✅ Co-existing psychiatric conditions being addressed ✅ Willingness to explore behavioral changes 🚫 Not
- [Sleep and Wearables⁣](https://soundsleepguru.com/sleep-and-wearables⁣/) - One of the most common questions my patients ask is how to interpret the data they obtain from their wearable devices. ⁣ I’ll comment about the Fitbit device since that is one of the most popular devices and because I’ve heard the CEO discuss it. ⁣ The most important thing I want my patients to
- [Understanding Insomnia Part 6 - Stimulus Control Therapy ](https://soundsleepguru.com/understanding-insomnia-part-6-stimulus-control-therapy /) - If you’ve been following along you’ll know that in part 4 I wrote about “conditioned arousal” as a key perpetuating factor in chronic insomnia. One of the strategies for addressing conditioned arousal is called stimulus control therapy (SCT). Rationale for SCT: ✅ Trying harder to sleep is not productive ✅ Sleep
- [Sleep In Women](https://soundsleepguru.com/sleep-in-women/) - ❤️ Sleep in women deserves special attention. There are clear sex and gender-specific differences in sleep between men and women. ⁣ 🧡 Sleep in women varies from men starting in the reproductive years, through pregnancy, mid-life, and menopause. The differences are thought to be largely attributable to hormonal changes.⁣ 💚 These differences in sleep emerge
- [What is CPAP?](https://soundsleepguru.com/what-is-cpap/) - A frequent question that comes up in the sleep clinic is, “what is CPAP?”⁣⁣ ⁣CPAP is an acronym for continuous positive airway pressure.⁣⁣ ⁣⁣CPAP is a device that sits next to the bed, is plugged into the wall, and has a tube that connects to a mask that a user would wear. ⁣⁣ ⁣CPAP takes
- [Understanding Insomnia Part 4 ](https://soundsleepguru.com/understanding-insomnia-part-4 /) - Before we delve into looking at our sleep diaries we should review a very important concept in treating chronic insomnia. One of the key features of chronic insomnia is a concept called “conditioned arousal.” Some clues to conditioned arousal in the history might sound like this: ❗️I’m exhausted but the minute
- [Understanding Insomnia Part 5 ](https://soundsleepguru.com/understanding-insomnia-part-5 /) - Keeping sleep diaries is an essential part of CBT-I. Here is my sleep diary. I’ll discuss some of the key data points. It’s important to note that I don’t have insomnia so my diary won’t be consistent with what would typically be seen in a CBT-I patient. Here are some of the key
- [Understanding Insomnia Part 3⁣](https://soundsleepguru.com/understanding-insomnia-part-3⁣/) - When starting a CBT-I protocol one of the most important questions I have is, “what are your goals?” It’s helpful to outline these goals as specifically as possible. ⁣ ⁣ After our initial visit, my patients will keep sleep diaries for 1-2 weeks and then return to my office to begin the program. ⁣ ⁣
- [Understanding Insomnia Part 2](https://soundsleepguru.com/understanding-insomnia-part-2/) - CBT-I is aimed at the perpetuating factors driving chronic insomnia. There are five components:⁣⁣ ⁣⁣ 1️⃣ Sleep hygiene⁣⁣ 2️⃣ Sleep restriction⁣⁣ 3️⃣ Stimulus control therapy⁣⁣ 4️⃣ Relaxation ⁣⁣ 5️⃣ Cognitive therapy⁣⁣ I like to add a 6th component because it is so important to communicate the “why.” 6️⃣ Sleep education ⁣⁣ ⁣⁣ In the next
- [Understanding Insomnia⁣ Part 1](https://soundsleepguru.com/understanding-insomnia⁣-part-1/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]A lot of folks have asked me to post on insomnia and it’s difficult because there are no quick tricks or tips to curing insomnia. It’s simply too complicated for one post. ⁣ ⁣ To address this need
- [Pandemic Dreams ](https://soundsleepguru.com/pandemic-dreams /) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]A journalist contacted me earlier this year wanting to discuss the increase in nightmares her readers had been describing. It got me thinking I should write another post about nightmares. A lot of folks (including me 🙋🏻‍♀️)
- [Sleep Divorce: A Story About Insomnia](https://soundsleepguru.com/sleep-divorce-a-story-about-insomnia/) - [et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”3.22″][et_pb_row admin_label=”row” _builder_version=”3.25″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” custom_padding__hover=”|||”][et_pb_text admin_label=”Text” _builder_version=”3.27.4″ background_size=”initial” background_position=”top_left” background_repeat=”repeat”]Many years ago I had a patient whom I saw for chronic insomnia. They also had obstructive sleep apnea (OSA) but they were successfully treated with CPAP and I didn’t think it was a contributing factor. I saw

