Getting Your Lost Sleep Back

It may seem like we need a lot of things in order to survive but it is not the case. If you think about it, we only need the bare necessities such as food, water, clothing, and shelter to really survive but because of the changes in the environment, a lot of things that used to be a luxury are now considered a necessity. The technological boom definitely made our lives easier but somehow complex too. As a result, we end up compromising some essentials in our lives thinking that we can still make up for it someday.

Sleep is a fine example. You probably find yourself sleeping in the wee hours of the morning by your own volition. The use of the web and social media is highly addicting. There are countless things to do by yourself online whether it is for leisure or for a specific purpose. People can now work online too anywhere in the globe as long as they have the necessary equipment (PC or laptop) and a stable Internet connection. The night can be turned into day and still remain as productive. What many of us fail to realize is that by doing so, we significantly mess up our internal body clock and miss out on the other equally important things that we can only get during the day such as natural sunlight.

Admit it: There are some parts of your bedtime routine that might not exactly be the best things ever to promote a totally restful sleep. Maybe the last thing you do each night is scroll through Instagram for a solid 45 minutes, or perhaps you love drinking a Diet Coke with your 10 p.m. crossword puzzle. You might not think much of these common sleep habits, like your delicious after-dinner espresso, or your tendency to sometimes (OK, a lot of the time) fall asleep with the lights on, but some of them are actually pretty bad for you, and they could explain why you never seem to feel as well-rested as you should.

Now, how much sleep you need to actually

How to Prevent Early Morning Wake Ups

There’s a common line I hear from parents who have completed the Sleep Sense Program when I follow up with them a few weeks after their little one starts sleeping through the night. It goes something like this…

“We’re so relieved to finally be getting some sleep again! We still have an issue with him waking up at 5:00 in the morning, but compared to what we were dealing with, we’re not complaining!”

And while it’s great that your baby (and you!) are getting much more sleep than you might have been prior to starting the program, there’s still something about that early morning wake up call that just makes you feel like you haven’t quite succeeded.

Well today I’m going to give you some tips to help you solve this last piece of your little one’s sleep puzzle and get you both sleeping until a reasonable hour of the morning.

Rather read than watch? Click here.

Narcolepsy Meets Design Thinking – Join Me for Unique Boston Event

Please join Project Sleep in Boston for “Innovations in Narcolepsy Awareness” on Saturday, Sept. 15, from 10 a.m. – 4 p.m. at the NonProfit Center (89 South Street, Boston, MA – one block from South Station).

This one-day meeting and interactive workshop will empower and educate advocates while also advancing novel approaches to educating the public about narcolepsy. Attendees will have the unique opportunity to leverage their lived experience to explore how we might breakdown stereotypes and design a brighter future for narcolepsy.

Admission is free and lunch will be provided, but space is limited so please RSVP today:

What’s Different About This Event?

Design thinking is a powerful tool to innovate healthcare.  I’ve been lucky to participate in design thinking exercises at Stanford Medicine X and the 2016 White House Precision Medicine Initiative.

Admittedly, I didn’t drink the “Design Thinking” Koolaid right away. I was skeptical of the post-in note collages. Yet, design thinking snuck up on me and changed my life – making me a better advocate, innovator and human.

Design Thinking Meets Narcolepsy!

One of the people who opened my eyes to design thinking is Nick Dawson, a healthcare design leader who I look up to a lot. I’m SO honored Nick will join us (all the way from San Francisco!) to lead us through interactive “design thinking” exercises.

To my knowledge, this is the first design thinking workshop to advance the goals of the narcolepsy community. I hope this is just the beginning and that this powerful tool will spread across the sleep field to facilitate more cross-disciplinary collaboration.

The Power of Storytelling

Research shows that personal stories are invaluable public education tools. Audiences are much more likely to engage with and retain information when it is delivered by someone with lived experience, giving a “face” to medical terminology and statistics.

This is why I can’t wait for Rising Voices of Narcolepsy trained speaker, Michelle Zagardo, to share her inspiring RVN presentation during this event! Rising Voices of Narcolepsy is a program of Project Sleep to empower patient-advocates to share their stories and …

Natural Remedies Against Snoring

With everything we go through every day, the only thing we look forward to is the time we go home and lay down in bed for a nice relaxing sleep. Stress at school and work can eat us up and leave us feeling drained at the end of the day that the only thing that’s keeping you going is the thought of being able to rest once nighttime falls. Well, it is easier said than done. There are people who are unable to go to sleep even if they want it so bad. Also, there are individuals who want nothing else but to sleep but are kept awake by their loud snoring partners.

Snoring is a prevailing problem in different parts of the world. Men and the elderly are the most widely affected. Not only is it distressing and annoying but embarrassing too. Snorers are the butt of jokes in the family but there is little they can do about it because they are asleep when they snore, totally oblivious of their nasty habit. Also, people who sleep on their back are likewise most susceptible to snoring than those who sleep on their sides. While snoring is often caused by a physical anomaly in the mouth’s structure, it can be prevented.

