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Sleep Well Stay Well

Sleep Well Stay Well

By Malia Jacobson
Simple, science-backed strategies to sleep well and stay well during stressful times with sleep and health journalist Malia Jacobson.
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Fixing chronic fatigue with Dr. Jacob Teitelbaum

Sleep Well Stay Well

Fixing chronic fatigue with Dr. Jacob Teitelbaum

Sleep Well Stay Well

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Season 1 wrap up: Staying well through life's transitions
That's a wrap on this season of Sleep Well, Stay Well! I'm re-sharing an episode from late last summer with Dr. Carissa Alinat on sleeping well and staying well through life's changing seasons. She offers great advice on keeping your energy high and your sleep on track during times of transition and change, which is very applicable as we transition to a new phase of the pandemic. Thank you for listening, and I'll see you for Season 2! doctorcarissa.com Follow me: instagram.com/bymaliajacobson
29:54
April 29, 2021
Sleep dentistry, sleep apnea, and facial pain with Dr. Dave Shirazi
If you've heard the term "sleep dentist" and wondered about whether this a professional in this field could potentially help you or a loved one with sleep apnea or facial pain, this episode is for you. My guest is Dave Shirazi, DDS, a sleep expert, dentist, and a licensed acupuncturist practicing in the Los Angeles area. He’s  a leader in the study and treatment of (TMJ), sleep apnea, and facial pain. Dr. Shirazi believes that many health issues have their roots in sleep disorders. tmjtherapycentre.com www.sleepconejo.com/shirazi Follow me: instagram.com/bymaliajacobson
37:06
April 15, 2021
Unsweetened dreams: How sugar affects sleep with Mike Collins
Today’s episode explores the surprising connection between sugar intake and sleep quality with guest Mike Collins, author of Last Resort Sugar Detox Guide and founder of sugaraddiction.com. Book link: https://tinyurl.com/8ejrkpax Follow me at instagram.com/bymaliajacobson
32:20
April 8, 2021
“Coronasomnia” and the pandemic's impact on sleep with Aster J. Haile
If you suspect that you're more exhausted than you were a year ago, you're not alone—and you're not wrong. New research is emerging to show us exactly how the events of the past year have shifted our sleep habits and our health. Today's episode covers "coronasomnia," the pandemic's impact on sleep habits, with new research and insights from Aster J. Haile, their head of wellness. The Relax Melodies app has over 50 million downloads and is "the most positively reviewed app in the history of the Apple Store,” according to Business Insider. Aster has written and produced many of the app’s most popular guided meditations and stories. She draws from her background in creative writing and journalism, as well her meditation and hypnosis training.  instagram.com/asterjustinehaile instagram.com/relaxmelodies Follow me: instagram.com/bymaliajacobson
23:11
April 1, 2021
Good vibes, better sleep with Dr. Alison J. Kay
How can we heal from the stress of the past year, and get our minds, bodies, and sleep back on track? Let's find out with leading energy medicine practitioner and mind-body expert Alison J. Kay, Ph.D.! We cover the chakra system, meditation, spirituality, and what all of it means for our sleep and wellbeing. For more than 25 years, Dr. Alison J. Kay has practiced as a mind-body energy healer, founding the Vibrational UPgrade System, and worked in yoga, meditation, chi gong, energy medicine, mind-body fitness, longevity, and holistic health with a specialization in the chakra system. Considered one of the leading experts in her field, she has taught around the world and has written three books including the award-winning “What if There’s Nothing Wrong?" instagram.com/dr.alisonjkay alisonjkay.com facebook.com/drAlisonJKayofVibrationalUPgrade Follow me: instagram.com/bymaliajacobson
38:39
March 25, 2021
World Sleep Day, vaccine prep, and helping tired teens after DST
It's Sleep Awareness Week (March 14-20) and you're probably pretty tired. In honor of World Sleep Day on Friday, March 19, this episode features sleep news, tips, and notes from two experts, Dr. Lourdes DelRosso, associate professor of pediatrics and sleep medicine at the University of Washington School of Medicine, and Dr. Craig Canapari, director of the Yale Pediatric Sleep Center and a physician in the area of pediatric pulmonology at Yale New Haven Hospital. Enjoy, share, and please, get some rest! Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
01:09:25
March 18, 2021
Ask Malia Mini: Why your child can't fall asleep after DST and how to help
It's time to spring forward, and that means bedtime chaos for families everywhere. Luckily, DST doesn't have to be so darn difficult. In this quick mini-episode I cover why moving the clocks forward makes bedtimes harder, and how to avoid disrupting your child's (and your) routine this Sunday, March 14.  Show notes: sleepwellstaywell.com Article link: https://www.coloradoparent.com/spring-forward-stay-sane/ Follow me: instagram.com/bymaliajacobson
14:59
March 11, 2021
Better sleep for couples series: Sleep divorces with Dr. Chris Winter
Today we’re finishing our mini-series on sleep and relationships with a big topic—the sleep divorce. What is it and do you need one? My guest is Dr. Chris Winter. You may have seen his contributions to Men’s Health or a number of other national publications. Bio: W. Chris Winter, M.D. is author of The Sleep Solution: Why Your Sleep is Broken and How to Fix It (Berkley, 2017). He’s a neurologist and sleep specialist based in Charlottesville, Virginia. Book: https://tinyurl.com/8funjnh3 Show notes: www.sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
01:01:43
March 4, 2021
Better sleep for couples series: Help for Restless Legs Syndrome (RLS) with Dr. William Ondo
Next up in the Better Sleep for Couples series: Help for Restless Legs Syndrome (RLS), a common neurological disorder affecting up to 14% of the population and often, their bed partner. My guest is RLS expert William Ondo, MD, director of Movement Disorders at Methodist Neurological Institute in Houston, Texas and RLS Foundation Scientific and Medical Advisory Board Member. His 2017 study titled “Restless Legs Syndrome 'Patient Odyssey' survey of disease burden on patient and spouses/partners” was published in the journal Sleep Medicine. Study link: https://www.sciencedirect.com/science/article/abs/pii/S1389945717315903?via%3Dihub RLS Foundation: https://www.rls.org/ Methodist Neurological Institute: https://www.houstonmethodist.org/neurology/locations/texas-medical-center/ Show notes: www.sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