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- [Store](https://soundsleepguru.com/store/) - [et_pb_section fb_built=”1″ fullwidth=”on” _builder_version=”4.18.1″ _module_preset=”default” background_color=”#a1bd7e” background_image=”https://soundsleepguru.com/wp-content/uploads/2022/06/pattern.png” global_colors_info=”{}”][et_pb_fullwidth_header title=”Rest easy. While your skin does the same.” subhead=”Soothe both body and mind by adding the Sleep Ritual Cleanser & Moisturizer to your bedtime ritual. ” header_scroll_down=”on” scroll_down_icon_color=”#FFFFFF” scroll_down_icon_size=”36px” button_one_text=”order now” button_one_url=”#buy” header_image_url=”https://soundsleepguru.com/wp-content/uploads/2022/11/range-1.png” _builder_version=”4.18.1″ _module_preset=”default” title_font=”|600|||||||” title_font_size=”46px” subhead_font_size=”24px” background_color=”rgba(126,190,197,0)” custom_padding=”4vw||5vw||false|false” global_colors_info=”{}”][/et_pb_fullwidth_header][/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.17.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.17.4″ _module_preset=”default”
- [Terms & Conditions](https://soundsleepguru.com/terms-conditions/) - [et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]Last updated September 15, 2022 1. AGREEMENT TO TERMS These Terms of Use constitute a legally binding agreement made between you, whether personally or on behalf of an entity (“you”) and Sound Sleep Guru PLLC, doing business as Sound Sleep Guru (“Sound
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- [Returns Policy - Shop](https://soundsleepguru.com/returns-policy-shop/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.18.0″ _module_preset=”default”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.18.0″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_post_title _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” meta=”off” featured_image=”off” text_orientation=”center” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_post_title][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” hover_enabled=”0″ sticky_enabled=”0″]Sound Sleep Guru hopes that you love your order. However, if you are not completely satisfied, please contact the returns department at orders@soundsleepguru.com to arrange a return. We are happy to
- [Privacy Policy - Shop](https://soundsleepguru.com/privacy-policy-shop/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.18.0″ _module_preset=”default”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.18.0″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_post_title _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” meta=”off” featured_image=”off” text_orientation=”center” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_post_title][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” hover_enabled=”0″ sticky_enabled=”0″]Sound Sleep Guru (“we” or “us”) recognizes that the users and customers (“you”) of this Web site, (this “Web Site”), care how information about them is used and shared. We have created
- [Terms and Conditions - Shop](https://soundsleepguru.com/terms-and-conditions-shop/) - [et_pb_section fb_built=”1″ theme_builder_area=”post_content” _builder_version=”4.18.0″ _module_preset=”default”][et_pb_row _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content”][et_pb_column _builder_version=”4.18.0″ _module_preset=”default” type=”4_4″ theme_builder_area=”post_content”][et_pb_post_title _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” meta=”off” featured_image=”off” text_orientation=”center” hover_enabled=”0″ sticky_enabled=”0″][/et_pb_post_title][et_pb_text _builder_version=”4.18.0″ _module_preset=”default” theme_builder_area=”post_content” hover_enabled=”0″ sticky_enabled=”0″]September 13, 2022 OVERVIEW This website is operated by Sound Sleep Guru, PLLC. Throughout the site, the terms “we”, “us” and “our” refer to Sound Sleep, PLLC. Sound Sleep Guru, Inc.
- [Resources](https://soundsleepguru.com/resources/) - [et_pb_section fb_built=”1″ custom_padding_last_edited=”on|phone” admin_label=”Links” _builder_version=”4.16″ _module_preset=”default” background_color=”#f7f7f7″ custom_padding=”5vw||5vw||true|false” custom_padding_tablet=”5vw||5vw||true|false” custom_padding_phone=”” global_colors_info=”{}”][et_pb_row use_custom_gutter=”on” gutter_width=”2″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_font_size=”48px” header_2_line_height=”1.3em” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}”]Resources[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ use_custom_gutter=”on” gutter_width=”2″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.16″ _module_preset=”default” border_color_left=”#f1babf” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”]Crisis Help: 24-7 National Suicide Hotline – 1-800-273-TALK (8255) Washington State