  1. Quit Bad Habits Such As Alcoholism, Smoking Etc

 Intake of Alcohol, sedatives, and drugs that promote deep sleep can all cause snoring. Even excessive tiredness can have that same effect. If you tone your tongue and throat muscles, they will have less of a tendency to let loose tissues flop into the airway during sleep.

If you cannot quit drinking or using sedatives for one reason or the other, make sure you don’t take any of such stuff at least two hours before bedtime.

  1. Lose weight if you are overweight

This will help reduce the amount of tissue in the throat that might be causing your snoring. You can lose weight by reducing your overall caloric intake by eating smaller portions and more healthy foods. Make sure you get regular exercise daily. You may also consider seeing your

The Case for Minimally Invasive Office-based Sinus Balloon Dilation and Nasal Airway Treatments

A surgeon explains how procedures such as in-office balloon sinuplasty may subjectively improve sleep quality and ultimately improve obstructive sleep apnea treatment compliance in select patients.

The traditional treatments for obstructive sleep apnea (OSA) and snoring are relatively well known, and include various forms and delivery methods of positive airway pressure (such as CPAP), oral and nasal airway appliances, and an ever-expanding variety of airway surgical procedures. The goal of the physician is to get OSA treated in a definitive and/or consistent way, while still bringing improvement to the patient’s subjective complaints.

These various treatments can be quite effective for reducing or eliminating OSA for a number of patients, but as we know, patients aren’t always amenable to undergoing surgery, or aren’t always compliant in using the CPAP or similar devices on a consistent basis. In my opinion, the goal of a good physician is to ultimately bring these patients to the correct understanding of their condition so they may voluntarily and happily move forward with the appropriate treatment. As most of us know, this task can often become more of an art than a science.

For these reasons, in appropriate patients I find it helpful to offer a less invasive treatment alternative that doesn’t involve surgery and can often serve as an adjunct to the more traditional medical and surgical treatment options for obstructive sleep apnea and snoring, should they be required.

For patients in my practice whose OSA and snoring are also associated with sinus and nasal obstruction, I have expanded the treatment options in recent years to include an in-office balloon sinus dilation, or balloon sinuplasty, as well as other in-office nasal airway procedures. These procedures often succeed as standalone treatments to fix or greatly reduce the patient’s symptoms. When they do not, they can often bridge the gap between compliance with CPAP and/or, for patients who are indecisive or remain noncompliant, more definitive surgery.

Ultimately, this allows the ENT [ear-nose-throat] clinician to provide a larger patient population with a non-surgical treatment option that is minimally invasive, yet maximally effective for relieving

“Ask Us Anything!” with Dr. Mignot, Julie Flygare and Watson


I’m super excited to share that on Tuesday, Sept. 4, at 7 p.m. ET, Project Sleep will host a very special “Ask Us Anything” Facebook Live event, featuring myself along with Emmanuel Mignot, M.D. Ph.D., Director of the Stanford Center for Sleep Sciences and Medicine, and Watson, a chihuahua with narcolepsy.

We will answer as many of your questions as we can in the hour and Dr. Mignot is excited to share new narcolepsy updates! I’m thrilled that this will kick off Project Sleep’s new Facebook Live monthly series, covering a wide variety of topics to be announced each month.

Have you met a dog with narcolepsy?

I’ve NEVER met a dog with narcolepsy before, so meeting Watson “live” on our broadcast will be super cool – and hopefully not too “catapletic” for me! For some reason, I envision feeling that “ironic connection” feeling if I were to see any signs of our same muscle weakness in the dog.   😉

Send us your questions

Submit your questions using this link by Sept. 1, at midnight, and we will answer as many as possible live!

Although we cannot answer personal health questions via a FB Live broadcast (and must advise folks to reach out their medical professionals about personal health questions), there is SO much we’d love to discuss on this FB live!

Ask Dr. Mignot and myself about narcolepsy research, awareness, advocacy, social support, OR our personal journeys to where we are today! Ask Watson and I about our favorite nap spots or trickiest cataplexy triggers. Dr. Mignot will help translate for Watson!

Watch the broadcast LIVE!

To watch the live broadcast on Sept. 4, go to Project Sleep’s Facebook Page. The Live video will appear in our news feed at 7 p.m. ET.


from Julie Flygare…

The Bedtime Potty Excuse

Potty training is an exciting time for parents and their toddlers. Your youngster takes one of their first exciting steps towards their “big kid” status, and parents get to say goodbye to all of the diaper related unpleasantness they’ve dealt with since baby first arrived.

But right around the time your child learns to use the potty, chances are they’ll also learn a very effective method of leaving their bedroom when they’re supposed to be sleeping. “I have to go potty” is the go-to excuse for toddlers looking for something to do when they wake up, whether it’s genuine or not.

