Sound Sleep Guru

🌚Night Shift Work 
 
-Shift work sleep wake disorder is a common case in my clinic. Though it has many facets that go beyond working non-traditional work hours.  
 
-I’ve also had the privilege of working with ultra runners who run for 24+ hours.  
 
-It may also come as a surprise that many people who work “shift work” prefer it for a multitude of reasons.  
 
-Any guesses for the occupation of the person studied in this actigraphy study?  
 
👇Let’s discuss in the comments👇 
 

Working with the Ozlo Sleep team has been a career highlight for me. The founders and the CEO are the real deal when it comes to truly wanting to understand what people are up against in the mission to get healthy sleep. They are not jumping on the bandwagon of setting up impossible sleep standards for people to try to achieve but forging a new, more evolved, more realistic and practical paradigm - with solutions! If you want to hear more from them about the genesis of the brand and building a tech start up, please take a listen!

Curious to know what our CEO & Co-Founder/CTO sound like? 👂 Well, now's your chance! You can hear their voice and thoughts on this episode of Hitting The Mark podcast ➡️ https://bit.ly/3z6gP6u

Ozlo Sleepbuds giveaway happening on Instagram !!!

3️⃣Strategies for Mind Racing 
 
-Always grateful when my colleagues call on me for advice. One was having middle of the night awakenings and this was some of the advice I gave her.  
 
-Also tried the fun AI generator in Canva to zhugh up my caption. Let me know what you think! 
 
- What other tips for mind racing would you add? 
 
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✍🏻 Sleep Diaries are one of my hero tools for assessing and improving sleep health. Here are some helpful hints for using a sleep diary to derive insights and action items.  
 
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⭐️SLEEP HEALTH 
 
-There is so much more to sleep health than sleep duration. 
 
-For me it’s essential to teach my patients to look at more than the total sleep time (TST) as an indication of sleep health.  
 
-The acronym RU SATED was coined by Dr. Buysse to describe the multifaceted components of sleep health. 
 
Regularity 
 
U (YOU) 
 
Satisfaction 
Alertness 
Timing 
Efficiency 
Duration 
 
-R U SATED? 
 
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Thanks for including my thoughts in this article mindbodygreen

Want To Reset Your Sleep Schedule? Try These 10 Expert Tips Better sleep ahead.

Stop doing this if you are suffering from Insomnia ❌

❌ Stop checking the clock.

❌ Stop using screens before bed.

❌ Stop consuming stimulants too late in the day.

❌ Stop napping excessively.

❌ Stop ignoring your sleeping environment.

❌ Stop going to bed too early.

Save this so you can get a better night’s sleep 🛌

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✨ It’s lovely to meet you, I’m Dr. Meredith, I’m a sleep neurologist and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join my growing online community! I’ll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

📈 Sleep Tracker Essentials 
 
-This is a popular topic! Here are a few tips from me, a board certified sleep medicine physician.  
 
-Borrowing a phrase from goddess which involves checking your mindset!  
 
-Stretch & Learn >>>> Perfect & Perform 
 
-Remeber, Sleep Health is more than sleep duration! It involves subjective measures, how consolidated the sleep is, how alert you feel during the day, timing, AND duration.  
 
-Are you using a sleep tracker?  let me know in the comments if it’s been helpful?!👇
 

🌙 Sleep Healer Workbook 2024 
 
-I created a workbook for those of you thinking of how to improve your sleep in 2024.  
 
-🔗Link in bio to download! 
 
-The workbook contains 10 worksheets curated by me, a triple board certified sleep neurologist to help you reflect upon, outline, and set actionable steps for better sleep and better health this year.  
 
-It also contains a summary of the multidimensional components of sleep health.  
 
-I'll create some posts on how to use the worksheets to set and track your sleep goals for better sleep in 2024!  
 
-What other resources would you like to see in 2024? 
 
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🎊Happy New Year🎊 
 
-I can't believe it's 2024! The past year flew by! Everyone told me time seems to pass by faster when you get older and it's true!  
 
-In stories, I'll be sharing some of my health goals for 2024 as well as some things I'm into as of now! I'll also post a question box where you can ask me anything. 
 
-What are you most looking forward to in 2024? 
 
 
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Here are a few sleep habits I highly recommend for enhancing your sleep hygiene. Consider incorporating these into your routine if you haven't already, and you may experience improved sleep.

💤 Establish a consistent sleep schedule.

💤 Take control of your screen time.

💤 Be mindful of your caffeine intake.

Save this so you can try these habits to support better sleep hygiene 💾

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✨ It’s lovely to meet you, I’m Dr. Meredith, I’m a sleep neurologist and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join my growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

Are you feeling worried about keeping your kids in their bedtime routine throughout the holiday period and starting from scratch when the festivities are over?