- [About](https://soundsleepguru.com/about/) - [et_pb_section fb_built=”1″ _builder_version=”4.8.1″ _module_preset=”default” custom_padding=”||0px|||” global_colors_info=”{}”][et_pb_row _builder_version=”4.8.1″ _module_preset=”default” custom_padding=”||34px|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.8.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.8.1″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_font_size=”48px” header_2_line_height=”1.3em” custom_margin=”-5px|||||” custom_padding=”0px|||||” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” global_colors_info=”{}”]My Mission[/et_pb_text][et_pb_text _builder_version=”4.8.1″ _module_preset=”default” text_font=”ABeeZee||||||||” text_text_color=”#000000″ locked=”off” global_colors_info=”{}”]There are many myths and misconceptions around sleep disorders and conventional medicine is quick to prescribe medications. My mission is to debunk the myths
- [Blog](https://soundsleepguru.com/blog/) - [et_pb_section fb_built=”1″ admin_label=”Blog” _builder_version=”4.8.2″ _module_preset=”default” background_enable_image=”off” hover_enabled=”0″ locked=”off” background_color=”#f4f7fa” sticky_enabled=”0″][et_pb_row _builder_version=”4.6.0″ _module_preset=”default”][et_pb_column type=”4_4″ _builder_version=”4.6.0″ _module_preset=”default”][et_pb_text _builder_version=”4.8.0″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_text_align=”center” header_2_font_size=”48px” header_2_line_height=”1.3em” animation_style=”slide” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” header_2_2_font_size_tablet=”34px” header_3_2_font_size_tablet=”34px” header_4_2_font_size_tablet=”34px” header_5_2_font_size_tablet=”34px” header_6_2_font_size_tablet=”34px” header_2_2_font_size_phone=”22px” header_3_2_font_size_phone=”22px” header_4_2_font_size_phone=”22px” header_5_2_font_size_phone=”22px” header_6_2_font_size_phone=”22px” header_2_2_font_size_last_edited=”on|phone” header_3_2_font_size_last_edited=”on|phone” header_4_2_font_size_last_edited=”on|phone” header_5_2_font_size_last_edited=”on|phone” header_6_2_font_size_last_edited=”on|phone”]The Sleep Blog[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.8.0″ _module_preset=”default” animation_style=”slide” animation_direction=”bottom”][et_pb_column type=”4_4″ _builder_version=”4.6.0″ _module_preset=”default”][et_pb_blog fullwidth=”off” posts_number=”12″ show_more=”on” show_author=”off”
- [Draft Two](https://soundsleepguru.com/draft-two/) - [et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Hero Section” _builder_version=”4.8.1″ background_color=”#101535″ background_enable_image=”off” parallax=”on” background_video_mp4=”https://soundsleepguru.com/wp-content/uploads/2021/01/test2.mp4″ background_video_width=”1660″ custom_margin=”|||” custom_padding=”|||”][et_pb_fullwidth_header title=”Become a Great Sleeper” text_orientation=”center” header_scroll_down=”on” scroll_down_icon=”%%0%%” scroll_down_icon_color=”#FFFFFF” _builder_version=”4.8.1″ title_font=”Titillium Web||||||||” title_font_size=”59px” title_line_height=”1.5em” content_font=”||||||||” content_font_size=”18px” content_line_height=”2em” background_color=”rgba(0,0,0,0)” use_background_color_gradient=”on” background_color_gradient_start=”rgba(16,21,53,0)” background_color_gradient_end=”#101535″ background_color_gradient_start_position=”50%” background_enable_image=”off” background_position=”bottom_center” custom_button_one=”on” button_one_text_size=”13px” button_one_bg_color=”#5f80af” button_one_border_width=”10px” button_one_border_color=”#5f80af” button_one_border_radius=”0px” button_one_letter_spacing=”2px” button_one_font=”Titillium Web|700||on|||||” custom_button_two=”on” button_two_text_size=”13px” button_two_text_color=”#4328b7″ button_two_bg_color=”#ffffff” button_two_border_width=”10px” button_two_border_color=”#ffffff” button_two_border_radius=”0px” button_two_letter_spacing=”2px” button_two_font=”Titillium Web|700||on|||||”

