Menlo Park Psychiatry & Sleep Medicine, Alex Dimitriu, M.D.

04/18/2026

The toughest generation wasn't raised better. They were rescued less.

A meta-analysis of 52 studies just confirmed what I see in my office constantly... the kids who were left alone long enough to be bored, frustrated, and a little lost are the ones who learned to regulate themselves.

- Overparenting is reliably linked to more anxiety and depression. Across cultures, across income levels. Hovering isn't love. It's a anxiety transmission system.

- Kids who had more unstructured play in preschool showed better self-regulation two years later. Over 2,000 kids tracked. Boredom built what bubble wrap couldn't.

- Overprotection wires insecure attachment just like neglect does. Different door, same room. A nervous system that sees threat everywhere.

- The number one reason kids don't roam anymore? Not strangers. Traffic. 18,000 children surveyed across 16 countries. We redesigned the world so kids can't practice being in it.

- You can't learn to put the alarm down if someone keeps turning it off for you. Resilience isn't taught. It's practiced. In the moments nobody stepped in.

Read the study here: https://www.ecoticias.com/en/psychology-asserts-that-children-of-the-1960s-and-1970s-did-not-become-emotionally-strong-thanks-to-better-parenting-but-because-they-grew-up-with-enough-daily-neglect-to-learn-to-self-regulate-solv/30948/

04/09/2026

Over half of ADHD videos on TikTok are inaccurate.

For autism, 41%. The algorithm rewards what's catchy, not what's correct. And people are walking into clinics pre-diagnosed by a 30 second video.

Take home points:

- Relating to a symptom on a screen is not a diagnosis. The whole is more than the sum of the parts. Real diagnoses are built on patterns, history, and impairment… and with professionals.

- Only 3% of videos by professionals contained misinformation vs 55% from non-professionals. We have experts for a reason.

- Self-awareness is great. Self-diagnosis without guidance can delay real help or send you chasing the wrong problem.

https://www.forbes.com/health/mind/adhd-autism-misinformation-social-media-trusted-information-lmandp5/

04/06/2026

You wake up pure.

Forty-four percent of Americans grab their phone within 10 minutes of waking up. Tom's Guide asked me about it. Short answer: stop. Your brain wakes up clean every morning. That's rare. Don't give it away before you've used it.

Takeaways:

- Scrolling spikes cortisol and dopamine before your brain is ready, then crashes both

- Waking up fast and grabbing your phone trains your body to jolt awake at night too

- Twenty minutes without your phone in the morning is a wonderful chance to reflect on your own needs and aspirations.

Stop doing this one thing the second you wake up to end morning grogginess for good, say experts.

04/03/2026

You felt fine...
until you checked your sleep score.

Funny how a number can rewrite your entire morning.

Orthosomnia is real. It's where your data makes your anxiety and sleep worse.

Track your sleep.
Just don’t let it define how you feel.

Try some mornings of checking in with yourself, before your data.
(You can still check at lunch time)

In this study: https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2026.1726473/full

"respondents with insomnia reported more negative effects of sleep app usage, suggesting that it may be wise to caution patients with sleep problems about such use. "

12/01/2025

We all zone out sometimes — that blank stare while the mind drifts. In my work, I see two common drivers: not enough sleep and too much mental load. The brain needs brief pauses. During those pauses it quietly organizes emotions, plans, and memories. At night, deep sleep powers the glymphatic system, which helps clear metabolic waste from a busy day. If night sleep falls short, the brain may try to catch up during the day with brief off-moments.

If zoning out is frequent, start with sleep. Adults generally do best with at least 7 solid hours. Keep a consistent sleep/wake time, get morning light, move your body during the day, and keep caffeine earlier, ideally before mid-afternoon. Short microbreaks help prevent overload: 60–90 seconds to stand, stretch, get fresh air, or take a few slow breaths can reset attention. Protect your evenings with a wind-down routine, cool/dark/quiet bedroom, and some digital boundaries.

Is zoning out harmful? By itself, no. But if it disrupts work, school, or relationships, speak with a clinician. Daytime sleepiness—nodding off in meetings, feeling a strong urge to nap, or fighting to stay awake—is a clearer sign of sleep debt. Be especially careful with driving; drowsy driving is dangerous.

There are other explanations as well. Some people with ADHD zone out. Rarely, brief staring spells can be absence seizures. That’s why I tell people to address sleep first, then get evaluated if problems continue.

My take: frequent zoning out is often your brain and body asking for better rest and smarter pacing. Support sleep at night and give your mind short breaks during the day.

