Trouble sleeping? Have a kiddo who doesn’t sleep? Dr. Roane is an internationally recognized sleep expert who helps you achieve your sleep goals!
All appointments are virtual. Contact us to schedule or use the Facebook booking system. If you are a business wishing to provide sleep health solutions to your employees, contact us directly.
18/03/2022
Happy World Sleep Day‼️
There’s no better time to get started working towards your sleep health goals. So don’t put off achieving your sleep health another day. We can do this together❗️
To get started:
1. Go to our website https://wideeyedsleepyheadsolutions.clientsecure.me/
2. Click “Contact”
3. Fill-out the brief contact form
4. Select an available date/time for your virtual, telewellness sleep health consultation with Dr. Roane
It’s Baby Sleep Day!! Experts all around the globe 🌎 will answer your sleep questions all day!!
Drop a comment 👇🏻 and Dr. Roane will answer your question. You can also tune into Facebook.com/pedsleep to listen to other sleep experts discuss sleep health!
15/02/2022
♥️ Happy Valentine’s Day!! ♥️
Sleep is vital for your health. Not only your physical health but also your mental health. Sleeping well improves your mood and outlook on things. Which means, sleeping well also helps to improve your relationships by helping you to be less of a tart to those around you.
Don’t put off your sleep health another day. We can do this together❗️
All you need to do to get started:
1. Go to our website https://wideeyedsleepyheadsolutions.clientsecure.me/
2. Click “Contact”
3. Fill-out the brief contact form
4. Select an available date/time for your virtual, telewellness sleep health consultation with Dr. Roane
Drop a comment 👇🏻 and tell us how many you got correct 🙂
Question 1
The Suprachiasmatic nucleus in the brain 🧠 is also called ___________❓
Answer
The master circadian clock. ⏰
Question 2
What is “Process S” 😴 in relation to homeostasis of the body?
Answer
Process S refers to sleep homeostasis. Specifically, build-up of sleep pressure during the day and it’s release during deep sleep. 😴
Question 3
True or False.
Our bodies are full of clocks❓
Answer
True❗️We have clocks ⏰ (aka circadian rhythms) in the cells of every part of our body. The master circadian clock is in charge of keeping these clocks synced.
To learn more about the two processes that regulate sleep - the master circadian clock and sleep homeostasis, check our Dr. Roane’s brief “Sleep Basics” video on YouTube https://youtu.be/cQ7RAv0EYTs
Wait what❓ I mean don’t Mondays just stink because they’re well Mondays❓
Well maybe. But, just suspend that belief for a few seconds….
Now think about a time you were jetlagged. ✈️ How did you feel❓
Now think about how you felt today. Notice any similarities❓ Most people do. It’s because we socially jetlagged ourselves. Meaning we delay our wake time on the weekends (gosh darn sleeping in :) and then do a rapid shift to our wake time on Monday. That delay on the weekend isn’t just an external delay. You also change your internal timing system - you master circadian clock.
What can you do❓
Mondays can feel like any other day when your sleep is consistent and sufficient. So work to maintain a regular schedule 7 days a week. Before you stop scrolling and abort mission here, stick with me just a sec more! 🙂
Usually being 100% regular is hard. So if you are going to shift some try to keep it to an hour or less. So if you wake at 7 am Monday - Friday, make it 7:30 or 8 am Saturday and Sunday. And consider what you’re doing that keeps you up later on the weekends. Be honest now. Really ask yourself, are these really night only activities or could you do them in the morning or mid-day as a way to motivate and reward yourself to keep things consistent ❓
With Monday comes school for the kiddos. Often kids experience difficulties with the transition due to needing to change up their schedules as well as not getting sufficient Sunday night. 😴
Sufficient sleep improves mood, academic performance, and health. Research shows having a consistent sleep schedule (a set bedtime and wake time) protects sleep. This is important because kids often have a paradoxical response to sleep loss meaning they don’t start nodding off when sleepy, but instead their energy increases making it seem as though they don’t need sleep. In reality, it’s their 🧠’s attempt to help them stay awake because they haven’t gone to 🛌 yet.
How much sleep does your kiddo need❓
Here are some quick guideposts:
Infants …………. 18 hrs
Toddlers ………. 15 hrs
School-age …. 12 hrs
Older kids ……. 10 hrs
Teens ……………. 9.5 hrs
Adults …………… 8.5 hrs
Have a kiddo ages 5-10 who you’re struggling to get to bed❓
Try the Bedtime Pass. You can get a great book to assist with implementing it called The Bedtime Pass by Connie Schnoes, PhD.