## Layouts

- [Lead Capture](https://soundsleepguru.com/et_pb_layout/lead-capture/) - [et_pb_section fb_built=”1″ admin_label=”Footer” _builder_version=”4.14.9″ _module_preset=”default” background_color=”#f4f7fa” background_image=”https://soundsleepguru.com/wp-content/uploads/2021/01/women-health-center-illustration-Footer-02-1.png” background_position=”top_center” custom_padding=”1vw||1vw||true|false” saved_tabs=”all” locked=”off” global_colors_info=”{}” template_type=”section”][et_pb_row _builder_version=”4.27.6″ _module_preset=”default” background_color=”rgba(255,255,255,0.81)” custom_padding=”||||false|false” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.27.6″ _module_preset=”default” text_font=”|–et_global_body_font_weight|||||||” header_text_align=”center” header_2_font=”Open Sans|600|||||||” header_2_text_align=”center” header_2_font_size=”48px” header_2_line_height=”1.3em” text_orientation=”center” max_width=”700px” module_alignment=”center” custom_margin=”||||false|false” custom_padding=”||||false|false” animation_style=”slide” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” header_2_2_font_size_tablet=”34px” header_3_2_font_size_tablet=”34px” header_4_2_font_size_tablet=”34px” header_5_2_font_size_tablet=”34px” header_6_2_font_size_tablet=”34px” header_2_2_font_size_phone=”22px” header_3_2_font_size_phone=”22px” header_4_2_font_size_phone=”22px” header_5_2_font_size_phone=”22px” header_6_2_font_size_phone=”22px” header_2_2_font_size_last_edited=”on|phone” header_3_2_font_size_last_edited=”on|phone” header_4_2_font_size_last_edited=”on|phone”
- [Contact Form](https://soundsleepguru.com/et_pb_layout/contact-form/) - [et_pb_section fb_built=”1″ admin_label=”Footer” _builder_version=”4.27.5″ _module_preset=”default” background_color=”#f7f7f7″ background_image=”https://soundsleepguru.com/wp-content/uploads/2021/01/women-health-center-illustration-Footer-02-1.png” background_position=”top_center” custom_padding=”12vw||12vw||true|false” hover_enabled=”0″ saved_tabs=”all” locked=”off” global_colors_info=”{}” sticky_enabled=”0″ template_type=”section”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.16″ _module_preset=”default” transform_scale_tablet=”” transform_scale_phone=”” transform_scale_last_edited=”on|phone” transform_translate=”-55px|0px” transform_translate_tablet=”” transform_translate_phone=”0px|0px” transform_translate_last_edited=”on|phone” transform_translate_linked=”off” transform_rotate_tablet=”” transform_rotate_phone=”” transform_rotate_last_edited=”on|phone” transform_skew_tablet=”” transform_skew_phone=”” transform_skew_last_edited=”on|phone” transform_origin_tablet=”” transform_origin_phone=”” transform_origin_last_edited=”on|phone” transform_styles_last_edited=”on|phone” transform_styles_tablet=”” transform_styles_phone=”” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.16″ _module_preset=”default” background_color=”#5f80af” use_background_color_gradient=”on” background_color_gradient_stops=”#5f80af 0%|#899964 100%” background_color_gradient_start=”#5f80af” background_color_gradient_end=”#899964″ transform_scale_tablet=”” transform_scale_phone=”” transform_scale_last_edited=”on|desktop” transform_translate=”90px|0px” transform_translate_tablet=”0px|0px” transform_translate_phone=””
- [Global Testimonials](https://soundsleepguru.com/et_pb_layout/global-testimonials/) - [et_pb_slider arrows_custom_color=”#000000″ dot_nav_custom_color=”#000000″ _builder_version=”4.17.3″ _module_preset=”default” header_font=”|700|||||||” header_text_color=”#000000″ header_font_size=”20px” body_text_color=”#000000″ custom_margin=”||||false|false” custom_padding=”||||false|false” hover_enabled=”0″ header_text_shadow_style=”preset1″ header_text_shadow_color=”#FFFFFF” border_radii=”on||||” border_radii_image=”on||||” saved_tabs=”all” global_colors_info=”{}” sticky_enabled=”0″ template_type=”module”][et_pb_slide heading=”Interested in my overall health…” _builder_version=”4.16″ _module_preset=”default” background_enable_color=”off” hover_enabled=”0″ body_text_shadow_style=”preset1″ body_text_shadow_color=”#FFFFFF” global_colors_info=”{}” sticky_transition=”on”] “Dr. Broderick diagnosed me with obstructive sleep apnea and helped me start using a CPAP. She encouraged better habits and helped me