I contributed to this piece in Prevention: https://www.prevention.com/health/sleep-energy/a69265069/what-happens-when-you-zone-out-microsleep-research/

New research breaks it down.

10/20/2025

Does the moon change how we sleep? Evidence says yes, at least a little. In evenings leading up to a full moon, people tend to fall asleep later and get less total sleep. A Science Advances study measured this with wrist monitors in both urban participants and the Toba-Qom communities in Argentina who live without electricity. Across settings, sleep duration dropped by about 46–58 minutes before the full moon, and the effect was stronger where there was less artificial light.

Why might this happen? Light in the evening—whether from the moon, street lamps, or a phone—can suppress melatonin, which delays sleep onset and shortens sleep. That means people who spend more evenings outdoors, camp, or live with minimal electric lighting may be more sensitive to moon phases. The flip side is that screens held close to the eyes can be even more disruptive than moonlight.

Who notices it most? People with earlier bedtimes, kids and teens, campers, and those in rural areas often feel the change more, because their evenings are darker and their schedules line up with natural light. If you wake overnight, resist turning on bright lights or checking a phone.

My takeaway: manage evening light, especially the week before a full moon.

Dim overheads 2–3 hours before bed and use warmer lamps.
Power down screens 60–90 minutes before bedtime, or at least lower brightness and use night mode.
Consider amber/blue-light filtering glasses after sunset.
Keep the bedroom dark with blackout shades and avoid night-time clock glare.
Get bright outdoor light in the morning to anchor your circadian rhythm.
Keep a consistent sleep and wake time, even on weekends.

I contributed to this piece in Popular Science: https://bit.ly/4ovjcV7

But probably not as much as your cell phone.

10/06/2025

The 10-3-2-1 sleep method is a simple countdown that aligns with how the brain and body prepare for sleep: 10 hours before bed, stop caffeine; 3 hours before, finish your last meal; 2 hours before, stop work; 1 hour before, screens off. I often simplify this to "tech off at ten," because a firm cutoff for screens and work is the single biggest lever most people can pull for better sleep.

Why it works: caffeine has a 6-hour half-life, so a 20 oz coffee at noon is still like 5 oz in your system at midnight, and it also lightens deep sleep. Alcohol feels sedating but fragments sleep once it wears off 3–4 hours later, disrupting slow-wave sleep. Large meals keep your body busy digesting when you want it resting. Late, intense workouts can also raise body temperature and adrenaline, making it harder to wind down.

Professional tip: treat 10-3-2-1 like training. Commit for 2–4 weeks, set reminders, dim lights, swap the phone for a paper book, take a warm shower, and keep a brief sleep log to track progress. The method is effective, but it’s not a magic bullet—consistency is what makes it work. If you’re still struggling, or if there’s loud snoring, waking up gasping, or persistent insomnia, consider a professional evaluation.

I contributed to this piece in PROVOKED: https://bit.ly/4gWEWGH

No gadgets, no apps, no supplements—just a back-to-basics formula that might finally help you sleep through the night. 2:47 a.m. Wide awake again. My husband snores peacefully next to me (after taking a full three minutes to fall asleep, I might add) and I lie awake mentally reviewing next week’...

09/18/2025

Sleep "mocktails" are making the rounds, and some can be helpful—if we stick to what the research supports. My take: tart cherry juice and magnesium have evidence for improving sleep quality and duration, while lettuce water does not. Tart cherry juice contains small amounts of melatonin and tryptophan and has antioxidant properties; studies have tested up to 200 ml twice daily. Magnesium can improve sleep and mood; the form is worth knowing—threonate tends to reach the brain more readily, while citrate and glycinate are also useful. Powder vs capsule doesn’t matter much.

Safety matters. Keep elemental magnesium well below 350 mg per day. Read labels carefully: a supplement may list a larger compound dose but deliver far less elemental magnesium. For example, about 2000 mg of magnesium threonate provides roughly 140 mg elemental. Too much magnesium can cause nausea, diarrhea, cramping, and at very high doses can affect heart rhythm. Seltzer is fine for fizz; avoid sugary or caffeinated drinks before bed. Lettuce water has very little evidence and no human trials supporting a sleep benefit.

Practical plan: build a solid routine first—consistent bed and wake times, dim lights, and no screens for two hours before bed. If you want to try a mocktail, consider 4–8 oz tart cherry juice diluted with sparkling water 1–2 hours before sleep, plus a magnesium glycinate or threonate providing 100–200 mg elemental magnesium (staying well under 350 mg/day). Valerian root or chamomile can be added and have supportive data. And any time you see a new trend, search "term + PubMed" to check the science.