23:59
February 25, 2021
Better sleep for couples series: Sleep and relationships with Dr. Michael Tobin
Peacefully sharing a bed with a romantic partner is deeply rooted in our ideas about romantic love and partnership. But in reality, one in four couples sleeps separately, and nearly half of adults say they wish they could sleep apart from their partner for a better night’s sleep. Despite all of our romantic ideals about sharing a bed with a partner, there are sometimes things we need to navigate in order to get there—from snoring to differing sleep schedules to sharing a small space (like a two-person tent). To help us sort that out I have marriage and family expert Dr. Michael Tobin, a clinical psychologist, veteran couples and family therapist, and author. He founded the award-winning website www.wholefamily.com in 1996, which has been recognized by Time, Family Life, Yahoo, Internet Life, USA Today, The Chicago Tribune, the BBC, the Jerusalem Report and the Jerusalem Post and garnered over 50 awards. wholefamily.com Brides "What is a Soulmate" article: www.brides.com/what-is-a-soulmate-5097403 Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
38:02
February 18, 2021
Better sleep for couples series: Snoring solutions with Dr. Jacob Teitelbaum
Happy February! Just in time for Valentine’s Day, I’m kicking off a short episode series on better sleep for couples with an episode on snoring. If a partner’s snoring is stealing your sleep, you’re not alone. Snoring is highly common—about half of adults snore—and highly treatable. My guest is Dr. Jacob Teitelbaum, sleep and integrative medicine expert who specializes in curing the root causes of fatigue. We discuss the everything from a $1 snoring solution to anti-snoring mouthguards to surgery, a new FDA-approved device to look for, and why your partner's diet might be contributing to the problem.  BIO: Jacob Teitelbaum, M.D., is one of the most frequently quoted integrative medical authorities in the world. He is the author of the best-selling book From Fatigued to Fantastic! and appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, and CNN. Links: https://vitality101.com/ fatiguedoc @ gmail.com sleepwellstaywell.com  Follow me: instagram.com/bymaliajacobson
36:46
February 11, 2021
Back to school in February? Getting into a school year sleep routine (again)!
Welcome to the most bizarre back-to-school season yet. With many local schools resuming in-person classes this month, parents might be wondering just how to return to a school-year sleep routine after nearly a year of remote learning. I'm re-posting my school-year sleep episode with Dr. Scott T. Bonvallet, which includes tips for making those school mornings easier, how to support better sleep without bedtime battles, and how to make this whole ordeal a little less chaotic for the entire household.  BIO: Dr. Scott T. Bonvallet is the Medical Director of the Overlake Sleep Disorders Center in Bellevue, Washington, and is board certified in Sleep Medicine, Pulmonary Diseases, and Critical Care. Follow me: instagram.com/bymaliajacobson
45:05
February 4, 2021
Treating insomnia with CBT-I and ACT with Dr. Colleen Ehrnstrom
If you're struggling with sleep in 2021, this episode is for you! Today we’re talking about treating insomnia with cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT). These are incredibly safe, effective therapies for insomnia that you can learn and practice over time. BIO: Colleen Ehrnstrom, Ph.D., ABPP is a licensed clinical psychologist with a specialty practice in Acceptance and Commitment Therapy (ACT). Areas of expertise include insomnia and other sleep disorders, anxiety, and depression. Dr Ehrnstrom is the co-author of the book End the Insomnia Struggle: A Step by Step Guide to Help you Get to Sleep and Stay Asleep, which offers a comprehensive, personalized sleep program that integrates the physiology of sleep, cognitive behavioral therapy for insomnia (CBT-I) and acceptance and commitment therapy (ACT). Dr. Ehrnstrom is currently working in the Counseling and Psychiatric Center (CAPS) at the University of Colorado at Boulder.  Show notes: sleepwellstaywell.com  Dr. Ehrnstrom: https://impactpsychcolorado.com/colleen-ehrnstrom   Book: End the Insomnia Struggle: A Step by Step Guide to Help you Get to Sleep and Stay Asleep: https://tinyurl.com/yyotst6f Follow me: instagram.com/bymaliajacobson
56:50
January 28, 2021
Re-post: Helping kids build resilience with Dr. Wendy Sue Swanson
Today's episode is a re-post of my interview with Dr. Wendy Sue Swanson, MD, a pediatrician, author, mom, and Chief Medical Officer at SpoonfulOne. She has devoted her career to prevention efforts and works to bridge the gap between parents and doctors using digital media. As the first physician blogger for a US pediatric hospital, Dr. Swanson helped lead the way for novel use of social and digital media in health care. She speaks in the U.S. and internationally on health, healthcare, and communication with patients through digital media. Follow me: instagram.com/bymaliajacobson
45:57
January 14, 2021
Building a better biome with Master Herbalist Paul Shulick
What do gut health, skincare, and your immune system have in common? As it turns out, plenty. Master herbalist and influential health entrepreneur Paul Shulick, co-founder of New Chapter Supplements, joins me to talk about building an enduring business, cultivating a strong immune system, and connecting to our communities. BIO: Master herbalist Paul Shulick founded New Chapter Supplements with his wife Barbi Shulick. They grew New Chapter into one of the most influential brands in the industry before selling to Proctor and Gamble in 2012. Their new company For the Biome is changing the paradigm for both skincare and immune health with his cutting edge work to advance the understanding of both the microbiome and macrobiome.  Link: https://forthebiome.com/ Show notes: sleepwellstaywell.com  Follow me: instagram.com/bymaliajacobson
40:45
January 7, 2021
SWSW New Year's Resolution edition!