- [Testimonial Slider Restore](https://soundsleepguru.com/et_pb_layout/testimonial-slider-restore/) - [et_pb_slider arrows_custom_color=”#000000″ dot_nav_custom_color=”#000000″ _builder_version=”4.8.2″ _module_preset=”default” header_font=”|700|||||||” header_text_color=”#000000″ header_font_size=”20px” body_text_color=”#000000″ custom_margin=”||71px|||” custom_padding=”124px|||||” header_text_shadow_style=”preset1″ header_text_shadow_color=”#FFFFFF” global_module=”411″ saved_tabs=”all” global_colors_info=”{}”][et_pb_slide heading=”Interested in my overall health…” _builder_version=”4.8.1″ _module_preset=”default” background_enable_color=”off” body_text_shadow_style=”preset1″ body_text_shadow_color=”#FFFFFF” global_colors_info=”{}” sticky_transition=”on”]“Dr. Broderick diagnosed me with obstructive sleep apnea and helped me start using a CPAP. She encouraged better habits and helped me reduce the medications I was using.
- [FAQ](https://soundsleepguru.com/et_pb_layout/faq/) - [et_pb_section fb_built=”1″ admin_label=”Testimonials” _builder_version=”4.8.0″ _module_preset=”default” background_enable_color=”off” background_enable_image=”off” locked=”off” global_colors_info=”{}” template_type=”section”][et_pb_row _builder_version=”4.8.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.8.0″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.8.0″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_text_align=”center” header_2_font_size=”48px” header_2_line_height=”1.3em” animation_style=”slide” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” header_2_2_font_size_tablet=”34px” header_3_2_font_size_tablet=”34px” header_4_2_font_size_tablet=”34px” header_5_2_font_size_tablet=”34px” header_6_2_font_size_tablet=”34px” header_2_2_font_size_phone=”22px” header_3_2_font_size_phone=”22px” header_4_2_font_size_phone=”22px” header_5_2_font_size_phone=”22px” header_6_2_font_size_phone=”22px” header_2_2_font_size_last_edited=”on|phone” header_3_2_font_size_last_edited=”on|phone” header_4_2_font_size_last_edited=”on|phone” header_5_2_font_size_last_edited=”on|phone” header_6_2_font_size_last_edited=”on|phone”] Frequently Asked Questions [/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.8.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.8.1″ _module_preset=”default”
- [Appointment Button](https://soundsleepguru.com/et_pb_layout/appointment-button/) - [et_pb_code _builder_version=”4.9.0″ _module_preset=”default” transform_translate=”-1px|0px” text_orientation=”center” module_alignment=”left” custom_padding=”|4px|16px|||” animation_style=”slide” animation_direction=”left” animation_delay=”150ms” hover_enabled=”0″ saved_tabs=”all” locked=”off” template_type=”module” global_colors_info=”{}”] Schedule Now [/et_pb_code]
- [In the media](https://soundsleepguru.com/et_pb_layout/in-the-media/) - [et_pb_row _builder_version=”4.14.9″ _module_preset=”default” template_type=”row”][et_pb_column _builder_version=”4.14.9″ _module_preset=”default” type=”4_4″][et_pb_text _builder_version=”4.8.0″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_text_align=”center” header_2_font_size=”48px” header_2_line_height=”1.3em” animation_style=”slide” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” header_2_2_font_size_tablet=”34px” header_3_2_font_size_tablet=”34px” header_4_2_font_size_tablet=”34px” header_5_2_font_size_tablet=”34px” header_6_2_font_size_tablet=”34px” header_2_2_font_size_phone=”22px” header_3_2_font_size_phone=”22px” header_4_2_font_size_phone=”22px” header_5_2_font_size_phone=”22px” header_6_2_font_size_phone=”22px” header_2_2_font_size_last_edited=”on|phone” header_3_2_font_size_last_edited=”on|phone” header_4_2_font_size_last_edited=”on|phone” header_5_2_font_size_last_edited=”on|phone” header_6_2_font_size_last_edited=”on|phone”] In The Media [/et_pb_text][et_pb_text _builder_version=”4.11.4″ _module_preset=”default” text_orientation=”center” global_colors_info=”{}”] Fertility Journeys Podcast “Sound Sleep for Optimal Health and Fertility” December 7,