I contributed to this piece in Popular Science: https://bit.ly/46vwn0N

Should we all be drinking magnesium and lettuce water before sleep? Experts weigh in.

09/11/2025

Many people chase eight hours every night, but time in bed and time asleep are not the same. In middle-aged and older adults, about seven hours of actual sleep tends to align with better brain and mood outcomes. Because most of us sleep a little less than the window we give ourselves, I suggest an eight-hour opportunity for sleep — lights out to alarm — which usually yields a healthy seven hours. Overshooting with nine to ten hours can fragment sleep and reduce efficiency.

Quality matters as much as quantity. Deep sleep is front-loaded in the night; REM sleep clusters toward morning. Late-night emails, doomscrolling, alcohol, and caffeine all chip away at these stages. Some medicines do too: benzodiazepines can reduce deep sleep, and antihistamines like diphenhydramine can cut into REM.

Practical steps I share with patients:
Keep consistent bed and wake times.
Slow down two hours before bed — "turn tech off at ten."
Avoid alcohol and large meals for 3–4 hours before bedtime; skip late exercise.
Keep the bedroom cool, dark, and quiet.

If you wake at 2 a.m., do not reach for your phone. Try 3-4-7 breathing, and if you are not sleepy after ~20 minutes, get up and read a paper book in dim light.
Short-term melatonin can help while you rebuild habits, but lifestyle changes do the heavy lifting. Afternoon slump? A 10–15 minute rest or a small late-morning coffee can help; avoid caffeine after noon. Hormonal factors, including estradiol and progesterone, also play a role — check levels and work with a specialist.

I contributed to this piece in US News & World Report:
https://bit.ly/47BgxnG

08/25/2025

Have you ever learned a new word, recognized a specific trend, or started thinking about a certain car—and suddenly it seems to appear everywhere? This is what we call the Baader-Meinhof phenomenon, or more simply, the 'frequency illusion.' It’s not that the world suddenly changed, but rather your brain is now more tuned into that concept.
This is driven by selective attention and confirmation bias. Your mind filters for what it expects or values based on recent exposure, allowing some information in while ignoring the rest. Once you become aware of something new, your brain becomes hyper-aware of it and starts identifying it more often, reinforcing the perception that it's suddenly everywhere.
This cognitive loop can influence how we perceive ideas, behaviors, and even larger cultural trends. Recognizing how our minds work in this way can help us better understand what’s real versus what’s simply more noticeable to us at a given time.
I contributed to this piece in Verywell Mind, where I dive deeper into why this happens and how to stay aware of this cognitive bias: https://bit.ly/3V0ICNu

The Baader-Meinhof phenomenon, AKA the frequency illusion, happens when we notice something and it suddenly seems to be everywhere. Learn why it happens.

08/21/2025

Middle-of-the-night wakeups can be frustrating—often leading to more stress and even less sleep. While many reach for their phone (which only makes things worse), simple calming techniques can help you fall back asleep faster.
One approach gaining attention is based on eye movements similar to those used in EMDR therapy—a research-backed method for calming the nervous system by moving the eyes left to right repeatedly. These movements may activate the parasympathetic nervous system, which is responsible for relaxation and recovery.
I often suggest pairing this with controlled breathing (like box breathing: inhale for 3 seconds, hold for 4, exhale for 7) or progressive muscle relaxation. These physical techniques shift focus from the racing mind back to the body, helping ease the transition back to sleep.
The key? Keep your mind clear, direct attention away from screens, and use physical relaxation methods. It doesn’t have to be complicated—just consistent.
I contributed to this piece in the New York Post, which breaks down the concept further:
https://bit.ly/4opylbo

“I’ve tried it a couple of nights in a row and it literally works — like it’s the best trick I’ve ever tried,” Jenna Coak said in a video on TikTok.

08/18/2025

Methylphenidate, commonly known as Ritalin, is a stimulant prescribed to improve focus, attention, and impulse control. But combining it with alcohol can send mixed signals to your body. One stimulates your system, the other sedates it. This conflicting effect can mask the sensation of intoxication—making a person drink more without realizing how impaired they truly are. That increases the risk of overconsumption, impaired judgment, and cardiovascular stress.

If you're prescribed methylphenidate and choose to drink, consider lower doses (1-2 drinks max) and possibly skipping or switching to a shorter-acting version on those days. Being informed helps prevent unintended harm.

I had the chance to speak with MedShadow about how alcohol interacts with Ritalin, and what safer strategies might look like.

Read the full interview in the first comment.

Use caution when drinking alcohol with methylphenidate (Ritalin, Concerta), as the combination may result in unintended side effects