Happy 2021! If you have a health and wellness goal for the New Year, I have an episode that can help. I'll talk through some common NY resolutions and match them to specific SWSW episodes where you'll find tips and expertise specific to your personal goals. I'm also adding my interview on effortless sleep with certified insomnia coach Martin Reed. Here's to sleeping well and staying well in the New Year. Cheers! Follow me: instagram.com/bymaliajacobson
43:29
December 31, 2020
Holiday re-gift: CBT-I with Vanessa Roddenberry, Ph.D.
Happy holidays to you and yours! Please enjoy this repost of my interview with cognitive behavioral therapy practitioner Dr. Vanessa Roddenberry. Costco Connection article: https://www.costcoconnection.com/connection/202012/MobilePagedArticle.action?articleId=1641685&lm=1607117034000#articleId1641685 Follow me: instagram.com/bymaliajacobson
35:40
December 24, 2020
How sleep helps smokers quit with Michael A. Grandner, Ph.D. and Elizabeth Connick, MD
One in five U.S. adults smokes, a behavior that affects cardiovascular health, immune health, and even sleep health. Smoking is the leading cause of preventable disease in the U.S., according to the Centers for Disease Control and Prevention (CDC), and quitting is not easy. New research from the the University of Arizona Health Sciences shows getting a good night’s sleep could be another tool to help people successfully quit smoking. Guests: Michael A. Grandner, PhD, MTR, an associate professor in the UArizona College of Medicine – Tucson’s Department of Psychiatry and director of the Sleep and Health Research Program Elizabeth Connick, MD, chief of the Division of Infectious Diseases in the College of Medicine – Tucson uahs.arizona.edu/ psychiatry.arizona.edu/research/sleep-and-health-research-program deptmedicine.arizona.edu/divisions/infectious-diseases Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
42:55
December 17, 2020
How to pick a mattress with Haniya Rae of Consumer Reports
Let's talk mattresses! Whether you're planning a future mattress purchase or ready to buy today, don't part with your hard-earned cash until you listen to this episode. My guest is Consumer Reports journalist Haniya Rae, author of their 2020 Best Mattresses report. We cut through confusing mattress marketing hype to discuss how to pick a mattress that you'll love, how much to spend, and whether fancy new features are worth it. And yes, we do name names.  BIO: Journalist Haniya Rae covers sleep products for Consumer Reports. She writes about the intersection between design and technology—whether for drywall or robotic vacuums—and how the resulting combination affects consumers. She’s written about consumer advocacy issues for publications like The Atlantic, PC Magazine, and Popular Science, and now tackles the issue for Consumer Reports. Twitter: @haniyarae Show notes: Sleepwellstaywell.com https://www.consumerreports.org/mattresses/best-mattresses-of-the-year/ Follow me: instagram.com/bymaliajacobson
46:24
December 10, 2020
Ayurveda and sleep with Dr. Nancy Lonsdorf
The holidays are here, when our bodies, schedules, and wallets are strained to the max. Today's guest is nationally recognized Ayurvedic and integrative medicine expert Dr. Nancy Lonsdorf, MD. We discuss how to incorporate Ayurvedic principles into your sleep and self-care routine, the health benefits of Ayurvedic oil massage, and how to feel better when our routines are disrupted. BIO: Nancy Lonsdorf, MD, is a practicing physician and Ayurvedic expert specializing in women’s health issues and was named “one of the nation’s most prominent Ayurvedic doctors” by the Chicago Tribune Dr. Lonsdorf currently has a private practice in Integrative, Holistic Medicine and Ayurveda in Fairfield, IA and teaches Maharishi Ayurveda to medical doctors and health practitioners at The Scripps Center for Integrative Medicine and at the University of Maryland School of Medicine’s Center for Integrative Medicine. She received her medical degree from the Johns Hopkins School of Medicine and her residency training in psychiatry at Stanford University.  Show notes: sleepwellstaywell.com  drlonsdorf.com Follow me: instagram.com/bymaliajacobson
48:16
December 3, 2020
Happy Thanksgiving!