Here are my top tips for this holiday season!

🤶 Stay as Consistent as you can
🤶 Naps are your best friend
🤶 Moderate the treats!
🤶 Get active outdoors!
🤶 Count on yourself to get back on track!

Remember the key is finding a balance between enjoying the holiday spirit and ensuring your child gets the rest they need. By incorporating these tips, you can create a harmonious blend of festive fun and a well-maintained sleep routine for your little ones.

Sweet dreams and happy holidays! 🎄

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✨ It’s lovely to meet you, I’m Dr. Meredith, I’m a sleep neurologist and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join my growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

A good night's sleep is often sacrificed for the demands of daily life. However, not getting enough quality sleep can have serious consequences on both your physical and mental well-being.

Swipe for three signs that indicate you may need more quality sleep AND what you can do to get a better night's sleep! 😴

Save this post so you can look out for these signs and give your body the more sleep it needs 💾

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✨ It’s lovely to meet you, I’m Dr. Meredith, I’m a sleep neurologist and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join my growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

👩🏻‍⚕️Sleep Medicine Case Files  - Sleep Apnea Surgery
 
-67 year old woman presented with concern she sleeps more than peers, needing 9 hours of sleep per night, waking up frequently, doesn't feel like getting deep sleep, non-refreshing sleep, hot flashes, although lots of energy/productive during day, and could easily nap. A few years prior started snoring and began mouth taping. Read James Nestor's book Breath and related to his story, had aggressive orthodontics as a teen with 8 teeth extracted and headgear resulting in chronic nasal congestion, recessed chin. Allergy testing was negative and has tried flonase and antihistamines. 
 
-Recommended home sleep apnea test done with PAT showing severe obstructive sleep apnea:  
 
-pAHI(3%)=31.2, minO2=90% 
 
-Started on auto-PAP therapy 4-12 cm/H20 
 
-F/U 100% compliant on PAP 95% pressure =7.2, AHI=0.5 
 
-Wasn’t thrilled with using PAP, wanted to seek surgical options. 
 
-Referral for maxillomandibular advancement (MMA). Bone thin and would be high risk for surgery. 
 
-Referred to see Dr. Kasey Li for Endoscopically Assisted Surgical Expansion (EASE) which she pursued.  
 
-Goals of EASE: 
 
✅Widen upper jaw (maxilla) in a minimally invasive fashion by inserting a distractor on the palate. 
 
✅Better nasal breathing, noticeable when exercising. Not dragging in the morning, easier to get out of bed, reduction in tossing and turning. 
 
-Post EASE Procedure In Lab Polysomnography 
AHI=0.3 (3%), minO2=91% Supine (56.2%) 
normal 
 
-I was delighted to see this patient achieve such an excellent result from surgery which required a great deal of effort, patience, and persistence on her part.  Images used with patient consent and in collaboration with Dr. Li, do not reproduce or use without permission.
 
👩🏻‍⚕️Have you heard of EASE for treatment of obstructive sleep apnea?  
 
 
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👩🏻‍⚕️Sleep Medicine Case Files 
 
-67 year old woman with concern she sleeps more than peers, needing 9 hours of sleep per night, waking up frequently, doesn't feel like getting deep sleep, non-refreshing sleep, hot flashes, although lots of energy/productive during day, and could easily nap. A few years prior started snoring and began mouth taping. Read James Nestor's book Breath and related to his story, had aggressive orthodontics as a teen with 8 teeth extracted and headgear resulting in chronic nasal congestion, recessed chin. Allergy testing was negative and has tried flonase and antihistamines. 
 
-Recommended home sleep apnea test done with PAT showing severe obstructive sleep apnea:  
 
-pAHI(3%)=31.2, minO2=90% 
 
-Started on auto-PAP therapy 4-12 cm/H20 
 
-F/U 100% compliant on PAP 95% pressure =7.2, AHI=0.5 
 
-Wasn’t thrilled with using PAP, wanted to seek surgical options. 
 
-Referral for maxillomandibular advancement (MMA). Bone thin and would be high risk for surgery. 
 
-Referred to see Dr. Kasey Li for Endoscopically Assisted Surgical Expansion (EASE) which she pursued.  
 
-Goals of EASE: 
 
✅Widen upper jaw (maxilla) in a minimally invasive fashion by inserting a distractor on the palate. 
 
✅Better nasal breathing, noticeable when exercising. Not dragging in the morning, easier to get out of bed, reduction in tossing and turning. 
 
-Post EASE Procedure In Lab Polysomnography 
AHI=0.3 (3%), minO2=91% Supine (56.2%) 
normal 
 
-I was delighted to see this patient achieve such an excellent result from surgery which required a great deal of effort, patience, and persistence on her part.  Images used with patient permission do not reproduce or use without permission.
 
