Sound Sleep Guru

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Boutique Sleep Telehealth Services including home sleep apnea testing, actigraphy, CPAP help, CBT-I, sleep wellness and optimization plans, and behavioral sleep medicine.

03/18/2026

👩🏻‍⚕️Chronic Insomnia and sleep trackers don’t mix well. In this video, listen as I explain why. And let me know if this explanation convinced you.

👩🏻‍⚕️Iron deficiency is often talked about in terms of energy, hair loss, or restless legs, but how you take iron matter...
03/16/2026

👩🏻‍⚕️Iron deficiency is often talked about in terms of energy, hair loss, or restless legs, but how you take iron matters too.

If your physician prescribed oral iron, it is absorbed best when taken in the morning, on an empty stomach, with vitamin C, and away from common blockers like coffee, tea, breakfast, calcium, and acid-suppressing medications. In one study, absorption was dramatically lower when iron was taken with breakfast or coffee, and higher when taken fasting with vitamin C.

-Small changes in timing can make a meaningful difference.
If you’re taking iron and not seeing improvement, it may not just be what you’re taking — it may be how you’re taking it.

-Always make sure iron deficiency is properly evaluated and treated in the right clinical context. As always this is meant for education and NOT medical advice. Please get your labs checked and get counseling for a healthcare practitioner before taking iron.

Ref: J Clin Psychiatry. 2025;86(4):25f16139.

☃️Sometimes the best memories are the ones that almost didn’t happen! We started the day with a plan B building Olaf whi...
03/15/2026

☃️Sometimes the best memories are the ones that almost didn’t happen! We started the day with a plan B building Olaf while we waiting for Snoqualmie Pass to open and the power to come back on at It wasn’t a long delay until we on our way to enjoy almost 6 ft of new snow! Kudos to all the people who work on the roads and resorts to open us for us to play!

🎵An Ode to CPAP-one of my least favorite things to see on social media or from other healthcare practitioners, especiall...
03/13/2026

🎵An Ode to CPAP

-one of my least favorite things to see on social media or from other healthcare practitioners, especially other sleep practitioners is dissing CPAP.

-CPAP needs some help rebranding so here we go….

-One of the most compelling CPAP statistics in the literature has nothing to do with blood pressure or long-term cardiovascular outcomes.

🚘It has to do with driving safety.

-A 2011 meta-analysis found that in drivers with obstructive sleep apnea, the number needed to treat with CPAP to prevent 1 real motor vehicle accident was just 5. To prevent 1 near-miss accident, it was 2.

-A later Swedish registry study also found that CPAP use of at least 4 hours per night was associated with a marked reduction in motor vehicle accident incidence.

-CPAP clearly improves sleepiness and alertness. But when discussing outcomes patients care about in the real world, this may be one of the most powerful: staying safe on the road.

Sources: Antonopoulos et al. 2011; Karimi et al.; ATS guidelines

03/13/2026

😡Revenge Bedtime Procrastination = Conditioned Sleep Avoidance

-I think of revenge bedtime procrastination as a behavioral pattern similar to conditioned arousal in chronic insomnia, it’s very common in night owls who describe avoiding bedtime, knowing when they wake up they’re going to feel horrible.

-I celebrated a small win with my patient while he got hires for a job that is second shift and aligns better with his chronotype. This can be a transformational turning point in someone’s life when they stop trying to fit themselves into a normative mold and embrace who they are and what they need to function optimally.

-I don’t think people realize how much shame and self hate night owls experience.

-Being a nightowl is a neurodiverse trait and when possible accommodations are appropriate.

☀️Daylight saving time is not just an inconvenience.-When we “spring forward,” the clock changes overnight, but our circ...
03/08/2026

☀️Daylight saving time is not just an inconvenience.

-When we “spring forward,” the clock changes overnight, but our circadian system does not. That mismatch can mean worse sleep, more grogginess, lower focus, and a harder week overall.

-SWIPE ⬅️ to learn more about DST from@the perspective of a sleep medicine physician.

-How are you adjusting?

03/08/2026

❄️Our Happy Place, even if it was a little slushy today.

🌙Better sleep doesn’t start when your head hits the pillow — it starts with what you do all day and how you prepare at n...
03/06/2026

🌙Better sleep doesn’t start when your head hits the pillow — it starts with what you do all day and how you prepare at night.

A few basics that actually matter:

✅keep a regular sleep/wake time

✅make your bedroom cool, dark, and quiet

✅cut off caffeine earlier than you think

✅don’t rely on alcohol to “help” you sleep

✅create a real wind-down routine before bed

Sleep is not a switch. It’s more like a dimmer!

-If your nights feel messy, don’t overhaul everything at once. Start with one habit you can repeat consistently. That’s usually what moves the needle.

🙏🏻Thank you Jeanine Edwards for including in the article for Yahoo Health. Link in bio and stories for the full article!

⌚️Wearable sleep trackers are everywhere—but what are they actually good for? The World Sleep Society put out practical ...
03/05/2026

⌚️Wearable sleep trackers are everywhere—but what are they actually good for? The World Sleep Society put out practical recommendations for how to use them (and how not to).

‼️Here’s the headline: we need a shared set of “fundamental sleep measures” (FSM) across brands so your sleep data is comparable from device to device—and clearly separated from “exploratory” metrics that aren’t clinically meaningful (yet).

A few takeaways I want every tracker-user to know:
•-Bedtime is messy data. If you scroll on your phone in bed (👋), trackers can misread that as “sleep,” which then skews sleep latency + sleep efficiency.

-Total Sleep Time (TST) is your most reliable metric. It’s the most consistently defined and tends to be the most accurate across devices.

-Deep/REM numbers are “indicative,” not authoritative. Trends over weeks may be reasonable in healthy people.

-If tracking is feeding sleep anxiety (orthosomnia)… take a break. Pause tracking or discontinue.

-Red flags deserve real testing. If your tracker repeatedly flags breathing disturbance and you have symptoms, you need formal evaluation; and if an FDA-cleared feature flags high sleep apnea risk, that warrants medical attention.

-Bottom line: current consumer trackers should not be relied on as a standalone diagnostic tool for sleep disorders.

-Save this for the next time a “sleep score” ruins your morning.

Sleep Medicine. 2025;131:106506. doi:10.1016/j.sleep.2025.106506

insomnia

🌙Adult Sleep Training aka Cognitive Behavioral Therapy for Insomnia (CBTi)-Great article in by Ellen O’Brien always fan...
03/03/2026

🌙Adult Sleep Training aka Cognitive Behavioral Therapy for Insomnia (CBTi)

-Great article in by Ellen O’Brien always fantastic to see journalists raising awareness about the gold standard treatment for chronic insomnia, which is NOT sleeping pills.

-🙏🏻Grateful to be quoted and included. Link in bio and stories to article!

02/28/2026

🙅🏻‍♀️”Don’t Worry About It”

-File this under worst advice to ever say to someone dealing with insomnia. Right up there with telling someone upset to calm down. It doesn’t affirm their experience and only creates more anxiety. Instead, listen, be supportive, and ask if there is something you can do to help.

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