Wishing you a safe and healthy holiday week! Follow me: instagram.com/bymaliajacobson
01:38
November 26, 2020
We have COVID vaccines—now what? with biotech CEO Dr. Jeremy M. Levin
BIO: Dr. Levin is founder, chairman and CEO of Ovid Therapeutics Inc (NASDAQ:OVID), a company whose mission is to bring treatment to patients with rare neurological conditions. Dr. Levin is concurrently the chairman of the Biotechnology Innovation Organization (BIO). Dr. Levin was voted as one of the 25 most influential biotechnology leaders by Fierce Biotech and named one of the top 3 biotechnology CEOs in 2020 by The Healthcare Technology Report. He is the recipient of the Albert Einstein Award for Leadership in Life Sciences, the B’nai B’rith Award for Distinguished Achievement, and the Kermode Prize from the University of Cambridge where he earned his medical and surgical degrees. Follow me: instagram.com/bymaliajacobson
46:24
November 19, 2020
Eight fixes for winter sleep woes
Wondering why your child is up before dawn, waking with nightmares, or won't settle down for their long winter's nap? On this episode I cover eight reasons why your child might struggle with sleep during the colder months, along with easy fixes for winter sleep woes. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
25:13
November 12, 2020
Helping new parents thrive with Rue Khosa, ARNP
On today's episode I talk with family nurse practitioner Rue Khosa, MSN, FNP-BC, IBCLC, about how new and expectant parents can thrive, even in 2020 (hint: sleep plays a big role). We also talk about safe sleep for breastfeeding infants, nursing myths, and how healthcare providers fail new mothers. BIO: Rue Khosa, AKA The Boob Boss, is the owner/founder of The Perfect Push, a lactation and parenting wellness clinic and an advocate for immigrants, women of color, and underserved communities in the US and abroad. In August 2019, to address healthcare disparities affecting women of color and immigrants, Rue founded The Perfect Push Foundation. The Perfect Push Foundation (TPPF) is a 501c3 nonprofit organization focused on empowering the underserved and at-risk to address maternal and fetal mortality in their communities here in the United States and around the world. theperfectpush.com Instagram.com/rue_theboobboss Follow me: instagram.com/bymaliajacobson
51:51
November 5, 2020
Healing emotional fatigue with Myra Godfrey
When you're not just physically tired, but emotionally drained as well, what can you do to reduce stress and feel better? Author and wellness expert Myra Godfrey joins me to talk about how we can find our own individual meditation style, why breathwork isn't for everyone, and easy ways to feel more energetic, starting today. BIO: Myra Godfrey is a best-selling author, TEDx and motivational speaker, and creator of The WELL Method for purpose-filled, healthy living. After healing herself naturally from debilitating fibromyalgia, Myra developed The WELL Method to teach others the 4 cornerstones of a healthy, purpose-driven life.  jayajayamyra.com  Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
26:00
October 29, 2020
Ask Malia Mini: Good news about Daylight Saving Time!
On this Ask Malia mini episode I give tips and techniques for an easy adjustment to the annual DST “fall back” sleep struggle. End those too-early wake ups before they start and keep your family’s sleep routine on track, with almost zero effort. Follow me: instagram.com/bymaliajacobson
14:21
October 14, 2020
Supporting kids' emotional health during COVID with Gretchen Campbell, LMHC
Seven months into remote learning, some students are thriving while others struggle. How can parents and caregivers support students' mental and emotional health during this long phase? Today's episode covers the upsides and the drawbacks of this extended stretch of home-based learning and how families can cope with uncertainty, soothe anxiety, and minimize conflict during this uncharted adventure.   BIO: Gretchen Campbell is a Licensed Clinical Mental Health Counselor and founder of Grow, Encourage, Empower, a counseling practice in Raleigh-Durham, North Carolina focused on the needs of youth, young adults, and parents. In addition to therapeutic counseling for tweens/teens and parent education, she is creator of the online and offline community Brown Girlz Do, a safe space for young girls and women to show up as their authentic selves and connect while doing things they love. She’s also the author of I'm a Mom of a Teen Girl, Help!, released in 2019. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
48:02
October 8, 2020
Getting more out of your sleep tracker with Dr. Conor Heneghan
If you wear an activity tracker to count your steps, log running miles, or track any other health data, you also have a sleep tracking tool at your fingertips (or on your wrist, more likely). How much do you know about that high-tech wonder you're wearing, and how can you use it to actually improve your sleep? BIO: Conor Heneghan, PhD is a Director of Research and Algorithms and the lead research scientist at Fitbit. He joined Fitbit in 2015 and has led efforts in the development of sleep tracking and other physiological metrics using Fitbit technology. Prior to Fitbit, he worked at ResMed from 2011-2015 as Chief Engineer. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
27:57
October 1, 2020
Help for restless sleepers with Dr. Lourdes DelRosso
Does your child toss and turn all night and seem irritable and tired during the day? You'll want to listen to this chat with sleep specialist and researcher Dr. Lourdes DelRosso. Last month, Dr. DelRosso and her colleagues announced that their work had led to a newly defined pediatric sleep disorder called Restless Sleep Disorder. Children suffering from restless sleep disorder reported having trouble focusing during the day, emotional and behavioral problems at home and at school, irritability, and hyperactivity. Often these children have iron deficiencies, and supplemental iron was found to help with their sleep. BIO: Lourdes DelRosso, MD, is an associate Professor of Pediatrics in the Division of Pulmonary and Sleep Medicine with University of Washington School of Medicine and Seattle Children’s Hospital. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