👩🏻‍⚕️Have you heard of EASE for treatment of obstructive sleep apnea?  
 
 
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🏕️High Camp on Denali in the land of the midnight sun☀️ My mountain guide wanted me “your ski gloves will absolutely NOT be warm enough for one of the coldest places on planet earth.” And where putting you your boots (which weigh around 5 pounds each) feels like the full on sprint/HIIT workout due to the thin air.  
 
-Sometimes I half joke that Alaska is Mother’s Nature’s take on Las Vegas where the solar cycle is disorienting. But not as much as you think - it’s still very consistent and has a definitive pattern to adapt too. One of my friends with self proclaimed insomnia said he got the best sleep of his life in a tent on a glacier in the Alaska Range.

Have you ever believed that spending more time in bed equals better sleep? 🛌💤

It's a myth that sleep specialists call "casting a wide net," and it's time to unravel the truth.

Here's the thing: People with insomnia often try to extend their time in bed, hoping to catch more sleep. But, guess what? This well-intentioned strategy can actually backfire, making insomnia worse and decreasing the quality of your sleep. 😱👎

Don't fall for this common sleep myth! Quality over quantity is key when it comes to sleep. 💯

Comment the word MYTH below, and I'll send you my FREE guide, "5 Myths About Getting a Good Night's Sleep."so we can debunk the sleep myths together and get you on the path to better, more restful nights.
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✨ It’s lovely to meet you, I’m Dr Meredith and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join our growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

Mind racing, the culprit behind many sleepless nights.

Those late-night thoughts can really throw off our sleep.

But here's the deal: when your mind races, it's a message that you need some downtime to let your brain rest.

Unplug, give your brain the break it deserves, and you'll be on your way to a more restful sleep 😴

What's your go-to way to give your brain some relaxation time? Let me know in the comments 💬👇

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✨ It’s lovely to meet you, I’m Dr Meredith and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join our growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

👩🏻‍⚕️This is your daily reminder “TO FEEL” 
 
-As much as I love cognitive behavioral therapy for insomnia (CBT-) it does not always work.  
 
-One of the downsides of CBT-I is that it does not include emotional processing and sometimes a key component of the insomnia is tied to needing to emotionally process a life event when the person has instead learned to avoid and suppress their emotions.  
 
-I love this quote from my colleague Barry Krakow, reminding us that emotions, at their very core, are there to serve us, so we need not be afraid of them.  
 
-In other words, some of spending too much time thinking and not enough time feeling.  
 
 
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Your bedroom is your sleep sanctuary, and I want to help you make it the perfect haven for sweet dreams.

Swipe through to read how you can prepare your room for a good night's sleep every night!

Let me know in the comments which one you'll be trying 👇

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✨ It’s lovely to meet you, I’m Dr Meredith and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join our growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

Meet the Sleep Fairy! 🧚‍♂️ If you have a little one aged 3-5 who's been making bedtime a nightly adventure, the Sleep Fairy is here to help!

Here's how it works: Parents tell their child about the Sleep Fairy, who pays special visits during the night. ✨ If your child stays in their bed, the Sleep Fairy will leave a delightful surprise under their pillow. 🎁

The magic doesn't stop there! The Sleep Fairy will pop in every night at first, ensuring your child's sweet dreams. After a week, she might come every day, or maybe every other day, on an unpredictable schedule. It keeps things exciting! 🌟

And here's the best part: After two weeks of wonderful sleep, the Sleep Fairy leaves a tiny note under your child's pillow. 💌 It's filled with praise for their fantastic job and lets them know it's time to help other children just like them.

So, does your house need a visit from the Sleep Fairy? Let me know in the comments 😴💖
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✨ It’s lovely to meet you, I’m Dr Meredith and I talk about evidence based sleep medicine, neurology, outdoor adventure & parenthood!

If you want to learn more follow me to join our growing online community! I'll be sharing insights on debunking sleep myths, evidence-based treatments, and the profound impact of sleep on your well-being. For additional resources, click the link in my bio or visit www.soundsleepguru.com.

🍁FALL BACK

-Last night I kept my two little ones up a bit later than usual, and let them sleep in this morning in anticipation of moving to Standard Time.

-This afternoon we will use the last light of the day to phase delay (shift later).

—Moving meals a bit later helps move our body clock too! So if you eat dinner at 5:30, tonight make it 6.

-This can be a frustrating change for parents as we try to wait out the extra time and then rather than enjoy the extra hour in the morning, wake up to kids ready to go.

-Avoiding morning light for the next few days can also help since morning light phase advances our circadian rhythm.