Today, I’ll give you some tips to help you deal with this scenario in a way that is respectful of your child’s needs and will keep frivolous bathroom requests from popping up multiple times a night.

Rather read than watch? Click here.

Why wait? Try out my No-Sweat Potty Training Program and get started today! The sooner you get the process started, the sooner you can bid farewell to diapers and baby wipes, and you and your child can both celebrate your new-found independence.

The post The Bedtime Potty Excuse appeared first on The Sleep Sense Program by Dana Obleman.

from Blog – The Sleep Sense Program by Dana Obleman…

The Vicious Cycle of Childhood Obesity and Snoring

In a new longitudinal observational study, scientists at Beth Israel Deaconess Medical Center (BIDMC) looked at the relationships among maternal snoring, childhood snoring and children’s metabolic characteristics—including body mass index (BMI) and insulin resistance, which reflects future risk for developing diabetes and cardiovascular disease—in approximately 1,100 children followed from gestation through early adolescence. Led by endocrinologist Christos S. Mantzoros, MD, DSc, the team demonstrates a bidirectional relationship between snoring and body weight in children. Their findings are published in the journal Metabolism.

“Excess body weight and child snoring were each predictive of the other among the children and adolescence in this cohort, creating a vicious metabolic cycle,” says Mantzoros, director of the Human Nutrition Unit in the Division of Endocrinology, Diabetes, and Metabolism at BIDMC, in a release. “Our findings confirm the existence of a physiologic loop between worsening obesity and worsening sleep apnea, which in turn leads to worsening obesity and higher risk for diabetes and cardiovascular disease later in life.”

Mantzoros and colleagues examined the relationships among maternal snoring, child snoring, and child metabolic outcomes in humans. Their findings build on animal data suggesting maternal sleep may affect metabolic outcomes in the next generation. In rodent studies, female rats were exposed to intermittent hypoxia late in pregnancy to mimic maternal sleep apnea. Their male offspring weighed more and ate more, and blood work revealed they had higher fasting levels of insulin, triglycerides, and cholesterol levels—the major metabolic biomarkers risk for developing diabetes and cardiovascular disease later in life.

The team analyzed data from Project Viva, a study that recruited expectant mothers from Atrius Harvard Vanguard Medical Associates—a network of 34 medical clinics in eastern Massachusetts—between 1999 and 2002. Mothers filled out annual questionnaires sent in the mail or via email. In combination with blood samples and measurements obtained at in-person research visits at roughly 7 and 13 years of age, the data provided scientists with a trove of information. Data points included but were not limited to: participants’ sleep schedules, television watching habits, fast food and sugar-sweetened beverage consumption, body composition, body mass, blood glucose and cholesterol

The Cheapest Anti-Snoring Pillow

Snoring is a major complaint in virtually every part of the world. All families have that one or more person who snore loudly at night and is the subject of family jokes. It was no big deal back then but it came to light that snoring is actually a deadly condition that not only prevents you from getting a good night’s sleep but also compromise your health and endanger your life. It is no joke losing sleep every night as it has a big impact on your focus, attention, and performance the following day. You also get more sickly if you always suffer from sleep deprivation.

The sleep industry has grown considerably in order to meet the demand for anti-snoring and sleep-related products. Whether it is a mouthpiece like SnoreRx ( or Good Morning Snore Solution ( that is used by millions from far and wide, there are many others that offer relief from snoring and promote restful sleep to people diagnosed with sleep apnea or those who have a hard time falling and staying asleep. One of the most popular items right now is snoring pillows. After all, it is what offers you comfort once your head hits the sack and enables you to drift off to sleep much easier.

If you’ve ever slept in the same bed as a snorer, you’ll know that it’s a truly harrowing experience. While they sink into a deep slumber, you toss, turn, try to block your ears with anything nearby, and grow increasingly frustrated as every nudge you give their body only stops their snoring for a few brief, blissful seconds before it comes back even louder. It’s miserable. And you’d try anything to put an end to it so you can bloody well get some rest. If you’re considering making your partner get surgery on your nose or relegating them to the sofa forevermore, it might be worth trying Aldi’s new solution. At £5 it’s worth a go, right?


When we talk about innovative sleeping solutions, it is understandable that you will shell …

Can I be Flexible With Bedtime?

After parents and baby put in the work to develop the skills to sleep through the night, there can be a real sense of accomplishment, which is absolutely deserved! It’s no walk in the park and getting baby sleeping through the night is an amazing feat, for sure.

But there can be a tendency to drift back into old habits once baby’s sleeping well, and the one I see most often focuses on bedtime.

So when is it OK to switch up bedtimes? How often, and what are the consequences if you do it too often? I’ve got all of that and more in this week’s video.

Rather read than watch? Click here.