25:39
September 24, 2020
CBD, anxiety, and sleep with Dr. Scott Shannon
Cannabidiol, better known as CBD, is a popular remedy for anxiety, but does it really help sleep? Today's guest is Scott Shannon, MD, lead author of Cannabidiol in Anxiety and Sleep: A Large Case Series published in The Permanente Journal in 2019. He helps unpack what the research says about CBD's effects on anxiety and sleep, common misconceptions about CBD, and what to know about using CBD at home.  BIO: Scott Shannon, MD, is a holistic medicine practitioner, researcher, author, and Assistant Clinical Professor of Psychiatry at the University of Colorado-Children’s Hospital in Denver. He is an influential leader in the world of integrative medicine as past President of the American Holistic Medical Association, past President of the American Board of Integrative Holistic Medicine, founding Board member for the Academy of Integrative Health and Medicine, and founding board member for the American Board of Integrative Medicine, which is now the sole certifying body for the profession of Integrative Medicine. In 2010 he founded Wholeness Center, a cross-disciplinary center for mental health in Fort Collins, Colorado. He has published numerous articles about his research on cannabidiol in mental health.  The Wholeness Center: wholeness.com  Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
27:18
September 17, 2020
Menopause, hormones, and sleep with Dr. Carissa Alinat
How does menopause affect sleep, and what can we do to support better sleep during this season of life?  BIO: Dr. Carissa Alinat is a Functional Medicine practitioner and an expert in bio-identical hormone replacement therapy. She runs a busy clinic in Tampa Bay, Florida, and has helped thousands of patients reach their wellness goals. Her popular book, The Menopause Switch, which has already hit Amazon’s #1 Best New Releases. As a research scientist, nurse practitioner, business owner, mother of five, wife, and writer, she truly believes that it’s possible to transform your physical, mental, emotional, and spiritual life through a focus on healing. Show notes: sleepwellstaywell.com The Menopause Switch: https://amzn.to/2XtBk7t Website: www.doctorcarissa.com Instagram: @DrCarissaAlinat https://www.instagram.com/drcarissaalinat/ Facebook: @DrCarissaAlinat https://www.facebook.com/drcarissaalinat Follow me: instagram.com/bymaliajacobson
28:55
September 10, 2020
Back to school sleep struggles with Dr. Scott Bonvallet
Back to school season is in full swing, and we're all trying to wake up earlier. How can caregivers get kids out of bed in time for school without fights or power struggles? Even though most schooling is happening remotely this fall, students, parents and teachers still need to be awake and functional for that first remote class of the day. Today's episode covers how we can reduce the stress of waking up early, dial down family tension around sleep schedules, and get everyone's school year off to a better, more rested start.  BIO: Dr. Scott T. Bonvallet, MD is Medical Director of the Overlake Sleep Disorders Center in Bellevue, Wash., and is board certified in sleep medicine, pulmonary diseases, critical care medicine, and internal medicine. Dr. Bonvallet has been in private practice for more than 15 years and has been recognized multiple times as a Top Doctor by both the Seattle Magazine and Seattle Metropolitan magazine. He’s the father of three grown children and a six-time Ironman Canada competitor. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
46:33
September 3, 2020
Ask Malia Mini: 10 Fast Fixes for Low Energy Days
No matter how hard we try to stay well-rested, it’s not always doable—we all have times in life when sleep is scarce and energy is low. Short of downing a mega-mug of coffee, is there anything you can do to feel brighter and more energetic when you’re not getting enough zzzzs? Yep, and thankfully, these fixes are as easy and breezy as a late-August afternoon. This Ask Malia Mini ep highlights 10 ways to feel more energetic (even if you're not sleeping as much as you'd like) as we wrap up summer and head into fall. Show notes: Sleepwellstaywell.com Psychology Today article: Plug Energy Drains With These Simple Words: https://www.psychologytoday.com/us/blog/the-introverts-corner/201007/plug-energy-drains-these-magic-words Follow me: instagram.com/bymaliajacobson
14:13
August 26, 2020
Ask Malia Mini: The best books for kids' bedtimes
On this Ask Malia Mini ep, I go beyond the age-old bedtime story to bring you books that actually help kids sleep. These 11 books help build and reinforce healthy sleep habits, overcome common sleep saboteurs, and boost parent-child bonding. The full list and links are posted in the show notes at: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
13:33
August 20, 2020
Ask Malia Mini: Adjusting sleep for time zone travel
Is it possible to stay well-rested when you travel across time zones with kids in tow? Sure is, and I'll show you how! Today's Ask Malia mini episode features a reader question about time zone travel along with an update from the listener who called in two weeks ago with a question about her son's 4am wake-up. *During the month of August I am posting mini Q&A episodes while I prep for another season of distance learning and travel with family. Follow me: instagram.com/bymaliajacobson
12:39
August 13, 2020
Ask Malia Mini: Finding the best bedtime for kids and adults