-The positives of STANDARD TIME is in the long run the morning light and solar cycle is in better alignment with our innate physiology.

—Some people associate standard time with the winter blues but it isn’t Standard Time to blame, it’s winter and the shorter day.

-Address that with a light therapy device or box at work, in your kitchen or as a wearable.

-I joined sleep warrior on ABCnews yesterday to discuss. (Link in bio). If you haven’t read her book THE SLEEP FIX check it out, I’m reading it now after one of my patients told me how much it helped her.

🍁Any questions about falling back?

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🚨The Snooze Button, friend or foe?

- does a wonderful job covering the debate with great thoughts from respected colleagues @ Link to article in stories.

-Are you on team snooze? 🙋🏻‍♀️

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💙 Sleep & AI 
 
-This morning I asked google bard to give me feedback on my Instagram account and it told me my branding was strong, my engagement was strong, and I post high quality content.  
 
-But it told me to try posting 2-3 times per day and using different hashtags.  
 
-So here is my second post of the day with new hashtags! Oh, and Chilli is Bluey’s mom.  
 
-Have you been trying to figure out how to use AI? 
 
 
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Sleep Medicine Case Files
 
A 16-year-old teenager presented with her mother for long standing snoring. Tonsils and adenoids were removed during childhood. She had orthodontics at age 14 and had three tooth extractions to "make room."  
 
Her sister noticed snoring and witnessed apneas on a recent vacation when they shared a room. Also coughing during sleep, moving a lot during sleep, non-restorative sleep, occasional sleep initiation insomnia. Sleeping 9:15 PM to 6 AM on weekdays and 10 PM to 9:30 AM on weekends. Feels more refreshed on weekends.  
 
Watch PAT One Home Sleep Apnea Test Results 
pAHI=13.8, pRDI=18.9, minO2=91%m 
 
Recommendations: Auto PAP trial for immediate symptomatic relief, then surgical consult for maxillomandibular advancement.  
 
Slide 1&2: Before surgery her airway is narrow. Note her maxillomandibular deficiencies and posture.  
 
Follow up: 93% compliance on CPAP with cessation of snoring, pauses in breathing during sleep, feeling more rested in the morning and throughout the day.  
 
Even though she did extremely well with CPAP, I encouraged mom and patient to pursue consultation for maxillomandibular advancement (MMA). In her case, in the hands of a skilled surgeon it was likely to be curative of her sleep disordered breathing by addressing the root cause, her narrow airway. In these cases, I also worry about long term CPAP compliance in college.
 
In this case, we missed the chance in childhood to use a less invasive option since she was not diagnosed until age 16 however, she was an ideal candidate for MMA. 
 
Patient wore PAP until surgery, now no longer needing PAP and continues to be symptom free. In having this surgery at a young age, she has also taken a very important step to preserve her cardiovascular health. 
 
Slide 3&4: After surgery note the change in the airway diameter 
 
It can be a big decision to move forward with MMA, however if you want to avoid needing CPAP when you’re older, developing a healthy airway is at the root cause.  a secondary benefit is a beautiful and balanced facial aesthetic.
 

Images & Orthodontics:
Surgery:

📈Sleep Tracker   
   
📈It’s been so interesting watching sleep trackers evolve and to think about how they might have an impact in health, wellness, and practicing medicine.    
   
📈The tracker I chose to use for my newborn (not sponsored or affiliated) is Huckleberry. When I originally signed up for it, I was more looking for an app to keep track of nursing sessions and put out feelers in a large physician mom Facebook group I’m in and this one came highly recommended.    
   
📈One area I’d like to see more development in sleep trackers is to enhance the giveback to users on the effort they are putting into using it. So it was pretty cool to see the app gift me this visual representation of the data I collected to show my daughter’s sleep wake patterns her first year of life. I love it so much I almost want to print it out and frame it because it represents so many milestones and hard work.    
   
📈What do you love or hate about sleep trackers?   
   
   
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📈Sleep Trackers
  
📈It’s been so interesting watching sleep trackers evolve and to think about how they might have an impact in health, wellness, and practicing medicine.   
  
📈The tracker I chose to use for my newborn (not sponsored or affiliated) is Huckleberry. When I originally signed up for it, I was more looking for an app to keep track of nursing sessions and put out feelers in a large physician mom Facebook group I’m in and this one came highly recommended.   
  
📈One area I’d like to see more development in sleep trackers is to enhance the giveback to users on the effort they are putting into using it. So it was pretty cool to see the app gift me this visual representation of the data I collected to show my daughter’s sleep wake patterns her first year of life. I love it so much I almost want to print it out and frame it because it represents so many milestones and hard work.   
  
📈What do you love or hate about sleep trackers?  
  
  
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