- [Mailchimp signup section](https://soundsleepguru.com/et_pb_layout/mailchimp-signup-section/) - [et_pb_section fb_built=”1″ admin_label=”Footer” _builder_version=”4.14.9″ _module_preset=”default” background_color=”#f4f7fa” background_image=”https://soundsleepguru.com/wp-content/uploads/2021/01/women-health-center-illustration-Footer-02-1.png” background_position=”top_center” custom_padding=”1vw||1vw||true|false” hover_enabled=”0″ saved_tabs=”all” locked=”off” global_colors_info=”{}” sticky_enabled=”0″ template_type=”section”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.8.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.8.1″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.8.2″ _module_preset=”default” header_2_font=”Open Sans|600|||||||” header_2_text_align=”center” header_2_font_size=”48px” header_2_line_height=”1.3em” custom_margin=”25%||-16px||false|false” animation_style=”slide” header_2_font_size_tablet=”34px” header_2_font_size_phone=”22px” header_2_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” header_2_2_font_size_tablet=”34px” header_3_2_font_size_tablet=”34px” header_4_2_font_size_tablet=”34px” header_5_2_font_size_tablet=”34px” header_6_2_font_size_tablet=”34px” header_2_2_font_size_phone=”22px” header_3_2_font_size_phone=”22px” header_4_2_font_size_phone=”22px” header_5_2_font_size_phone=”22px” header_6_2_font_size_phone=”22px” header_2_2_font_size_last_edited=”on|phone” header_3_2_font_size_last_edited=”on|phone” header_4_2_font_size_last_edited=”on|phone” header_5_2_font_size_last_edited=”on|phone” header_6_2_font_size_last_edited=”on|phone”] Do you Sleep
- [Footer](https://soundsleepguru.com/et_pb_layout/footer/) - [et_pb_section fb_built=”1″ _builder_version=”4.8.0″ _module_preset=”default” background_color=”#5f80af” custom_padding=”||0px|||” template_type=”section”][et_pb_row column_structure=”1_4,1_4,1_4,1_4″ use_custom_gutter=”on” gutter_width=”2″ _builder_version=”4.8.0″ _module_preset=”default” width=”83%” max_width=”100%” custom_padding=”0px||11px|||”][et_pb_column type=”1_4″ _builder_version=”4.8.0″ _module_preset=”default”][et_pb_image src=”https://soundsleepguru.com/wp-content/uploads/2021/01/1200px-American_Academy_of_Neurology.svg_.png” title_text=”1200px-American_Academy_of_Neurology.svg” _builder_version=”4.8.0″ _module_preset=”default” filter_saturate=”0%” filter_brightness=”0%” filter_contrast=”200%” filter_invert=”100%”][/et_pb_image][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.8.0″ _module_preset=”default”][et_pb_image src=”https://soundsleepguru.com/wp-content/uploads/2021/01/aasm_logo_retina_sticky.png” title_text=”aasm_logo_retina_sticky” align=”center” _builder_version=”4.8.0″ _module_preset=”default” custom_padding=”37px||||false|false” filter_saturate=”0%” filter_brightness=”0%” filter_contrast=”200%” filter_invert=”100%”][/et_pb_image][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.8.0″ _module_preset=”default”][et_pb_image src=”https://soundsleepguru.com/wp-content/uploads/2021/01/watchpat.png” title_text=”watchpat” _builder_version=”4.8.0″ _module_preset=”default” width=”70%” custom_padding=”44px||||false|false” filter_saturate=”0%” filter_brightness=”0%” filter_contrast=”200%” filter_invert=”100%”][/et_pb_image][/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.8.0″ _module_preset=”default”][et_pb_image