On this episode I'll answer a reader question: How do I know what time is appropriate for my child’s bedtime each night? Is there a rule of thumb for a bedtime that correlates with age? I'll cover how to find your child's best bedtime using (easy!) "bedtime math," why simply focusing on bedtime can be problematic, and talk about how to find the right bedtime for yourself as an adult, too.  (Note: During the month of August I'm posting shorter episodes while I travel with family and focus on preparing to resume distance learning.) Full episode: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
17:10
August 6, 2020
Sleep Help Line: Fixing a baby's 4 a.m. wake-up
Nobody wants to get up at 4 a.m. Well, sometimes babies do, but I'm here to help! On today's listener call-in episode I talk through a common sleep question with a real parent: Helping a baby sleep past 4 a.m. We'll cover the 3-2 nap transition, how to handle nighttime wake-ups, nursing at night, and helping a tired, cranky baby make it through until bedtime. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
46:06
July 30, 2020
Building a healthier brain with brain health specialist Dr. Teralyn Sell
How's your brain health these days? If you're not sleeping well or struggling with anxiety, this episode is for you. Brain health specialist Dr. Teralyn Sell talks about how our brain health impacts our sleep and overall well-being and simple ways to support a healthier, happier brain. BIO: Psychotherapist and brain health specialist Teralyn Sell, Ph.D., is a certified Mental Health & Addiction Nutrition who specializes in integrative nutrition. She co-created mental health and addiction recovery supplement line, Pro Recovery Rx. She specializes in helping clients use natural approaches and nutrition to end panic attacks, overcome anxiety, and shift habits to create the lives they want. She also hosts the Kick Off Your Damn Heels podcast. instagram.com/dr_teralyn facebook.com/DrTeralyn counselingandrecovery.com drteralyn.com/kick-off-your-damn-heels-podcast.html Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
36:07
July 23, 2020
Raising happy, well-rested teenagers Dr. Susan Kuczmarski
Ready to stop fighting with your teenager about sleep? Today’s episode covers how caregivers can help teens can get enough sleep without fighting, nagging, or dragging them out of bed in the morning. We’ll talk about creating a harmonious, respectful family culture so teens can learn, grow, thrive—and learn to successfully manage their own sleep routines. Dr. Susan Kuczmarski, Ed.D., is a social scientist, author, and educator who specializes in leadership, motivation, and culture. Trained as a cultural anthropologist, she teaches courses in leadership and management at Northwestern University in Chicago and is the best-selling author of six books, including The Sacred Flight of the Teenager: A Parent’s Guide to Stepping Back and Letting Go, The Family Bond: Inspiring Tips for Creating a Closer Family, and her most recent book, the award-winning Becoming A Happy Family: Pathways to the Family Soul. It serves as a guide to find the “sticky glue” that supports the family bond and deepen connections within the family. She is a frequent radio and television guest and has appeared on "The Today Show.”  Show notes: sleepwellstaywell.com  https://www.amazon.com/Susan-Smith-Kuczmarski/e/B002LFQWLI http://www.sacredflight.com/  Becoming a Happy Family live interview: https://youtu.be/hPrYVSc-LLQ Follow me: instagram.com/bymaliajacobson
37:54
July 16, 2020
Why is my teenager so tired? with Dr. Craig Canapari
Wondering why your teen is still so tired when they seem to sleep around the clock? Continuing my short series on teens and sleep, this episode covers everything from day/night reversal to how we can help teens wake up for classes or a summer job when they haven't set an alarm in months.  BIO: Craig Canapari, MD, directs the Yale Pediatric Sleep Center. He’s a pediatrician at Yale-New Haven Children’s Hospital in New Haven, Connecticut, specializing in the care of children with breathing and sleep problems and the author of It’s Never Too Late to Sleep Train. He’s also a parent and passionate about helping other parents, and their children, get a better night’s sleep.  Links: https://drcraigcanapari.com drcraigcanapari.com/itsnevertoolatetosleeptrainbook https://www.startschoollater.net https://www.instagram.com/drcanapari https://www.facebook.com/CraigCanapariMd https://twitter.com/DrCanapari Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
01:02:02
July 9, 2020
BONUS: Teen sleep Q&A
On this special bonus episode I'll answer teen sleep questions I've received as the resident sleep columnist for ParentMap and MetroParent magazines. How can parents help a teen who needs to be up early for a summer job after sleeping until noon for the past few months? How can parents help avoid sibling fights and sleepless nights when a teenager moves into a shared bedroom with a younger sibling? Are teens too old for bedtime routines, and what does a bedtime routine look like when kids outgrow lullabies and bedtime stories, anyway? Get the answers here!  Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
26:16
July 2, 2020
Helping anxious teens sleep with Jodi Aman, LCSW
More teens are experiencing anxiety these days, along with fear, loss, and uncertainty about the future. Teens also experience a natural biological shift in their sleep that can throw their daily routine into disarray. When combined, these patterns can lead to insomnia, fatigue, irritability, and fuel more anxiety. How can parents help anxious teens get the sleep they need and support their mental and physical wellbeing during stressful times? Today's episode features best-selling author and psychotherapist Jodi Aman, sharing her expertise about how teens can feel better, sleep better, and enjoy their lives by managing anxiety. Jodi Aman is a practicing psychotherapist and best-selling author whose new book Anxiety....I'm So Done With You. A Teen's Guide to Ditching Toxic Stress & Hardwiring Your Brain For Happiness is now available for pre-order. As a family therapist, author, and inspirational speaker, Jodi shows people how to thrive even in the most difficult times. As the mom of teenagers, she specializes in helping teens and their parents learn to push past fear and anxiety, find confidence, heal past trauma, and soar. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