Dr. Schnoes is a pediatric psychologist who I had the privilege to work with while doing my APA-accredited internship at the University of Nebraska Medical Center in Omaha, NE. She was trained by Pat Friman, PhD, the original creator of the bedtime pass. Drs. Pat Friman and Connie Schnoes have conducted and published studies evaluating the effectiveness of the bedtime pass. Here’s a link to one such study: https://pubmed.ncbi.nlm.nih.gov/10520609/
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Note. Provided link is through WESHS Amazon Affiliation. Please support our efforts to not only improve sleep through direct client contact, but continue to provide valuable education and tips to the community. ♥️
20/01/2022
Drop a ♥️ or comment and tell us how you manage your sleep with your furry kiddos
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Sleep can sometimes be hard to come by. A bed partner, whether human or furry, can make things more complex.
So should you allow your furry kids in bed with you❓
Well, that’s a personal preference. Just recognize the impact it has on sleep. Anything that changes during your sleep period is a potential source of disruption to your sleep. This is a two-way street because your movements and behaviors during the sleep period also impact any bedmates you have.
Options❓
1. Establish a sleep spot for your furry kiddo(s) that isn’t your bed.
2. Allow your furry kiddo(s) to sleep with you but recognize it can impact how you sleep.
Drop a ♥️ or comment 👇🏻 and tell us how you protect your sleep environment for good sleep
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Sleepwalking is a condition that falls under the sleep disorder name of partial arousal parasomnias. Other conditions that fall into this classification include sleep terrors, sleep talking, sleep texting (yes this does occur), and sexsomnia (yes this is also a thing!).
Episodes of partial arousal parasomnias occur during Non-REM Sleep Stage 3, aka deep sleep. These events occur as a result of genetics + insufficient sleep + environmental stimulus.
Genetics❓
It runs in families.
Insufficient sleep❓
Building up a sleep debt makes someone primed for these events. Sleep debt could be due to not sleeping enough, an inconsistent sleep schedule, and/or an underlying sleep condition like insomnia or sleep apnea.
Environmental stimulus❓
Anything that changes internally or externally during the sleep period while the person is in deep sleep. External includes things like a light coming on or going off, noises popping up or shutting off such as a dog barking or music, tv, etc going off, tactile sensations like an air vent or fan blowing on someone intermittently. Internal includes things like sleep apnea of a person stops breathing and the brain rouses them to start breathing again.
How do you prevent it❓
Insure sufficient sleep by planning for sleep. Also treating any underlying sleep disorders.
Also, protecting the sleep environment by using consistent white noise (machine or a box fan). No lights in the bedroom or a low-level nightlight and keeping the door shut to block light sources from outside the bedroom. Blackout curtains to block external lights and or a sleep mask to block any light being perceived by the eyes.
Think you might need a sleep study in order to improve your sleep?
Be in the know 🤓 on when you should opt that route or go straight for treatment.
You likely will need a sleep study if you have symptoms of:
✅ sleep apnea - snoring, pauses in breathing while sleeping
✅ periodic limb movement disorder - rhythmic mocking of the arms or legs while sleeping that causes you or your partner to wake
✅ narcolepsy - excessive daytime sleepiness, falling asleep spontaneously during the day, cataplexy
You do NOT need a sleep study if you have symptoms of:
🚫 insomnia- trouble falling or staying asleep
🚫 parasomnias - sleep terrors, sleep walking, nightmares
🚫 restless legs syndrome - tingling sensation in the legs that propels you to move close to bedtime and when attempting sleep
Need help getting your best sleep? Contact us today!
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Welcome to Wide-Eyed SleepyHead Solutions, or WESHS (we pronounce as "wishes")!
It is estimated that 50-70% of individuals (kids, teens, and adults) experience sleep difficulties. Yet, there are too few trained behavioral providers to assist. It is because of this that WESHS was formed. Our mission is to facilitate you in acquiring the skills and tools you need to achieve your sleep health goals.
We serve the DFW and greater Texas community through telehealth services. We provide services to individuals and families experiencing sleep difficulties.
Founder and Clinician
Dr. Brandy M. Roane is a Licensed Clinical Health Psychologist and Board-Certified Behavioral Sleep Medicine Specialist. clinical health psychologist with postdoctoral training in sleep and behavioral medicine. Dr. Roane received her PhD in Clinical Health Psychology and Behavioral Medicine from the University of North Texas following completion of her APA-accredited behavioral pediatrics psychology internship at the University of Nebraska Medical Center and Munroe-Meyer Institute. She completed her post-doctoral training, focused on sleep and circadian rhythms, at the Warren Alpert Medical School of Brown University. She has served the DFW and larger Texas community as sleep specialist for over 7 years.
In addition to clinical work, Dr. Roane teaches undergraduate and graduate students as well as conducts sleep research. She is passionate about education as evident by her over 15 years of experience teaching undergraduate and graduate students in the classroom and online. Dr. Roane is an established sleep expert as shown by her scholarly publications, talks at national and international conferences, and funding record that includes NIH and foundation grants.