## Products

- [Sleep Ritual Cleanser](https://soundsleepguru.com/product/sleep-ritual-cleanser/) - Soothe both body and mind by adding the Sleep Ritual Cleanser to your bedtime routine. The Sleep Ritual Cleanser kicks off a healthy bedtime routine for restful sleep, while also minimizing inflammation, dryness and skin irritation that may be caused by sleep aid devices or everyday environmental factors.
- [Red Clip on Reading Light](https://soundsleepguru.com/product/red-clip-on-reading-light/) - Red 620nm NO Blue Lighting 1W LedUSB Mini Portable Reading Light for Bedside Reading Dimming level 25%-50%-100%
- [Sleep Ritual Moisturizer](https://soundsleepguru.com/product/sleep-ritual-moisturizer/) - Sound Sleep Skin Oil Free Gel Moisturizer protects the skin while you sleep, while also rehydrating and restoring skin from sleep aid devices or everyday environmental factors.
- [Sleep Healer Workbook 2024](https://soundsleepguru.com/product/sleep-health-workbook-2024/) - #post_excerptDigital Download
- [Yellow Stars Bedtime Reward Chart](https://soundsleepguru.com/product/1627/) - Yellow and Blue Stars Bedtime Reward Chart Instant pdf download. Yellow Starts Bedtime Reward Chart

## Divi Overlays

- [Substack subsribe](https://soundsleepguru.com/divi_overlay/substack-subsribe/) - [et_pb_section fb_built=”1″ _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.27.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_code _builder_version=”4.27.6″ _module_preset=”default” module_alignment=”center” hover_enabled=”0″ custom_css_free_form=”selector .et_pb_code_inner { text-align: center; }” global_colors_info=”{}” sticky_enabled=”0″][/et_pb_code][/et_pb_column][/et_pb_row][/et_pb_section]

## Categories

- [Uncategorized](https://soundsleepguru.com/category/uncategorized/)
- [CPAP](https://soundsleepguru.com/category/cpap/)
- [Sleep](https://soundsleepguru.com/category/sleep/)
- [Telehealth](https://soundsleepguru.com/category/telehealth/)
- [Health](https://soundsleepguru.com/category/health/)
- [Reviews](https://soundsleepguru.com/category/reviews/)

## Type

- [section](https://soundsleepguru.com/layout_type/section/)
- [module](https://soundsleepguru.com/layout_type/module/)
- [row](https://soundsleepguru.com/layout_type/row/)

## Module Width

- [regular](https://soundsleepguru.com/module_width/regular/)

## Scope

- [not_global](https://soundsleepguru.com/scope/not_global/)
- [global](https://soundsleepguru.com/scope/global/)

## Product categories

- [Uncategorized](https://soundsleepguru.com/product-category/uncategorized/)
- [Cleanser](https://soundsleepguru.com/product-category/cleanser/)
- [Moisturizer](https://soundsleepguru.com/product-category/moisturizer/)
- [Digital Media](https://soundsleepguru.com/product-category/digital-media/)

## Product tags

- [red light](https://soundsleepguru.com/product-tag/red-light/)
- [kids sleep](https://soundsleepguru.com/product-tag/kids-sleep/)