31:55
June 25, 2020
Optimizing sleep, energy, and immune health with Dr. Sierra Storm
Where can you start when you're feeling drained, tired, and listless? Could a nutrient deficiency be affecting your sleep? And what supplements might you consider adding to your routine? On this episode, I talk about how we can boost our energy and keep our immune system strong with regenerative medicine expert Sierra Storm, ND. Sierra Storm, ND, is a naturopathic physician based in Seattle who specializes in anti-aging and regenerative medicine treatments for a range of medical conditions, from chronic pain to arthritis to sleep problems. She’s a sought-after expert for sleep problems and helps her patients optimize both their sleep and their immune health so they can rise up and thrive, naturally. Show notes: sleepwellstaywell.com Links:  RISERegenmed.com Instagram: @DrSierraStorm Follow me: instagram.com/bymaliajacobson
44:38
June 18, 2020
Fixing chronic fatigue with Dr. Jacob Teitelbaum
Post-viral fatigue syndrome is emerging as a new risk post COVID-19. In this episode, I share my own experience with post-viral fatigue syndrome and talk about curing for chronic and post-viral fatigue with fatigue expert Jacob Teitelbaum, MD. BIO: Jacob Teitelbaum, MD, is one of the most frequently quoted integrative medical authorities in the world. He is the author of the best-selling From Fatigued to Fantastic!, Pain Free, 1,2,3!, the Complete Guide to Beating Sugar Addiction, Real Cause Real Cure, The Fatigue and Fibromyalgia Solution, Diabetes Is Optional, and the popular free Smart Phone app Cures A-Z. He is the lead author of 4 studies on effective treatment for fibromyalgia and chronic fatigue syndrome, and a study on effective treatment of autism using NAET. Dr. Teitelbaum appears often as a guest on news and talk shows nationwide including Good Morning America, The Dr. Oz Show, Oprah & Friends, and CNN. Show notes: sleepwellstaywell.com vitality101.com secure.endfatigue.com/about-us/jacob-teitelbaum-md Follow me: instagram.com/bymaliajacobson
35:14
June 11, 2020
Good news about kids, COVID, and sleep with Dr. Maida Chen
With everything going on in the world right now, we can all use some good news. This episode starts off on a bright note with some good news about kids, COVID, and sleep. We also cover how parents can cope with sleep regressions and school-age sleep problems and still get enough rest to function.  BIO: Maida Lynn Chen, MD, is director of the Pediatric Sleep Center and attending physician at Seattle Children’s Hospital and associate professor in the Department of Pediatrics at the University of Washington School of Medicine. Her clinical interests center on sleep disorders in infants, children and adolescents. She is a member of the American Academy of Pediatrics, American Thoracic Society, American Academy of Sleep Medicine and Sleep Research Society and is also a parent of three.  Show notes: sleepwellstaywell.com  #blacklivesmatter links: Stamped from the Beginning, https://www.ibramxkendi.com/stamped-from-the-beginning https://www.nytimes.com/2020/01/23/podcasts/1619-podcast.html npr.org/sections/codeswitch/ https://www.communityjusticeexchange.org/ http://nationalbailout.org Follow me: instagram.com/bymaliajacobson
48:06
June 4, 2020
Routines, rest, and gratitude with life coach Lena D. Meyer
Can we create space for rest, reflection, and personal growth during periods of disruption and change? How does gratitude fit into getting more and better sleep? In this episode, transformational life coach Lena D. Meyer walks us through creating simple, three-minute morning and evening routines that can improve our sleep, boost our moods, help us reach our goals, and give us more meaningful time with our loved ones. In addition to Lena's tips, I include a few listener tips as well. BIO: Lena D. Meyer is a transformational life coach and founder of Gratitude6 & The Soulful Entrepreneurs Network. After a 10 year career in the financial industry, she became a master certified transformational life coach, earning 1000 hours of intensive on-site certification training and more than 300 hours of private 1-on-1 coaching, counseling, and mentorship. She is also a neuro-linguistic programming practitioner, intuitive development & energy awareness facilitator, mindfulness and meditation practitioner, workshop leader, keynote speaker, and contributes to numerous media outlets, including King5’s New Day Northwest and KOMO’s Seattle Refined. gratitude6.com sleepwellstaywell.com  Follow me: instagram.com/bymaliajacobson
39:41
May 28, 2020
Effortless sleep with insomnia coach Martin Reed CHES®
What if the key to better sleep is putting in less effort? If you've tried everything to fix your sleep problems, this episode is for you. Certified insomnia coach Martin Reed talks about why working to fix sleep problems doesn't work and how we can shift thoughts, attitudes, and behaviors to create better days and more restful nights. BIO: Martin Reed MEd, CCSH, is a Certified Health Education Specialist (CHES®), an ACE-certified Health Coach, and I am an affiliate member of the American Academy of Sleep Medicine. He developed the Insomnia Coach program after years of research and academic study. His Insomnia Coach course uses evidence based cognitive and behavioral interventions to address (and fix) the root causes of most cases of insomnia. Thousands of insomniacs have taken his free two-week course and 97 percent said they'd recommend it to a friend. Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
40:17
May 21, 2020
Helping kids build resilience with Dr. Wendy Sue Swanson
How can we help children and teenagers build resilience, cope with chaos, and stay healthy through the coronavirus pandemic? How is the virus impacting the social determinants of health for vulnerable kids—and is there an upside in all of this? On this episode, pediatrician and digital health expert Wendy Sue Swanson, MD, known for a decade as Seattle Mama Doc, talks about the impact of COVID-19 on children's health in 2020 and beyond.  BIO: Wendy Sue Swanson, MD, is a pediatrician, author, mom, and Chief Medical Officer at SpoonfulOne. She has devoted her career to prevention efforts and works to bridge the gap between parents and doctors using digital media. As the first physician blogger for a US pediatric hospital, Dr. Swanson helped lead the way for novel use of social and digital media in health care. She speaks in the U.S. and internationally on the intersections among health, healthcare, and communication with patients through digital media.  Links: Twitter @wendysueswanosn, Instagram @drwendysueswanson, or wendysueswanson.com Full show notes: sleepwellstaywell.com  Follow me: instagram.com/bymaliajacobson
48:55
May 14, 2020
Screens, sleep, and home office syndrome with Dr. Alex Dimitriu
Right now, screens connect us to our families, friends, teachers, workplaces, and the world. They also sabotage our sleep. On this episode, psychiatrist and sleep medicine specialist Alex Dimitriu, MD, talks about how light exposure shapes our physical and mental health, how to protect sleep when screens are everywhere, blue-light blocking glasses, and what to do about "home office syndrome" as we head into our third month (but who's counting?) of telework and home-based school. Bio: Alex Dimitriu, MD, is dual board certified in psychiatry and sleep medicine. He treats patients with a wide variety of mental health related issues such as anxiety, PTSD, depression, bipolar disorder, ADHD and sleep disorders. Dr. Dimitriu completed a fellowship in sleep medicine at Stanford University and received his medical degree in psychiatry at Stony Brook University. Dr. Dimitriu is the founder of Menlo Park Psychiatry & Sleep Medicine where he applies a thorough knowledge of neuroscience and pharmacology to attain the most minimal, efficient and holistic solutions possible. siliconpsych.com Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
40:02
May 7, 2020
Food, sleep, and immune health with Dr. Jose Colon
We have to eat. Why not do it in a way that supports both sleep and immune health, especially when we're under stress? Today's episode talks about how what we eat affects how we sleep and how we can stock the fridge, freezer, and pantry with staples that support sleep.  My guest is Jose Colon, MD, MPH, a sleep medicine specialist and the founder of Paradise Sleep, an organization dedicated to education in sleep health. He is triple board certified in sleep medicine, neurology with special qualifications in child neurology, and lifestyle medicine. He specializes in sleep disorders and is the author of several sleep books including “The Sleep Diet, A Novel Approach to Insomnia." He is also an Institute for Functional Medicine Certified Practitioner and an American Society of Clinical Hypnosis Approved Consultant. paradisesleep.com Follow me: instagram.com/bymaliajacobson
33:41
April 30, 2020
Treating insomnia without medication with Dr. Vanessa Roddenberry
When we’re struggling with insomnia it can be tempting to reach for a sleeping pill or even a quick fix like another glass of wine before bed. But there’s another way to address the problem and create lasting change: CBT-I, or cognitive behavioral therapy for insomnia, a therapy that's been proven more effective than sleeping pills.  This episode unpacks the "layers" to insomnia, why sleep problems can persist for months and even years, how CBT-I helps people who have tried everything else for sleep struggles, and how people can get started with CBT-I from home. BIO: Vanessa Roddenberry, Ph.D. is a licensed psychologist and founder of Breyta Psychological Services. She’s a trauma specialist who works with patients experiencing anxiety, insomnia, PTSD, depression, and chronic pain. She practices Acceptance and Commitment Therapy (ACT), which integrates mindfulness with meaningful behavioral change, along with Cognitive Behavioral Therapy for Insomnia, also called CBT-I. breytapsych.com Show notes: sleepwellstaywell.com Follow me: instagram.com/bymaliajacobson
35:48
April 23, 2020
Anxiety and stress eating with Dr. Michelle P. Maidenberg
How do stress and anxiety impact our eating and sleeping habits? How can we best support our children as they cope with change, loss, and uncertainty? And how can we use mindfulness to manage anxiety and find joy and gratitude in our current situation? New York-based psychotherapist and author Michelle P. Maidenberg, Ph.D., shares how mindfulness can help address changes and challenges to our daily routines, from eating to sleeping to parenting.  Show notes: sleepwellstaywell.com Links: michellemaidenberg.com facebook.com/michellemaidenberg Follow me: instagram.com/bymaliajacobson
46:22
April 15, 2020
Sleep schedules and immune health with Dr. Michael Breus
What's the connection between our sleep and our immune health? How can a solid sleep routine support better immunity? And how can we keep kids' and teens' sleep routines on track in the midst of massive schedule disruption? Michael Breus, Ph.D., The Sleep Doctor on the Dr. Oz Show, tells us how to how to optimize our circadian rhythm to keep our immune health strong during this pandemic. Show notes: sleepwellstaywell.com Links: thepowerofwhenquiz.com thesleepdoctor.com/sleep-pandemic symphonynaturalhealth.com/products/herbatonin-0-3mg Follow me: instagram.com/bymaliajacobson
42:56
April 14, 2020
Introducing Sleep Well Stay Well
Introducing Sleep Well Stay Well, a podcast about sleep, immune health, and physical and mental wellbeing with sleep and health journalist Malia Jacobson. Follow me: instagram.com/bymaliajacobson
02:18
April 14, 2020